Millets: miracle grains

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Millet is a dietary staple and the main source of protein in most of the developing world. Globally, millet is the sixth most cultivated grain after corn, rice, wheat, barley and sorghum. It is very much suited to drought conditions and has great natural biodiversity. It can be cultivated in a variety of locations. They are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purpose.

The practice of consuming millets as part of the daily diet is not new to India. “Millets had been the major staple food in central India, southern India and hilly regions of Uttarakhand for centuries till the time of the Green Revolution.

Types of Millets in India

Millets in India enjoy prime importance that is because India is one of the biggest producers clocking 8 million tones every year followed by Africa and China. Millets are coarse grains and a repository of protein, fibre, vitamins and minerals.

They include:

1. Sorghum (Jowar)

Sorghum or jowar is one of the most popular and much-researched millet for weight loss. Due to jowar roti benefits, many grandmas prefer it over regular wheat rotis. Compared to rice and wheat, jowar has a high proportion of calcium.

It also packs in a neat iron, protein, and fibre punch. Researchers have found that a typical sorghum wax is rich in policosanols which helps in reducing the levels of cholesterol. Being a gluten-free grain, it is also much preferred by those who can’t tolerate wheat-based products.

2. Foxtail millet (Korra)

Foxtail millet can be cooked just like rice and available in the form of rice, semolina (like rava) or as flour. As with other millets, foxtail millet is rich in smart carbohydrates, the kind which doesn’t increase the blood sugar levels immediately. It is rich in dietary fibre, and minerals like iron and copper. Due to this, it helps to reduce the levels of bad cholesterol and keeps the immune system strong.

3. Finger millet (Ragi)

High in calcium, ragi or finger millet is worth including in the diet. One of the most popular and commonly consumed millet. Due to ragi’s nutrition, it can be considered as a good replacement for rice and wheat. The most notable nutritional feature is that it is a rich source of calcium and other minerals. It is a storehouse of protein and amino acids that make it a good inclusion in porridges and even wheat flour. This ragi benefit can be derived from patients with diabetes.

4. Pearl millet (Bajra)

Bajra or pearl millet flour can be mixed with wheat atta for weight loss

Pearl millet or bajra is said to be a miracle millet with iron content 8 times higher than that present in rice. Other facts about pearl millet nutrition are that it is also rich in protein, fibre, and minerals such as calcium and magnesium.

Consumption of pearl millet will help ease constipation issues and any problems with the digestion as well. Because of the nutritional line-up, it can also make for a good lactagogue.

5. Barnyard millet (Sanwa)

Barnyard millet, with its nutritional profile has 6 times more of fibre than wheat making it an ideal weight loss millet.The fibre will help maintain satiety. Apart from this, millet is rich sources of bone-building minerals calcium and phosphorus. The good antioxidant profile makes it an ideal replacement to rice in dosa/idli/dhokla batters.

6. Kodo millet (Arke)

The millet which closely resembles rice is kodo millet. It is easy to digest and is rich in phytochemicals and antioxidants, all of which helps prevent the occurrence of major lifestyle diseases. Kodo millet has shown to reduce knee and joint pain, helps regularise menstruation in women among others.

7. Little Millet (Sama)

Little millet but mighty in nutrition. The little millet may be called little but in no means its nutritional content is little. It is a rich source of B-vitamins, minerals like calcium, iron, zinc, potassium among others. It also provides essential fats to the body, the kind that helps in weight loss. This high fibre millet is an ideal part of pongal or even kheer instead of rice.

8. Proso Millet (Chena / Barr)

Proso millet is cultivated in developed countries. Like it’s millet cousins, proso millet is rich in protein and low glycemic index carbs. The developed world cultivates this millet to use it as bird feed. It is yet to be consumed as a mainstream millet.