Rutuja Mahajan and Rutuja Ainapure discuss in detail how millets can enhance your diet as well as your health.Millet, a member of the Poaceae family, derives its name from the Latin word Milum, meaning grain. Millet varieties exhibit various colors, textures, appearances, grain sizes, and species. These grains are categorised into three types based on grain size: large or major millets, small or minor millets, and pseudo millets. Beyond their numerous health benefits, millets are also environmentally friendly due to their low water and input requirements.Recognising the immense potential of millets to improve livelihoods, increase farmer income, and ensure global food and nutritional security, the Government of India has strongly emphasised their cultivation.Millets are ancient grains that have been grown for thousands of years. They were first cultivated around 3000 BCE in regions like China, India, and Africa. Millets have been a staple food for many cultures, providing essential nutrients and energy.Millets are known for their resilience and ability to grow in harsh conditions, such as poor soils and low rainfall. Millets have been a vital part of traditional diets in India, especially in rural areas. They are used in various dishes and hold cultural significance in many regions.Recently, there has been a rebound of interest in millets due to their health benefits, such as being gluten-free and rich in nutrients. They are also valued for their environmental sustainability, as they require less water and can grow in poor soils.Millets are packed with essential nutrients. They are rich in non-starchy polysaccharides, gluten-free proteins, soluble fiber, antioxidants, have a low to moderate glycaemic index, and contain bio-active substances. They also provide a good amount of beta-carotene and B vitamins. According to the ICMR-National Institute of Nutrition, millets should comprise about33 per cent of daily grain consumption. While millets have many benefits, eating them in excess can cause side effects. Additionally, soaking millets overnight, rinsing them, and then cooking can greatly reduce their anti-nutrient content.In India, millets can be used to make various dishes. They can replace cereals in recipes like roti, dosas, cheela, cookies, cakes, porridges, upma, biscuits, idli, pancakes, tikki, salad, ladoo, pulao, payasam, bread, and more.Millets, like other cereals, contain about 65 - 70 per cent carbohydrates. So, they need to be consumed in moderation.Choosing unpolished millets can enhance their health benefits, making them more nutritious.Millets are diverse, and several varieties are cultivated around the world. Here are some of the most common types of millets along with their names:.Major milletsMajor millets are cereal crops widely grown and eaten as staple foods. They are known for their ability to adapt to different climates, high nutritional value, and ability to grow well in dry areas. Examples of major millets include Sorghum Millet, Pearl Millet, and Finger Millet.• Sorghum (sorghum bicolor) jowar• Pearl Millet (Pennisetum glaucum) bajra• Finger Millet (Eleusine coracana) ragi.Minor milletsMinor millets are small-grained cereal crops less commonly grown and eaten than major millets. They are called "minor" because they are not as widely produced or consumed globally. Examples of minor millets include Foxtail millet, Barnyard millet, Proso millet, Little millet, and Kodo millet.• Foxtail millet (Setaria italica) kangani or kakum• Barnyard millet (Echinochloa spp.) sanwa• Proso millet (Panicum miliaceum) white millet or common millet• Little millet (Panicum sumatrense) kutki• Kodo millet (Paspalum scrobiculatum) kodra.Pseudo milletsPseudo millets are cereals that have similar nutritional benefits and functions to millets but are not true millets. They are often grouped with millets because they are small, grow in similar ways, and aregluten-free. Examples of pseudo-millets include Buckwheat and Amaranth.• Buckwheat (Fagopyrum esculentum) common buckwheat• Amaranth (Amaranthus cruentus) rajgeeraIn this article we will take an in-depth look at major and minor millets..What's in a name?Major millets.Minor millets.SorghumSorghum also known as Sorghum bicolour, is a significant type of millet and the most widely grown millet in India. It iswell suited for arid regions because it needs high temperatures to grow effectively. Major cultivation areas include Maharashtra, Karnataka, Telangana, Andhra Pradesh, Tamil Nadu, and Madhya Pradesh. In these dry regions, sorghum is a traditional staple food.Sorghum has beneficial properties for people with chronic health issues. The nutrients found in sorghum can help manage and prevent various lifestyle-related diseases and disorders. The amount and type of protein in sorghum differ depending on the variety of sorghum and different growing conditions. These conditions include how