Before diving in, let’s first understand what millets are.
Millets have been a part of human history for centuries, often mentioned in ancient texts as one of the first grains cultivated by mankind. While the world recognizes humanity’s progress over time, what often goes unnoticed is the role of food in this journey, especially millets.
These nutrient-rich grains serve as a wholesome alternative to staples like wheat, offering superior health benefits. Incorporating millets into your diet is like giving your body a natural power boost, supplying essential nutrients and supporting overall well-being. No wonder our grandparents had countless millet-based recipes!
Across cultures and regions, millets go by different names, yet their health benefits remain unmatched. The best part? You can enjoy them in a variety of delicious ways, such as: Salads, Soups, Baked goods, Porridges, Bread, Snacks etc.
No matter how you consume them, they add several nutrients to your meals. Today, more people are embracing healthy eating, and premium millet products are now widely available to meet the nutritional needs of all age groups.
For those who may not know, millets are nutrient-rich, small-seeded grains primarily grown in Asia, especially in India. So, if you’ve come across them in history books, don’t be surprised! These resilient grains thrive in harsh climates and can be cultivated in diverse regions while also having a long shelf life.
Here are some common types of millets you can include in your diet for added health benefits: Finger Millet, Foxtail Millet, Pearl Millet, Barnyard Millet
They supply huge amounts of nutrients and are good to taste, too. These millets are rich in protein, dietary fibre, vitamins, and several minerals, including phosphorus, magnesium, and iron. They are considered as the ideal bowl of nutrition for people suffering from irregular blood levels due to the presence of low glycemic in them. People suffering from diabetes may try to include them in their diet. This is the food bowl your diabetic doctor keeps bringing to your diet chart!
Lately, you have seen millet being added to several dishes globally and in different ways.
These days, you might come across recipes using millets to make dosa. Surprising, isn’t it? People are finding creative ways to incorporate these grains into their diets.
What makes millets even better is that they are grown using eco-friendly farming practices, ensuring minimal environmental impact. Plus, their health benefits are immense when included in your daily meals. Some of these benefits include: Better digestion, Healthy heart, Better and sustainable agricultural practice.
Why To Choose Millets?
All of us want to stay healthy and look for ways to keep ourselves fit and fine. Millet can actually win the race if you can understand what it has in depth. It has protein, minerals, fibres and vitamins, ensuring your overall health is never compromised. Being gluten-free, it is the right thing to consume for gluten-sensitive people or those who want to add something besides wheat to their diet. The best part is millet needs less water to grow and can be grown in arid regions with less water supply.
Types of Millets - Let the Millet Varieties Amaze You!
Every millet comes with its unique properties, just like every species in the world. Each of them has its own usage and, above all, advantages. Check and compare if you have ever heard of these useful millets:
Kodo Millet (Kodra/Varagu)
Kodo (means rice grass) millet gets its name long back and in Tamil Nadu it is popular as kodra or Varagu. It has its origin records of 3000 years old in Rajasthan and Maharashtra which can be a reason that it won a place in Prasada preparation in several temples there. It has been popular in China, Africa and India for ages. It doesn't taste sweet and is slightly bitter. It is of light brown colour. The health benefits of Kodo millets are endless. Some of them are as follows:
Fights obesity, Protein-rich, High in protein, Diabetic Controller, Antioxidant, Arthritis fighter, Asthma fighter.
It can be used to make various mouth-watering dishes; just start experimenting with it.
Pearl Millet (Bajra)
Pearl millet or bajra is a known millet in every north Indian household, and with the increasing food introduction, dishes prepared by it are getting worldwide recognition. It is grey in colour, but the best part is its coarse texture. Talking about the health benefits of Pearl millet, besides those satisfying, mouth-watering porridge, is the presence of iron, zinc, and energy levels in it. It increases metabolism, circulation and immunity. Try it in dhokla and roti. This millet is all set to take your taste buds to another level.
Foxtail Millet (Kakum/Kangni)
Foxtail millet is not as popular as pearl millet, but it comes with several benefits. Discussing the health benefits, foxtail millet has huge quantities of carbohydrates and hence can be a true substitute for any refined grain. The presence of dietary fibre works towards regulating blood levels through dietary fibre in it.
Finger Millet (Ragi)
People who have tasted it may not be aware that it emerged from Africa. In India, people know them as nachni or Ragi. It comes in a reddish hue colour with an earthy flavour. The health benefits of finger millet are enormous. It has calcium, protein, and vitamin D. This millet helps strengthen your bones, boost muscles and get rid of osteoporosis. Try to make porridge or dhosa; it will win your taste buds for sure!
Little Millet (Moraiyo)
Have you heard of Samai or Kutki? It has grown widely in China, Nepal, and India. It has a mild flavour and is yellow in colour. This is good for those who are conscious about their weight as this millet is low in fat. It has a high amount of magnesium, zinc, potassium and protein. If you are suffering from high cholesterol, constipation issues and nerve issues, this millet is for you. It might look small to you, but this magical millet will make your porridge or dosa better than ever before.
