Millets are a group of small-seeded grasses that have been cultivated and consumed for thousands of years. They are grown in many countries, especially in Asia and Africa, and are an important staple food for millions of people.
There are several types of millets, including sorghum, pearl millet, finger millet, foxtail millet, proso millet, and barnyard millet, among others. Each type of millet has its unique nutritional composition and health benefits.
Millets are important because they are highly nutritious and are considered to be a “smart crop” due to their ability to grow in harsh environmental conditions, with minimal water and fertilizers. Millets are rich in dietary fiber, protein, minerals, and vitamins, making them an excellent source of nutrition for people of all ages.
Moreover, millets are gluten-free, which makes them a suitable alternative to wheat and other grains for people with gluten intolerance or celiac disease. They are also low in glycemic index, which means they do not cause a rapid spike in blood sugar levels and are suitable for people with diabetes.
Furthermore, millets are environmentally sustainable as they require less water, fertilizers, and pesticides compared to other crops, and they can thrive in a wide range of soil and climate conditions. Hence, millets are crucial for food security, poverty reduction, and sustainable agriculture.
Indian millets list
India has a rich tradition of growing and consuming millets. Here are some of the commonly cultivated millets in India:
- Sorghum (Jowar)
- Pearl Millet (Bajra)
- Finger Millet (Ragi)
- Foxtail Millet (Kangni / Kakum- Rakhwali bajra)
- Proso Millet (Barri / Chena)
- Little Millet (Kutki)
- Kodo Millet (Kodo)
- Barnyard Millet (Jhangora / Sanwa)
- BrownTop Millet (Korale)
- Teff (Eragrostis tef)
Each of these millets has unique properties and nutritional values, and they can be used in a variety of dishes like porridge, bread, cakes, and cookies. Millets are an essential part of the Indian diet and are also gaining popularity as a superfood worldwide.
Sorghum (Jowar) nutritional value and benefits explain
Sorghum, also known as Jowar in India, is a nutritious cereal grain that is widely cultivated and consumed in many parts of the world. It is rich in various nutrients and has several health benefits. Here are some of the nutritional values and benefits of Sorghum:
Nutritional Value:
- Sorghum is a rich source of dietary fiber, which aids in digestion and prevents constipation.
- It is also high in protein, providing all the essential amino acids required by the body.
- Sorghum is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like magnesium, phosphorus, iron, and zinc, which are essential for various body functions.
Health Benefits:
- Sorghum is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in sorghum helps regulate blood sugar levels, making it a good option for people with diabetes.
- Sorghum is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The protein content in sorghum helps build and repair tissues, making it beneficial for athletes, bodybuilders, and people recovering from injuries.
- Sorghum has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
Overall, Sorghum is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, bread, pancakes, and even brewed into a gluten-free beer.
Pearl Millet (Bajra) nutritional value and benefits
Pearl Millet, also known as Bajra in India, is a nutritious cereal grain that has been cultivated for thousands of years. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Pearl Millet:
Nutritional Value:
- Pearl Millet is rich in dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also high in protein, providing all the essential amino acids required by the body.
- Pearl Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Pearl Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Pearl Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Pearl Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The protein content in Pearl Millet helps build and repair tissues, making it beneficial for athletes, bodybuilders, and people recovering from injuries.
- Pearl Millet has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
- Pearl Millet is also beneficial for lactating mothers as it stimulates milk production.
Overall, Pearl Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, bread, pancakes, and even brewed into a nutritious beer.
Finger Millet (Ragi) nutritional value and benefits
Finger Millet, also known as Ragi in India, is a highly nutritious cereal grain that has been cultivated for centuries. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Finger Millet:
Nutritional Value:
- Finger Millet is a good source of dietary fiber, which helps regulate bowel movements and reduces the risk of constipation.
- It is also rich in protein, providing all the essential amino acids required by the body.
- Finger Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like calcium, iron, magnesium, and potassium, which are essential for strong bones and various body functions.
Health Benefits:
- Finger Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Finger Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Finger Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The calcium content in Finger Millet helps build and maintain strong bones, making it beneficial for children, adolescents, and elderly people.
- Finger Millet is also rich in iron, making it an ideal grain for people with iron-deficiency anemia.
- Finger Millet is known to aid in weight loss as it is low in fat and high in fiber, which promotes satiety and reduces the overall calorie intake.
Overall, Finger Millet is a highly nutritious, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, bread, pancakes, and even brewed into a nutritious beer.
Foxtail Millet (Kangni / Kakum) its nutritional value and benefits
Foxtail Millet, also known as Kangni or Kakum in India, is a nutritious cereal grain that has been cultivated for thousands of years. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Foxtail Millet:
Nutritional Value:
- Foxtail Millet is rich in dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Foxtail Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Foxtail Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Foxtail Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Foxtail Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in Foxtail Millet helps regulate blood pressure, reducing the risk of hypertension.
- Foxtail Millet is also beneficial for bone health as it is rich in calcium and phosphorus.