much water the plant gets, the quality of the soil, the temperature, and other environmental factors during the grain's growth.Carbohydrates in sorghum are divided into two categories: non-structural (such as sugars, starch, and fructans) and structural (like cellulose, hemicellulose, and pectin). One of the key components in sorghum is slow digestible starch (SDS), which takes longer to digest and absorb in the intestines. This is beneficial for metabolic disorders like Diabetes and high cholesterol.Additionally, sorghum is rich in dietary fiber. This fiber helps bulk up stools, binds to cholesterol, slows down carbohydrate absorption, and extends food's time in the digestive tract. These properties of fiber help prevent and manage conditions such as constipation, irritable bowel syndrome, and obesity.Sorghum is grain-rich in minerals and vitamins, it is a good source of most B vitamins essential for energy metabolism and proper nervous system functions. It also contains small amounts of vitamins E, K, and D. Sorghum has little vitamin C, but its vitamin C content can be increased through soaking and germination.Sorghum is a good source of potassium and has adequate amounts of magnesium, zinc, and copper. It also contains various antioxidants, including phenolic compounds and tannins..Health benefits• Obesity/ weight management - Sorghum is rich in dietary fiber, which aids in digestion, helps maintain bowel health, and can assist in weight management by promoting a feeling of fullness and reducing overall calorie intake.• Gluten-free - sorghum is naturally gluten-free, making it a safe and nutritious option for individuals with celiac disease or gluten intolerance.• Sorghum's slow digestible starch, along with its rich dietary fiber and beneficial nutrients like phenolic compounds and tannins, contribute to stable blood glucose levels making it beneficial for diabetic diets.• Heart health - The fiber, antioxidants, and healthy fats in sorghum contribute to better heart health by reducing cholesterol levels and improving blood pressure.• Rich in antioxidants - sorghum contains various antioxidants, including phenolic compounds and flavonoids, which help combat oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease. Nutritive values per 100 g.Pearl milletPearl millet, scientifically known as Pennisetum glaucum, is a significant variety of millet. It's grown extensively in regions like Rajasthan, Haryana, Gujarat, Maharashtra, Uttar Pradesh, and Punjab. Its highly nutritious and offers many health benefits. It provides good amount of protein, which is important for muscle growth and overall body function. It is also high in fiber, which helps with digestion.Pearl millet contains important minerals like iron, magnesium, phosphorous, and potassium, which are essential for strong bones and energy.The grain is rich in B vitamins. Since pearl millet is gluten-free, it is a good choice for people who cannot eat gluten. Its low glycaemic index means it helps control blood glucose levels and can aid in weight management. Additionally, pearl millet has antioxidants that protect the body from damage caused by oxidative stress and reduce the risk of chronic diseases. Overall, pearl millet is a healthy food that provides protein, fiber, vitamins, minerals and antioxidants, all important for good health.Health benefits• Treats stomach ulcers: Pearl millet is effective in managing stomach ulcers. Unlike many foods that increase stomach acidity, pearl millet helps make the stomach environment more alkaline, preventing ulcers and reducing the discomfort from existing ones.• Supports heart health: Pearl millet is great for heart health due to its high levels of lignin and phytonutrients, which act as powerful antioxidants. These compounds help protect the heart from diseases. Additionally, the magnesium in pearl millet helps regulate blood pressure and alleviate stress on the heart.• Aids in weight loss: Pearl millet can support weight loss efforts because it is high in fiber. This fiber content slows digestion, making you feel fuller for longer periods and reducing the overall amount of food you consume.• Controls Diabetes: For people with Diabetes, pearl millet is especially beneficial. Its high fiber content ensures that glucose is released slowly into the bloodstream, helping maintain stable blood sugar levels over a longer period.• Suitable for celiac disease: Pearl millet is naturally gluten-free, making it a safe and nutritious choice for people with celiac disease or gluten intolerance. Unlike many other grains, it won't trigger adverse reactions.• Reduces cholesterol: Pearl millet helps manage cholesterol levels. It contains phytic acid, a compound that can enhance cholesterol metabolism, helping stabilize and reduce high cholesterol levels in the body.