Millets – Types and Health Benefits of Millets

Millets – Types and Health Benefits of Millets

Millets are traditional grains, grown and eaten in in the indian subcontinent for at least the past 5000 years. They are rain-fed, hardy grains which have low requirements of water and fertility when compared to other popular cereals. Millets can be split into two broad categories: Naked grains and Husked grains. “Naked grains” are the three popular millets (Ragi, Jowar and Bajra) which dont have a hard, undigestable husk. These millets dont need to be processed after harvest – they just need to be cleaned and can be used. Because of this reason, they are still popular in our country and are widely cultivated (they are also called major millets because of this reason). “Husked grains” are the other millets, like Foxtail Millet (navane), Little Millet (saame) and Kodo Millet (haarka), which have an undigestable seed coat. This husk needs to be removed before the grain is fit for human consumption. This used to be done by hand in the centuries past and so was rice. However, the mechanization of the processing of these minor millets did not keep pace with rice and other cereals so they soon became unpopular.

Why should I eat millets?
Millets are highly nutritious, rich in fibre and gluten-free, making them easy for the body to absorb. They are rich in a huge spectrum of micronutrients, including calcium, iron, phosphorus, etc. They are slow digesting foods which don’t cause the huge spike in blood sugar which is caused by eating polished rice, therefore, millets help with preventing and controlling diabetes. Click here for the nutrient composition of millets as compared to wheat and rice. Millets should ideally be an integral part of your daily diet. They add variety and balance to your food. They can replace white rice in all your meals. You can start by mixing millets into rice and slowly make one meal a day a Millet meal. Some people have found enormous benefits, especially in controlling weight and diabetes, by switching completely from a rice and wheat diet to a millet based diet.

Difference types of millets: –

Sorghum: –

In India sorghum is known as jowar, cholam, or jonna, in West Africa as Guinea corn, and in China as kaoliang. Sorghum is especially valued in hot and arid regions for its resistance to drought and heat.Sorghum is commonly used as animal feed in the United States, but it more often is consumed by people in other parts of the world. The grain can be an ingredient in snack foods and baking and brewing products, and it sometimes is used as a meat extender.

Ragi or Finger millet: –

The common English name of Ragi is finger millet, owing to the appearance of the head of the grain comprising five spikes and thus, resembling the five fingers attached to the palm of the hand.

Ragi is composed of certain key amino acids, making it a unique plant-based source of high-quality proteins. Ragi, being organically gluten-free, can easily be substituted for wheat, to prepare chapatis, dosas and sweets or mithais, and is often recommended for patients with celiac disease. Finger millet, being a fantastic source of natural calcium, strengthens bones in growing children. It also restores optimum bone density in older people, assisting in alleviating osteoporosis symptoms. Ragi is blessed with the goodness of dietary fibers, with quantities higher than many other cereals such as wheat, barley and oats. finger millet, the grain’s seed coat is rich in polyphenols.

The comprehensive nutritional content in ragi makes it a perfect food for meeting a growing child’s ever-expanding nutrient requirements. A kanji or malt made with ragi flour is often fed to infants and young kids, particularly as a weaning food in the southern states of India.

Proso millet: –

Proso millet, also called as the white millet, hog millet or Kashif millet is widely grown and consumed in India. It is sold as a health food. It has somewhat an egg-shaped fertile floret and its hull is hard and shiny which firmly encloses the seeds when it is shed. It comes in a variety of colours, from brownish black, olive brown, light cream, orange red or even golden colour.

HEALTH BENEFITS OF PROSO MILLET

1. Nervous system – Proso millet is loaded with Lecithin which indirectly stimulates the nervous system and keeps it functioning smoothly.

2. Lowers Bad cholesterol – Proso millet contains Phytic acid which helps increase the good cholesterol (HDL) and lowers the Bad cholesterol (LDL) (Studies by Kyung-Ok PARK, Yoshiaki ITO et al). Also, Proso millet is loaded with magnesium, which is beneficial for a healthy heart.

3. Prevents Pellagra – Pellagra is a skin disorder where the skin becomes dry, scaly and rough. It is caused by the deficiency of Niacin (Vitamin B3). Proso millet contains ample amounts of Niacin which helps prevent Pellagra

4. Celiac disease – Celiac disease is a condition in which the individual is highly resistant and allergic to gluten. Proso millet, being gluten free is a great option for people with gluten sensitive enteropathy or Celiac disease

5. Rich in anti-oxidants – Proso millet is rich in anti-oxidants which helps in removing the free radicals out of the body. Free radicals are responsible for ageing, dullness and wrinkles on the skin. Having a sufficient serving of Proso millet in your daily diet can help delay the process of ageing

6. Diabetes Away! – Daily intake of Proso millet can help reduce the risk of type 2 diabetes. Proso millet contains high amounts of magnesium which helps keep a check on blood glucose levels and regulates healthy insulin levels. In addition to the above-mentioned health benefits, Proso millet serves as a healthy option for bone strengthening, heart and liver health, weight loss and can protect against Gallstones and Cancer too.