- Foxtail Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
Overall, Foxtail Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, upma, dosa, and even as a rice substitute.
Proso Millet (Barri / Chena) its nutritional value and benefits
Proso Millet, also known as Barri or Chena in India, is a nutritious cereal grain that has been cultivated for thousands of years. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Proso Millet:
Nutritional Value:
- Proso Millet is a good source of dietary fiber, which promotes satiety and aids in digestion.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Proso Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Proso Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Proso Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Proso Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in Proso Millet helps regulate blood pressure, reducing the risk of hypertension.
- Proso Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
- Proso Millet is also known to be beneficial for heart health as it helps reduce cholesterol levels and lower the risk of cardiovascular disease.
Overall, Proso Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, upma, khichdi, and even as a rice substitute.
Little Millet (Kutki) its Nutritional value and benefits
Little Millet, also known as Kutki in India, is a small cereal grain that is widely grown and consumed in India. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Little Millet:
Nutritional Value:
- Little Millet is a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Little Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Little Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Little Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Little Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in Little Millet helps regulate blood pressure, reducing the risk of hypertension.
- Little Millet is also beneficial for bone health as it is rich in calcium and phosphorus.
- Little Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
Overall, Little Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like upma, dosa, porridge, and even as a rice substitute.
Kodo Millet (Kodo) its nutritional value and benefits
Kodo Millet, also known as Kodra or Varagu in India, is a nutritious cereal grain that has been cultivated for thousands of years. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Kodo Millet:
Nutritional Value:
- Kodo Millet is a good source of dietary fiber, which promotes satiety and aids in digestion.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Kodo Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Kodo Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Kodo Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Kodo Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in Kodo Millet helps regulate blood pressure, reducing the risk of hypertension.
- Kodo Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
- Kodo Millet is also known to be beneficial for heart health as it helps reduce cholesterol levels and lower the risk of cardiovascular disease.
Overall, Kodo Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, upma, dosa, and even as a rice substitute.
Barnyard Millet (Jhangora / Sanwa) its nutritional value and benefits
Barnyard Millet, also known as Jhangora or Sanwa in India, is a gluten-free cereal grain that has been grown and consumed for centuries. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of Barnyard Millet:
Nutritional Value:
- Barnyard Millet is a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Barnyard Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- Barnyard Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in Barnyard Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- Barnyard Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in Barnyard Millet helps regulate blood pressure, reducing the risk of hypertension.
- Barnyard Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
Overall, Barnyard Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like upma, porridge, dosa, and even as a rice substitute.
BrownTop Millet (Korale) its nutritional value and benefits
BrownTop Millet, also known as Korale, is a cereal grain that is primarily grown in Asia and Africa. It is a rich source of various nutrients and offers several health benefits. Here are some of the nutritional values and benefits of BrownTop Millet:
Nutritional Value:
- BrownTop Millet is a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- BrownTop Millet is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, magnesium, phosphorus, and potassium, which are essential for various body functions.
Health Benefits:
- BrownTop Millet is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
- The high fiber content in BrownTop Millet helps regulate blood sugar levels, making it a good option for people with diabetes.
- BrownTop Millet is a good source of antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- The magnesium content in BrownTop Millet helps regulate blood pressure, reducing the risk of hypertension.
- BrownTop Millet is low in glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for weight management.
Overall, BrownTop Millet is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like porridge, upma, dosa, and even as a rice substitute.
Teff (Eragrostis tef) its nutritional value and benefits
Teff, also known as Eragrostis tef, is a tiny cereal grain that is native to Ethiopia and Eritrea. It has been a staple food in these countries for thousands of years and is now gaining popularity worldwide due to its numerous health benefits. Here are some of the nutritional values and benefits of Teff:
Nutritional Value:
- Teff is a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
- It is also a good source of protein, providing all the essential amino acids required by the body.
- Teff is a good source of B vitamins, including thiamine, riboflavin, niacin, and folate, which play a vital role in energy metabolism.
- It is also rich in minerals like iron, calcium, magnesium, and zinc, which are essential for various body functions.
- Teff is gluten-free, making it an excellent alternative for people with celiac disease or gluten intolerance.
Health Benefits:
- Teff is a low glycemic index food, which means it doesn’t cause a rapid spike in blood sugar levels, making it an ideal grain for people with diabetes or those looking to manage their blood sugar levels.
- The high fiber content in Teff helps regulate digestion and promotes a healthy gut.
- Teff is also rich in resistant starch, a type of fiber that is not broken down in the small intestine, which helps feed the good bacteria in the gut and promotes gut health.
- The calcium content in Teff is higher than most other grains, making it an excellent choice for bone health.
- Teff is also rich in antioxidants, which help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
Overall, Teff is a nutrient-dense, gluten-free, and versatile grain that offers numerous health benefits. It can be used in a variety of dishes like injera, porridge, and baked goods.
Government of India is celebrating 2023 as Millet year.
Dr Neeraj Kaushik Founder Kaushik Acupuncture