• Contains essential amino acids: Pearl millet provides all the essential amino acids needed for the body's functions. However, many of these amino acids are sensitive to heat and can be lost during cooking, so consuming it in minimally cooked forms is beneficial.• Hypoallergenic Properties: Pearl millet is highly digestible and unlikely to cause allergic reactions, making it a safe dietary option for infants, nursing mothers, the elderly, and people recovering from illnesses. Its hypoallergenic nature ensures it can be included in various sensitive diets without adverse effects..Nutritive values per 100 g.Finger milletsFinger millet is one of the staple foods of South India. It is mainly cultivated in Karnataka, Tamil Nadu, Andhra Pradesh, Telangana and Kerala. Finger millet is a very good source of natural iron and its consumption helps in recovery of anemia. The ragi based foods are highly suited for expectant mothers and elderly due to their high calcium and iron content. Finger millet consumption helps in relaxing body naturally. As the glycaemic index of finger millets is high, people with Diabetes should consume them in moderation.Health benefits• Finger millet contains a good amount of protein, has high fiber content, and is rich in phosphorus, vitamins A and B, and amino acids.• Finger millet helps in constipation because of its good fiber quantity.• It helps to control cholesterol and blood pressure.• It helps in preventing anemia.• Amino acids contained in ragi help in weight control.• Fiber present in finger millets gives a feeling of fullness.Nutritive values per 100 g.Foxtail milletFoxtail millet is cultivated in Tamil Nadu, Andhra Pradesh, Karnataka, Odisha, Maharashtra and Madhya Pradesh. Foxtail millets have good protein content among all millets. As it is a powerhouse of proteins, vitamins, and minerals it is a good choice. for pregnant and lactating women and malnourished children..Health benefitsFoxtail millet is a good source of iron and calcium which play a major role in good bone and muscle health.• This vitamin B1-rich millet makes a positive impact on the nervous system. It helps to slow down the progression of various neurodegenerative conditions like Alzheimer's disease and Parkinson's disease.• The glycemic index of foxtail millets is 50.8, which is in the low category, so it is the best food for glycemic control.• Amino acid tryptophan present in foxtail millet helps in reducing the hunger pangs and thus helps in weight loss.Nutritive value per 100 g.Barnyard milletBarnyard millet is cultivated in Uttar Pradesh, Rajasthan, Madhya Pradesh, Gujarat, Karnataka and Tamil Nadu. Barnyard millet is a good source of soluble and insoluble fibers. It is rich in protein, iron, zinc, calcium, magnesium, fat, vitamins, and essential amino acids.Health benefitsIt is an excellent source of dietary fiber with a good amount of both soluble and insoluble fractions.According to a study published in the Journal of Food Science and Technology, the dietary fiber content of barnyard millet was high (12.6 per cent) including soluble (4.2 per cent) and insoluble (8.4 per cent) fibers. The high fiber content helps in preventing constipation, excess gas, bloating and cramping.• Low Glycaemic Index - Due to high fiber content, barnyard millet is slowly digested, making it a low glycaemic index food. It’s glycaemic index is 50.• The type of starch present in barnyard millet is resistance starch, which improves insulin sensitivity, lowers blood glucose levels, reduces appetite, and provides various benefits to aid digestion.• Gluten-Free Food - Like all millets, the barnyard millet is gluten-free. It is anBarnyard millet is cultivated in Uttar Pradesh, Rajasthan, Madhya Pradesh, Gujarat, Karnataka and Tamil Nadu. Barnyard millet is a good source of soluble and insoluble fibers. It is rich in protein, iron, zinc, calcium, magnesium, fat, vitamins, and essential amino acids.Health benefitsIt is an excellent source of dietary fiber with a good amount of both soluble and insoluble fractions.According to a study published in the Journal of Food Science and Technology, the dietary fiber content of barnyard millet was high (12.6 per cent) including soluble (4.2 per cent) and insoluble (8.4 per cent) fibers. The high fiber content helps in preventing constipation, excess gas, bloating and cramping.• Low Glycaemic Index - Due to high fiber content, barnyard millet is slowly digested, making it a low glycaemic index food. It’s glycaemic index is 50.• The type of starch present in barnyard millet is resistance starch, which improves insulin sensitivity, lowers blood glucose levels, reduces appetite, and provides various benefits to aid digestion.