Millets: 8 Types and their benefits

Are you also hearing this word millet quiet a lot now by the health experts?

But do you know the existence of millets have been there for thousands of years but we are only familiar with rice and wheat. Millet also is a part of the grain family. 

Millets are highly nutritious and provide numerous  health benefits and are grown in India in large amounts. It’s our traditional grain and can also very well tolerate the extreme weather and also don’t require very high quality soil to grow.

They have been regaining their popularity for a long time now as Doctors and Dieticians talking and advising people to include them in their diet because of the health benefits they offer. They grow quickly, are gluten free, good sources of dietary fiber, protein, essential minerals and most of them are low in glycemic index which makes them an ideal grain for your children, adults, elderly and specially people with various health disorders.

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It is also considered the super grain and In 2018, India has decided to mark the National Year of Millet and also included them under the POSHAN Mission Abhiyan and later, United Nations accepted India’s proposal in declaring 2023 as the International Year of Millets.

Let’s know the variety and Types of Millets:-

1. Finger Millet ( Ragi ) 

Finger millet or Ragi is also popularly called nachini in India. It is popularly consumed in south India in different forms of recipes. It’s rich in  fiber, has some essential amino acids like methionine, valine and lysine which takes care of our skin,has niacin which helps in lowering cholesterol and also rich in calcium and iron which makes it ideal for new moms and kids as it helps in the production of milk and also helps to strengthens baby’s bones. It is also considered ideal for diabetic people as its high in fiber and polyphenols which helps in stabilizing blood sugar levels and also gluten free which makes it ideal for gluten intolerance.

You can try a lot of yummy recipes with ragi like cupcakes,ragi pancakes,  ragi porridge, ragi laddu. ragi chilla, ragi dosa and ragi malt( ideal for kids.)

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2. Pearl Millet

Pearl millet is popularly called as Bajra, kambu, kambam, bajri etc in different states in our country. It is ranked as the 6th most important grain in the world. It is also called winter grain and is rich in potassium, magnesium and also iron and folic acid which makes it ideal for pregnant women. It is low in calories, has a good amount of protein and fiber which makes you full for a longer period of time and helps in weight management. It is gluten free and helps in digestion and also as anticarcinogens which means it also helps in protecting our body from cancer.

3. Foxtail Millet

It is one of the oldest cultivating cereal grain also called kangni, tenai. It may have been cultivated in China first but later spread towards India and Europe and is now consumed almost everywhere because of its nutritional content.  It is rich in B vitamins phosphorus, calcium, magnesium  and has twice the quantity of protein as compared to rice. It helps in the proper functioning of the nervous system because of good protein content. It has a low glycemic index which makes it ideal for people with insulin resistance and also because of its fiber content, it helps people with constipation.

4. Barnyard Millet

Barnyard millet grows globally and is also known as sanwa, udalu, kuthiravali etc. They have a lot of nutrients packed in them and is consumed in higher amounts in large population. It is low in carbohydrate and gluten free which makes it ideal for people with type 2 diabetes, gluten intolerant and people who are trying to lose weight. They almost tastes like broken rice when compared. It has good amount of both soluble and insoluble fiber which makes it ideal for people with digestive or gut issues. It has phytochemicals such as polyphenols which makes it ideal for people with heart issues or diseases and also anti inflammatory.

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5. Kodo Millet 

Kodo millet is an annual grain that is mostly grown in India. Its other names are ditch millet, creeping paspalum etc. You can use it and make pulao, idli, upma, khichdi and a lot of other varieties of dishes with it. Its antioxidant content is higher as compared to other millets and is also rich in B vitamins, zinc, iron, magnesium and potassium.

6. Sorghum 

Sorghum popularly known as jowar, is a grain largely consumed by people residing in Africa and Asia. It contains vitamins like niacin, riboflavin and minerals like copper, potassium,calcium, magnesium and iron. It helps to balance glucose levels  in the body, helps in developing bone tissue because of higher calcium content and magnesium also takes care of the muscle. 

7. Little Millet

It is also known as kutki, shava, sama etc. Historically, little millet is called african millet. It is the easiest to digest above all the meals. People in India mostly use it as a food for fasting as it makes you fuller for longer and releases glucose very slowly which keeps on giving you energy throughout the day. It is also ideal for sports people to go throughout the day. It helps in managing microbial imbalance, glucose imbalance and also can be taken in hormonal imbalance especially thyroid disorder.

8. Brown top Millet

Brown top millet is also packed with nutrients and is rarest of all millet varieties. These seeds can give you a good amount of protein, healthy fats, carbohydrates and dietary fiber and are also rich in potassium, phosphorus, zinc, magnesium and iron. It helps in reducing bloating and cramping. You can consume it daily to protect it and take care of your heart health. Substituting this millet with rice helps to reach your weight goals also.

Millets are loaded with nutrients and also cost effective and can be consumed by everybody and is also considered as a superfood which means it has nutrients or properties to support or strengthen your overall health. They are not processed and can be easily absorbed by our body. Try to make a daily part of your diet to know and see it’s remarkable health benefits.