Millets are small and round grains that belong to the Poaceae cereal family, grown mostly in India and Nigeria, and the Asian and African continents. It is a nutrient-rich food that can be digested easily, similar to other grains like brown rice and quinoa.
There is the Finger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet, and Sorghum Millet variety. These are super foods and are valued for their high fiber, protein, minerals, and anti-oxidants content; hence, nutritionists and doctors will always advise the usage of these grains.
Millets, being gluten-free, carry various health benefits that help in regulating diabetes, obesity, cholesterol, blood pressure, and digestion-related problems. Apart from this, these drought-tolerant crops grow under adverse conditions, reflecting their resilience and thereby also offering ecological advantages.
Table of Contents
Health Benefits of Millets
- Contributes to Digestive Health
- Millets are rich in fiber, aiding in smooth digestion and preventing digestive issues.
- They contain prebiotics that enhance gut health and boost immunity.
- Great for People with Gluten Intolerance
- Millets are naturally gluten-free, making them suitable for individuals with gluten intolerance or celiac disease.
- They are a common ingredient in gluten-free products like bread and cookies.
- Supports Heart Health
- Rich in magnesium, millets help lower blood pressure and promote healthy blood flow.
- They contain adiponectin, a protein that offers additional protection to the heart.
- Enhances Mood
- Millets are high in tryptophan, which boosts serotonin production, helping regulate mood, sleep, and appetite.
- Consuming millets can help alleviate feelings of anxiety and depression.
- Manages Weight
- Low in calories but high in fiber and protein, millets help you feel full longer and prevent overeating.
- They help maintain balanced blood sugar levels, reducing the likelihood of weight gain.
Types of Millets
| Millet Name in English | Millet Name in Hindi | Botanical Name |
|---|---|---|
| Pearl Millet | बाजरा | Pennisetum glaucum L. |
| Sorghum | ज्वार | Sorghum bicolor |
| Finger Millet | रागी/नाचनी | Eleusine coracana |
| Foxtail Millet | कंगनी/काकुन | Setaria italica |
| Barnyard Millet | सावा | Echinochloa frumentacea |
| Kodo Millet | कोदो | Paspalum scrobiculatum |
| Proso Millet | चेना | Panicum miliaceum L. |
| Little Millet | कुटकी | Panicum sumatrense |
| Browntop Millet | हरी कंगणी | Urochloa ramosa |
| Buckwheat | कुट्टू | Fagopyrum esculentum |
| Amaranthus | चौलाई | Amaranthus viridis |
Types of Millets and Their Characteristics
- Pearl Millet (Bajra):
- Origin: Mainly cultivated in the Indian subcontinent.
- Appearance: Grayish color, with a coarse texture.
- Nutritional Benefits: Rich in zinc, iron, and energy. It helps improve metabolism and circulation, hence improving an individual’s immune system.
- Usage: Adds flavor and nutrition to food items like roti and dokhla.
- Sorghum Millet (Jowar):
- Origin: Mainly grown in Africa and Asia.
- Appearance: It is brown in color with a somewhat bitter taste.
- Nutritional Benefits: Rich in fiber, iron, and antioxidants. It helps lower inflammation, promotes digestion, and reduces the risk of cancers.
- Usage: It is good for making bhakari or popcorn, which shows its multi-purpose use
- Finger Millet (Ragi):
- Origin: It originated in Africa and in general is known as ragi or nachni in India.
- Appearance: It has a reddish color with an earthly flavor.
- Nutritional Benefits: Good source of protein, calcium, and vitamin D. Good for bones, development of muscular tissues, and avoidance of osteoporosis.
- Usage: Can be used to make dishes like dosa and porridge, adding nutritious value to your diet.
- Foxtail Millet (Kakum/Kangni):
- Origin: It was one of the ancient grains and originated around 4000 BC.
- Appearance: Yellowish in color, with a mild nutty flavor.
- Nutritional Benefits: Rich in carbohydrates, iron, and calcium; regulates blood sugar, boosts immunity, and prevents anemia.
- Usage: Can be used variably in dishes like porridge and dosa to add nutrition to your meals.
- Barnyard Millet (Sanwa):
- Origin: Grown all over India rapidly.
- Appearance: Greenish in color, tender, and soft in texture.
- Nutritional Benefits: Rich in fiber, iron, calcium, and phosphorus; low in calories. Helps to control weight and indigestion and to fight anemia.
- Usage: It is the best for preparing healthy pongal or idlis instead of using common grains.
- Kodo Millet (Kodra/Varagu):
- Origin: It originates from India, Africa, and China.
- Appearance: Light brown color with a slightly bitter taste.
- Nutritional Benefits: Rich in fibers, protein, and antioxidants. It helps to manage diabetes, decrease obesity, and cure arthritis and asthma.