• Gluten-Free Food - Like all millets, the barnyard millet is gluten-free. It is an appropriate food for patients who are intolerant to gluten (those with celiac disease) or looking to follow a gluten- free lifestyle that eliminates wheat, barley, and rye-based foods.Themilletbeingeasilyavailable,quicktocook,andgoodtotasteprovestobeanidealwholesomealternativetorice,wheat,andotherlesseasilyavailablemillets..Nutritive value per 100 g.Proso milletProso millet, scientifically known as Panicum miliaceum, is a type of grain grown in various Indian states like Uttarakhand, Uttar Pradesh, Rajasthan, Haryana, Gujarat, Maharashtra, Karnataka, and Tamil Nadu. It is well-suited for regions with low rainfall and has a short growing period, making it an ideal crop for dry areas.Proso millet is a nutritious grain packed with essential macronutrients like carbohydrates, protein, and healthy fats, providing sustained energy. It's rich in dietary fiber. This millet is also a good source of B vitamins and other essential vitamins and minerals such as iron, potassium, phosphorus, zinc, and magnesium. Being naturally gluten-free, it's suitable for those with gluten sensitivity or celiac disease. Additionally, Proso millet has antioxidant properties, supports heart health, manages blood glucose levels with its low glycaemic index, and boosts the immune system, making it a valuable addition to a balanced diet..Health benefits• Nutrient-rich - Proso millet is packed with essential nutrients like proteins, B vitamins, magnesium, phosphorus, and iron making it a wholesome addition to your diet.• High in antioxidants - It contains antioxidants that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases.• Supports digestive health - with its high fiber content, proso millet promotes healthy digestion by aiding regular bowel movements.• Controls blood glucose - its low glycemic index helps regulate blood glucose levels, which is beneficial for managing Diabetes and maintaining steady energy throughout the day.• Promotes heart health - rich in magnesium and fiber, proso millet supports heart health by reducing blood pressure and cholesterol levels, thus lowering the risk of cardiovascular diseases.• Aids in weight management - the combination of fiber and protein in proso millet helps keep you full longer, reducing overall calorie intake and supporting weight management efforts.Nutritive value per 100 g.Little milletLittle millet, also known as Panicum sumatrense, is a minor type of millet cultivated in regions such as Karnataka, Tamil Nadu, Maharashtra, Madhya Pradesh, Uttar Pradesh, and Uttarakhand. This millet variety is notable for its high dietary fiber, antioxidant properties, and significant iron content. It offers numerous health benefits, Additionally, it helps resolve stomach issues and prevents constipation. Adding a small quantity of little millet to rice can enhance its nutritional value. This millet variety cooks faster than other millet due to its tiny grains and can substitute for regular rice in various recipes. Furthermore, little millet is rich in nutraceutical components like phenols, tannins, phytates, and other nutrients..Health benefits• Rich in antioxidants - little millet contains phenolic compounds and antioxidants that help combat oxidative stress, reducing the risk of chronic diseases such as cancer and heart disease.• Heart health - The presence of magnesium and potassium in little millet supports cardiovascular health byregulating blood pressure and preventing hypertension. It also contains fiber that helps lower bad cholesterol levels.• Helps in regulating blood glucose levels- Little millet serves as a flavourful alternative to rice, making it particularly beneficial for those managing Diabetes. Its high fiber content ensures that the carbohydrates are digested and absorbed at a slower pace. This gradual absorption helps maintain stable blood sugar levels, avoiding the sharp spikes and drops that can occur with more rapidly digested carbs. As a result, blood glucose levels remain more consistent, providing a steady and enduring source of energy throughout the day.• Weight management - The high fiber content contributes to a feeling of fullness and satiety, which can help in weight management by reducing overall calorie intake.• Gluten-free - Being naturally gluten-free, little millet is a safe grain option for individuals with celiac disease or gluten intolerance.Nutritivevalueper100g.Kodo milletsKodo millet fall under minor millet category and is cultivated in areas such as Telangana, Andhra Pradesh, Odisha, Maharashtra, Tamil nadu, Uttar Pradesh.Kodo millet is a good source of magnesium and selenium and a source of thiamine, riboflavin, copper and zinc.Health benefits• Kodo millet is easy to digest• It is good grain option in celiac disease and gluten sensitivity.• It has a low glycaemic index. It slows down release of glucose in blood.• It helps benefits for postmenopausal women suffering from metabolic diseases.• It helps in digestive health and weight management.Nutritive values per 100 g.Rutuja Mahajan is a Registered Dietician and a Consulting Nutritionist. Rutuja Ainapure is a Consulting Nutritionist.