Buckwheat Millet (Kuttu)
What if you get to know the common millet, called kuttu, that one consumes during fasting, is actually a pseudo-cereal coming from the rhubarb family? It is also known as papparai. It is a dark brown colour. It is gluten-free. It is high in protein, manganese, copper and flavonoids. It controls the blood sugar in the patient's body. Talking about the health benefits of buckwheat millets, besides helping people with diabetes, it is also helpful in heart situations and as an inflammation warrior. You can make roti or puri and can enjoy its incredible taste.
Proso Millet (Chena/Barri)
Proso millet has protein in a huge quantity and comes in tiny seeds. It merges with different flavours and tastes quickly. It is mostly available in Europe and Asia.
Sorghum Millet (Jowar)
This super millet grows in Asia and Africa. It is known by different names in different places, like Jola or Jowar in India. It is brownish in colour and has a bitter taste. The health benefits of sorghum millet are huge. To name a few, it is a warrior when it comes to inflammation, cancer risks, and digestion. It is a rich source of iron, antioxidants and fibres. You can make popcorn and bhakri with it, and the taste is outstanding.
Barnyard Millet (Sanwa)
Sanwa millet or kuthiraivali is green in colour and has a soft texture. It is grown all over India. Barnyard millet has many health benefits, like iron, calcium, phosphorus, low calories, and high fibre. It can help to control weight and digestion and fight against anaemia. Try barnyard millet idli, and you will never regret it!
Brown Top Millet (Korle)
It is not readily available in India, but it is popular in India as andu or Korale.
It is brown in colour and has a very mild flavour. The health benefits of brown top millets can be written on a list as there are so many. It is low on glycaemic index but high in niacin, thiamine and riboflavin. If you are suffering from diabetes, try this as it is very good in handling it. Besides sugar, it is great to handle blood pressure and skin issues. To satisfy your taste buds, try making dosa or porridge with it.
Millet Nutritional Value
If you take 100 grams of any uncooked millet, you will be consuming 378 calories. Complicated? Let’s try to simplify it. Carbohydrates provide energy and are the major product in any millet. It also has fibre, vitamins, antioxidants, and several other beneficial components. They are known to work for several body functions.
Next time someone discusses the amount of nutrition in 100gm millets, be ready with the answer through this chart!
Health Advantages of Millets
Millets come with several benefits. Discussing them might help the users to learn more about it. When next time you get into a debate about why millets are health-friendly, you can present your arguments in a more settled way.
Beneficial for Gluten Intolerance People
A lot of people cannot take gluten and are often seen to be left with fewer options. It seems the millet world may still be open to them. Millet is said to be tummy-friendly. You can try making bread, cookies, and more yummy stuff with it. Happy?
Digestion Issues? No Problem
Millet might be the needed super grain for your belly, adding fibres to your food consumption and keeping your stomach smooth. Filled with prebiotics, it might support all the good things in the belly and might help you to get rid of the bad ones. It may help to boost immunity, too, besides digestion.
Let Your Heart Beat Healthy
Millets are the key to a healthy heart as many health specialists may suggest. They are often in the form of magnesium. It is something like the regular heart therapy that one might need regularly in a hectic life. It might lower blood pressure and keep the blood movement smooth.They contain adiponectin (a tricky name, but a powerful heart protector), which helps support heart health in any situation.
At Your Best!
Everyone wants to feel their best, and maintaining a healthy lifestyle plays a big role in that. Millets can be a great addition to your diet- they're naturally rich in fiber and protein while being light on calories. They help keep you fuller for longer, reducing unnecessary cravings and supporting balanced energy levels.
What’s more, millets have a steadying effect on blood sugar, much like how a warm cup of tea can soothe your mind. If you’re looking for a wholesome, nourishing choice to support your well-being, millets might just be the perfect fit!
Additional Benefits
Mood Enhancement
These days, people try various ways to lift their mood, whether it's talking to a friend or indulging in a favourite activity. But do you know millets can help too?
They contain tryptophan. Think of it as that best friend who always knows how to cheer you up. Plus, they’re rich in serotonin, helping regulate your mood, improve sleep and support overall well-being. So, if you're feeling low, grab some millet snacks, you might just feel better than ever!
Adding Millets To Your Regular Diet
Millets can be easily adjusted with different recipes and can be cooked in traditional and modern ways. Let's see how you can incorporate them into your various meals:
- Millet porridge can never leave your breakfast bowl dissatisfied due to its high-fibre presence.
- It is tough, but you can try to swap your rice portion with millets in biryanis, salads or even those Buddha bowls.
- Ever tried millet rotis? It will make your dinner better. You can try them in soups, too.
- Energy bars and cookies made with millet can be the best snacks for munching.
How Do You Pronounce “Millet” In Different Languages?
Certain millets are added to our lifestyle, but you don't know about the names used in your day-to-day lives. To make things easier, it is as simple as you know your friends through their nicknames.
The Bottom Line
Millets are a powerhouse of nutrition. It's all about finding the right balance to make the most of them. With Pahadi Millets, you can embrace their timeless goodness while enjoying them in a way that fits modern lifestyles.
Rooted in tradition yet incredibly versatile, millets are making their way back into everyday meals with innovative recipes and cooking methods. Across India, they go by different names, a testament to their deep cultural connection and growing popularity. As more people rediscover their benefits, millets are set to become a staple (or at least a regular part) of many diets.
The legacy of these ancient grains is here to stay, ready to nourish generations to come!
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