- Usage: Best to transform recipes like pulao and upma into versatile and healthy dishes.
- Proso Millet (Chena/Barri):
- Origin: Originally from China.
- Appearance: Whitish in color, with a sweet taste.
- Nutritional Benefits: Low in calories but rich in protein, magnesium, phosphorus, and potassium. Great for maintaining cholesterol levels, heart health, and the prevention of gallstones.
- Usage: Used best in recipes like roti and kheer to elevate the food item and prove to be a worthy ingredient in the kitchen.
- Little Millet (Moraiyo):
- Origin: It is grown in India, Nepal, and China.
- Appearance: Yellowish in color with a mild taste.
- Nutritional Benefits: Low in fat, with high amounts of protein, magnesium, potassium, and zinc. It regulates cholesterol, promotes easy digestion that prevents constipation, and fosters nerve functioning.
- Usage: Can be used to make such preparations as dosa or porridge, which are greatly healthful.
- Finger Millet (Ragi):
- Origin: Originated in Africa and, in India, as ragi or nachni.
- Appearance: Reddish in color, having an earthly flavor.
- Nutritional Benefits: It has a high content of protein, calcium, and vitamin D, thereby helping maintain healthy bones, developing good muscles, and averting diseases like osteoporosis.
- Usage: It is good enough to prepare different dishes, including dosa and porridge, which are valuable to add to one’s diet.
- Brown Top Millet (Korle):
- Origin: It is hardly found in India.
- Appearance: It has a brown color. It carries a mild flavor.
- Nutritional Benefits: It contains a low glycemic index and is rich in thiamine, niacin, and riboflavin. It has been believed to regulate diabetes, blood pressure, and skin issues.
- Usage: from porridge to dosa, enjoying it at many meals is easy.
- Buckwheat Millet (Kuttu):
- Origin: Pseudo-cereal belonging to the rhubarb family.
- Appearance: Dark brown-colored and nutty.
- Nutritional Benefits: Gluten-free, rich in protein, flavonoids, manganese, and copper. Regulates blood sugar, heart health, and inflammation-free .
- Uses: Can be used to make roti or puri, which is a very healthy gluten-free alternative to classical cereals.
- Amaranthus Millet (Chaulai):
- Origin: One of the ancient grains from the family Amaranthaceae.
- Appearance: Small and round, this tiny seed could be red, green, or purple in color, depending on the variety.
- Nutritional Benefits: Rich in protein, fiber, calcium, iron, and vitamins A and C; gluten-free; high in antioxidants, which promote digestion, bone health, and overall nutrition.
- Us: Versatile in the kitchen, Amaranthus millet can be used in soups, salads, and porridges, even baked goods, offering a healthy, gluten-free alternative to other types of traditional grains.
Potential Side Effects of Millets
Millets are healthy and nutritious grains; however, there are some side effects, like any other foodstuff, which one should be aware of. A look at some possible issues:
- Thyroid Concerns:
- Potential Issue: Millets contain goitrogens that may interfere with the functioning of the thyroid gland by impacting the production of thyroid hormones, and may lead to fatigue, weight gain, depression, hair loss, and intolerance to cold.
- Recommendation: In cases of thyroid disorders or people with a course of medication affecting thyroid function, it is always better to consult with your doctor before the frequent ingestion of millets.
- Gastrointestinal issues:
- Potential Issue: Sometimes, millets contain a higher amount of fiber that may cause gastrointestinal disorders like bloating, gas, and cramps. Excessive fiber can inhibit the absorption of nutrients.
- Recommendation: If you have a sensitive stomach, consider moderating your millet intake and drink plenty of water to help with digestion and prevent discomfort.
- Weight Management:
- Potential Issue: Hailed as gluten-free grains, millets have some value-added millet products that are prepared with a high amount of calories, fat, and sugar. These may lead to weight gain if taken in excess.
- Recommendation: Be very mindful of the portion size of millet and its products and take a look at the labels so diet management can help you sustain your weight.
- Allergic Reactions:
- Potential Issue: Millets have been generally found to be very low allergens; however, they can also cause itching, swelling, hives, and breathing difficulties in some individuals.
- Recommendation: Persons with a history of food allergy should take millets with caution for any adverse reaction.
- Kidney Health:
- Potential Issue: Millets contain an amount of oxalate that can increase the risk of kidney stones in certain people.
- Recommendation: People prone to kidney stones should consume millets in moderation, besides taking adequate water to help remove excess oxalate.
In short, this is where millets have advantages; however, they have to be consumed with the setbacks in mind. Moderation and consultation with a healthcare provider may help in using millets to derive their benefits with minimum negative effects.