Rutuja Mahajan and Rutuja Ainapure discuss in detail how millets can enhance your diet as well as your health.Millet, a member of the Poaceae family, derives its name from the Latin word Milum, meaning grain. Millet varieties exhibit various colors, textures, appearances, grain sizes, and species. These grains are categorised into three types based on grain size: large or major millets, small or minor millets, and pseudo millets. Beyond their numerous health benefits, millets are also environmentally friendly due to their low water and input requirements.Recognising the immense potential of millets to improve livelihoods, increase farmer income, and ensure global food and nutritional security, the Government of India has strongly emphasised their cultivation.Millets are ancient grains that have been grown for thousands of years. They were first cultivated around 3000 BCE in regions like China, India, and Africa. Millets have been a staple food for many cultures, providing essential nutrients and energy.Millets are known for their resilience and ability to grow in harsh conditions, such as poor soils and low rainfall. Millets have been a vital part of traditional diets in India, especially in rural areas. They are used in various dishes and hold cultural significance in many regions.Recently, there has been a rebound of interest in millets due to their health benefits, such as being gluten-free and rich in nutrients. They are also valued for their environmental sustainability, as they require less water and can grow in poor soils.Millets are packed with essential nutrients. They are rich in non-starchy polysaccharides, gluten-free proteins, soluble fiber, antioxidants, have a low to moderate glycaemic index, and contain bio-active substances. They also provide a good amount of beta-carotene and B vitamins. According to the ICMR-National Institute of Nutrition, millets should comprise about33 per cent of daily grain consumption. While millets have many benefits, eating them in excess can cause side effects. Additionally, soaking millets overnight, rinsing them, and then cooking can greatly reduce their anti-nutrient content.In India, millets can be used to make various dishes. They can replace cereals in recipes like roti, dosas, cheela, cookies, cakes, porridges, upma, biscuits, idli, pancakes, tikki, salad, ladoo, pulao, payasam, bread, and more.Millets, like other cereals, contain about 65 - 70 per cent carbohydrates. So, they need to be consumed in moderation.Choosing unpolished millets can enhance their health benefits, making them more nutritious.Millets are diverse, and several varieties are cultivated around the world. Here are some of the most common types of millets along with their names:.Major milletsMajor millets are cereal crops widely grown and eaten as staple foods. They are known for their ability to adapt to different climates, high nutritional value, and ability to grow well in dry areas. Examples of major millets include Sorghum Millet, Pearl Millet, and Finger Millet.• Sorghum (sorghum bicolor) jowar• Pearl Millet (Pennisetum glaucum) bajra• Finger Millet (Eleusine coracana) ragi.Minor milletsMinor millets are small-grained cereal crops less commonly grown and eaten than major millets. They are called "minor" because they are not as widely produced or consumed globally. Examples of minor millets include Foxtail millet, Barnyard millet, Proso millet, Little millet, and Kodo millet.• Foxtail millet (Setaria italica) kangani or kakum• Barnyard millet (Echinochloa spp.) sanwa• Proso millet (Panicum miliaceum) white millet or common millet• Little millet (Panicum sumatrense) kutki• Kodo millet (Paspalum scrobiculatum) kodra.Pseudo milletsPseudo millets are cereals that have similar nutritional benefits and functions to millets but are not true millets. They are often grouped with millets because they are small, grow in similar ways, and aregluten-free. Examples of pseudo-millets include Buckwheat and Amaranth.• Buckwheat (Fagopyrum esculentum) common buckwheat• Amaranth (Amaranthus cruentus) rajgeeraIn this article we will take an in-depth look at major and minor millets..What's in a name?Major millets.Minor millets.SorghumSorghum also known as Sorghum bicolour, is a significant type of millet and the most widely grown millet in India. It iswell suited for arid regions because it needs high temperatures to grow effectively. Major cultivation areas include Maharashtra, Karnataka, Telangana, Andhra Pradesh, Tamil Nadu, and Madhya Pradesh. In these dry regions, sorghum is a traditional staple food.Sorghum has beneficial properties for people with chronic health issues. The nutrients found in sorghum can help manage and prevent various lifestyle-related diseases and disorders. The amount and type of protein in sorghum differ depending on the variety of sorghum and different growing conditions. These conditions include how much water the plant gets, the quality of the soil, the temperature, and other environmental factors during the grain's growth.Carbohydrates in sorghum are divided into two categories: non-structural (such as sugars, starch, and fructans) and structural (like cellulose, hemicellulose, and pectin). One of the key components in sorghum is slow digestible starch (SDS), which takes longer to digest and absorb in the intestines. This is beneficial for metabolic disorders like Diabetes and high cholesterol.Additionally, sorghum is rich in dietary fiber. This fiber helps bulk up stools, binds to cholesterol, slows down carbohydrate absorption, and extends food's time in the digestive tract. These properties of fiber help prevent and manage conditions such as constipation, irritable bowel syndrome, and obesity.Sorghum is grain-rich in minerals and vitamins, it is a good source of most B vitamins essential for energy metabolism and proper nervous system functions. It also contains small amounts of vitamins E, K, and D. Sorghum has little vitamin C, but its vitamin C content can be increased through soaking and germination.Sorghum is a good source of potassium and has adequate amounts of magnesium, zinc, and copper. It also contains various antioxidants, including phenolic compounds and tannins..Health benefits• Obesity/ weight management - Sorghum is rich in dietary fiber, which aids in digestion, helps maintain bowel health, and can assist in weight management by promoting a feeling of fullness and reducing overall calorie intake.• Gluten-free - sorghum is naturally gluten-free, making it a safe and nutritious option for individuals with celiac disease or gluten intolerance.• Sorghum's slow digestible starch, along with its rich dietary fiber and beneficial nutrients like phenolic compounds and tannins, contribute to stable blood glucose levels making it beneficial for diabetic diets.• Heart health - The fiber, antioxidants, and healthy fats in sorghum contribute to better heart health by reducing cholesterol levels and improving blood pressure.• Rich in antioxidants - sorghum contains various antioxidants, including phenolic compounds and flavonoids, which help combat oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease. Nutritive values per 100 g.Pearl milletPearl millet, scientifically known as Pennisetum glaucum, is a significant variety of millet. It's grown extensively in regions like Rajasthan, Haryana, Gujarat, Maharashtra, Uttar Pradesh, and Punjab. Its highly nutritious and offers many health benefits. It provides good amount of protein, which is important for muscle growth and overall body function. It is also high in fiber, which helps with digestion.Pearl millet contains important minerals like iron, magnesium, phosphorous, and potassium, which are essential for strong bones and energy.The grain is rich in B vitamins. Since pearl millet is gluten-free, it is a good choice for people who cannot eat gluten. Its low glycaemic index means it helps control blood glucose levels and can aid in weight management. Additionally, pearl millet has antioxidants that protect the body from damage caused by oxidative stress and reduce the risk of chronic diseases. Overall, pearl millet is a healthy food that provides protein, fiber, vitamins, minerals and antioxidants, all important for good health.Health benefits• Treats stomach ulcers: Pearl millet is effective in managing stomach ulcers. Unlike many foods that increase stomach acidity, pearl millet helps make the stomach environment more alkaline, preventing ulcers and reducing the discomfort from existing ones.• Supports heart health: Pearl millet is great for heart health due to its high levels of lignin and phytonutrients, which act as powerful antioxidants. These compounds help protect the heart from diseases. Additionally, the magnesium in pearl millet helps regulate blood pressure and alleviate stress on the heart.• Aids in weight loss: Pearl millet can support weight loss efforts because it is high in fiber. This fiber content slows digestion, making you feel fuller for longer periods and reducing the overall amount of food you consume.• Controls Diabetes: For people with Diabetes, pearl millet is especially beneficial. Its high fiber content ensures that glucose is released slowly into the bloodstream, helping maintain stable blood sugar levels over a longer period.• Suitable for celiac disease: Pearl millet is naturally gluten-free, making it a safe and nutritious choice for people with celiac disease or gluten intolerance. Unlike many other grains, it won't trigger adverse reactions.• Reduces cholesterol: Pearl millet helps manage cholesterol levels. It contains phytic acid, a compound that can enhance cholesterol metabolism, helping stabilize and reduce high cholesterol levels in the body.• Contains essential amino acids: Pearl millet provides all the essential amino acids needed for the body's functions. However, many of these amino acids are sensitive to heat and can be lost during cooking, so consuming it in minimally cooked forms is beneficial.• Hypoallergenic Properties: Pearl millet is highly digestible and unlikely to cause allergic reactions, making it a safe dietary option for infants, nursing mothers, the elderly, and people recovering from illnesses. Its hypoallergenic nature ensures it can be included in various sensitive diets without adverse effects..Nutritive values per 100 g.Finger milletsFinger millet is one of the staple foods of South India. It is mainly cultivated in Karnataka, Tamil Nadu, Andhra Pradesh, Telangana and Kerala. Finger millet is a very good source of natural iron and its consumption helps in recovery of anemia. The ragi based foods are highly suited for expectant mothers and elderly due to their high calcium and iron content. Finger millet consumption helps in relaxing body naturally. As the glycaemic index of finger millets is high, people with Diabetes should consume them in moderation.Health benefits• Finger millet contains a good amount of protein, has high fiber content, and is rich in phosphorus, vitamins A and B, and amino acids.• Finger millet helps in constipation because of its good fiber quantity.• It helps to control cholesterol and blood pressure.• It helps in preventing anemia.• Amino acids contained in ragi help in weight control.• Fiber present in finger millets gives a feeling of fullness.Nutritive values per 100 g.Foxtail milletFoxtail millet is cultivated in Tamil Nadu, Andhra Pradesh, Karnataka, Odisha, Maharashtra and Madhya Pradesh. Foxtail millets have good protein content among all millets. As it is a powerhouse of proteins, vitamins, and minerals it is a good choice. for pregnant and lactating women and malnourished children..Health benefitsFoxtail millet is a good source of iron and calcium which play a major role in good bone and muscle health.• This vitamin B1-rich millet makes a positive impact on the nervous system. It helps to slow down the progression of various neurodegenerative conditions like Alzheimer's disease and Parkinson's disease.• The glycemic index of foxtail millets is 50.8, which is in the low category, so it is the best food for glycemic control.• Amino acid tryptophan present in foxtail millet helps in reducing the hunger pangs and thus helps in weight loss.Nutritive value per 100 g.Barnyard milletBarnyard millet is cultivated in Uttar Pradesh, Rajasthan, Madhya Pradesh, Gujarat, Karnataka and Tamil Nadu. Barnyard millet is a good source of soluble and insoluble fibers. It is rich in protein, iron, zinc, calcium, magnesium, fat, vitamins, and essential amino acids.Health benefitsIt is an excellent source of dietary fiber with a good amount of both soluble and insoluble fractions.According to a study published in the Journal of Food Science and Technology, the dietary fiber content of barnyard millet was high (12.6 per cent) including soluble (4.2 per cent) and insoluble (8.4 per cent) fibers. The high fiber content helps in preventing constipation, excess gas, bloating and cramping.• Low Glycaemic Index - Due to high fiber content, barnyard millet is slowly digested, making it a low glycaemic index food. It’s glycaemic index is 50.• The type of starch present in barnyard millet is resistance starch, which improves insulin sensitivity, lowers blood glucose levels, reduces appetite, and provides various benefits to aid digestion.• Gluten-Free Food - Like all millets, the barnyard millet is gluten-free. It is anBarnyard millet is cultivated in Uttar Pradesh, Rajasthan, Madhya Pradesh, Gujarat, Karnataka and Tamil Nadu. Barnyard millet is a good source of soluble and insoluble fibers. It is rich in protein, iron, zinc, calcium, magnesium, fat, vitamins, and essential amino acids.Health benefitsIt is an excellent source of dietary fiber with a good amount of both soluble and insoluble fractions.According to a study published in the Journal of Food Science and Technology, the dietary fiber content of barnyard millet was high (12.6 per cent) including soluble (4.2 per cent) and insoluble (8.4 per cent) fibers. The high fiber content helps in preventing constipation, excess gas, bloating and cramping.• Low Glycaemic Index - Due to high fiber content, barnyard millet is slowly digested, making it a low glycaemic index food. It’s glycaemic index is 50.• The type of starch present in barnyard millet is resistance starch, which improves insulin sensitivity, lowers blood glucose levels, reduces appetite, and provides various benefits to aid digestion.• Gluten-Free Food - Like all millets, the barnyard millet is gluten-free. It is an appropriate food for patients who are intolerant to gluten (those with celiac disease) or looking to follow a gluten- free lifestyle that eliminates wheat, barley, and rye-based foods.Themilletbeingeasilyavailable,quicktocook,andgoodtotasteprovestobeanidealwholesomealternativetorice,wheat,andotherlesseasilyavailablemillets..Nutritive value per 100 g.Proso milletProso millet, scientifically known as Panicum miliaceum, is a type of grain grown in various Indian states like Uttarakhand, Uttar Pradesh, Rajasthan, Haryana, Gujarat, Maharashtra, Karnataka, and Tamil Nadu. It is well-suited for regions with low rainfall and has a short growing period, making it an ideal crop for dry areas.Proso millet is a nutritious grain packed with essential macronutrients like carbohydrates, protein, and healthy fats, providing sustained energy. It's rich in dietary fiber. This millet is also a good source of B vitamins and other essential vitamins and minerals such as iron, potassium, phosphorus, zinc, and magnesium. Being naturally gluten-free, it's suitable for those with gluten sensitivity or celiac disease. Additionally, Proso millet has antioxidant properties, supports heart health, manages blood glucose levels with its low glycaemic index, and boosts the immune system, making it a valuable addition to a balanced diet..Health benefits• Nutrient-rich - Proso millet is packed with essential nutrients like proteins, B vitamins, magnesium, phosphorus, and iron making it a wholesome addition to your diet.• High in antioxidants - It contains antioxidants that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases.• Supports digestive health - with its high fiber content, proso millet promotes healthy digestion by aiding regular bowel movements.• Controls blood glucose - its low glycemic index helps regulate blood glucose levels, which is beneficial for managing Diabetes and maintaining steady energy throughout the day.• Promotes heart health - rich in magnesium and fiber, proso millet supports heart health by reducing blood pressure and cholesterol levels, thus lowering the risk of cardiovascular diseases.• Aids in weight management - the combination of fiber and protein in proso millet helps keep you full longer, reducing overall calorie intake and supporting weight management efforts.Nutritive value per 100 g.Little milletLittle millet, also known as Panicum sumatrense, is a minor type of millet cultivated in regions such as Karnataka, Tamil Nadu, Maharashtra, Madhya Pradesh, Uttar Pradesh, and Uttarakhand. This millet variety is notable for its high dietary fiber, antioxidant properties, and significant iron content. It offers numerous health benefits, Additionally, it helps resolve stomach issues and prevents constipation. Adding a small quantity of little millet to rice can enhance its nutritional value. This millet variety cooks faster than other millet due to its tiny grains and can substitute for regular rice in various recipes. Furthermore, little millet is rich in nutraceutical components like phenols, tannins, phytates, and other nutrients..Health benefits• Rich in antioxidants - little millet contains phenolic compounds and antioxidants that help combat oxidative stress, reducing the risk of chronic diseases such as cancer and heart disease.• Heart health - The presence of magnesium and potassium in little millet supports cardiovascular health byregulating blood pressure and preventing hypertension. It also contains fiber that helps lower bad cholesterol levels.• Helps in regulating blood glucose levels- Little millet serves as a flavourful alternative to rice, making it particularly beneficial for those managing Diabetes. Its high fiber content ensures that the carbohydrates are digested and absorbed at a slower pace. This gradual absorption helps maintain stable blood sugar levels, avoiding the sharp spikes and drops that can occur with more rapidly digested carbs. As a result, blood glucose levels remain more consistent, providing a steady and enduring source of energy throughout the day.• Weight management - The high fiber content contributes to a feeling of fullness and satiety, which can help in weight management by reducing overall calorie intake.• Gluten-free - Being naturally gluten-free, little millet is a safe grain option for individuals with celiac disease or gluten intolerance.Nutritivevalueper100g.Kodo milletsKodo millet fall under minor millet category and is cultivated in areas such as Telangana, Andhra Pradesh, Odisha, Maharashtra, Tamil nadu, Uttar Pradesh.Kodo millet is a good source of magnesium and selenium and a source of thiamine, riboflavin, copper and zinc.Health benefits• Kodo millet is easy to digest• It is good grain option in celiac disease and gluten sensitivity.• It has a low glycaemic index. It slows down release of glucose in blood.• It helps benefits for postmenopausal women suffering from metabolic diseases.• It helps in digestive health and weight management.Nutritive values per 100 g.Rutuja Mahajan is a Registered Dietician and a Consulting Nutritionist. Rutuja Ainapure is a Consulting Nutritionist.
