All About Millets (Types Of Millets, Millet Nutrition, Millet Benefits)
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The health benefits of millets include from its capacity to improve heart health, digestive system, boost the immune system with antioxidants for increasing energy levels to skin elasticity, sleep-related issues, and many more. But, the only problem is to know not how to cook these millets tasty. Once the recipes are known, millets can become the favorite foods. Not just for the taste, but with all the millet benefits and millet nutrition you can’t resist millets in your diet. You’ll be able to see the differences you want in just less than a month.
My Experience On Millet Diet:
In my case, it helped me with losing weight. However, I couldn’t continue because of the taste. I got bored with the millets within a month in spite of numerous millet benefits.
Then I started searching for millet recipes that can be interesting, found on the internet, and some from my grandmother. She lived for 99, in full health.
You can check out some delicious millet recipes in my following posts and also while you read this post. But first, check out the millet benefits.
What Are Millets?
Millets are small-grained, annual warm-weather cereals associated with the grass family. It is a superfood one should not ignore. There are numerous health benefits of millets.
They are highly tolerant of drought and other extreme weather conditions and thus viewed as climate change compliant crops. Basically, these are the traditional staple food of the dryland regions of the world and contribute to 10 percent of India’s foodgrain basket.
Why Millets?
Nutritional reasons: Millets are free of gluten unlike rice and wheat; they have a low glycemic index.
Environmental reasons: Millets can grow in drylands and land with poor soil quality, require only 1/5th to 1/10th the water than rice and wheat require.
Nevertheless, the benefits of millets surpass a handful of millets side effects, consuming millets on a daily basis but in limited quantities is a great source of nutrition.
Millets Types And Benefits:
Let’s get into millet types and benefits of eating millets in detail. Read on to see how many different ways the millets are better than rice and wheat and can help us improve our health.
Types Of Millets:
Firstly, the types of millets, the range of variety they are available in, with many benefits each millet type can help us with. Here are the types of millets available in India with names in different languages, nutrition, and health benefits.
1. Finger Millet:
Kelveragu in Tamil/Mandua in Hindi / Ragulu in Telugu / Ragi in Kannada: Finger millets are Rich in Calcium, Phosphorus, Protein, and Iron. Here are some ragi flour recipes.
This millet variant, a healthier cereal substitute, gluten-free and rich in protein and amino acids. Finger millet is supposed to aid brain development in growing children.
2. Pearl Millet:
Kambu in Tamil / Bajra in Hindi / Gantilu in Telugu / Saiie in Kannada: Rich in Protein, Minerals, Fiber, calcium, and unsaturated fats.
It contains minerals such as calcium and magnesium, protein, fiber, and iron. Practicing daily consumption of pearl millet can be very beneficial for your health, such as helping you fight against Type II Diabetes. Check out these pearl millet recipes.
3. Jowar / Sorghum:
Cholam in Tamil / Jowar in Hindi / Jonna in Telugu / Jola in Kannada: Rich in potassium and phosphorus, antioxidants with a fairly high protein level, and also has a good amount of calcium and with small amounts of iron and sodium.
4. Kodo Millet:
Varagu in Tamil / Kodra in Hindi / Arikelu in Telugu / Harka in Kannada: Rich in Minerals and Fiber.
5. Proso Millet:
Panivaragu in Tamil/ Barri in Hindi /Varigulu in Telugu /Baragu in Kannada: Rich in Protein, minerals, and trace elements like iron, zinc, copper, Manganese and soluble fibers. It helps to lower both glucose and cholesterol and hence maintain overall health.
6. Little Millet:
Samai in Tamil / Kutki in Hindi/Sama in Telugu/Same in Kannada: Rich in Protein, Fiber, Amino Acid, Iron, and minerals. Here are some simple little millet recipes.
Little millet is also a great millet option for those looking to lose weight. You can eat it as a rice replacement. It is high in fiber and filled with numerous minerals such as potassium, zinc, iron, and calcium. It is also packed with the health benefits of vitamin B and works as an antioxidant for your body, once consumed.
7. Barnyard Millet:
Kuthiraivaali in Tamil / Jhangora in Hindi / Odalu in Telugu / Oodalu in Kannada: Rich in Calcium, Phosphorus, Fiber, and Iron. Check out the barnyard millet benefits with recipes.
8. Foxtail Millet:
Thinai in Tamil / Kangni in Hindi / Korra in Telugu / Navane in Kannada: Rich in Protein, Mineral, Fiber, Vitamin B, Phosphorus, and calcium.
Foxtail millet contains blood-sugar balancing healthy carbohydrates. It has iron and calcium content that also helps strengthen immunity. It helps regulate your blood cholesterol and increases HDL cholesterol levels in your body.
Millet Nutrition:
Millets can be called miracle grains, for their nutrition, which is a good source of energy, protein, vitamins, and minerals, including trace elements.
The millet grain contains about 65 % of carbohydrates, a high proportion of which is in the form of non-starchy polysaccharides and dietary fiber.
They are also rich in essential vitamins like thiamine, riboflavin, folic acid, pantothenic acid, and niacin.
Rice Vs Millets Nutritional Value Chart:
The following millets nutrition chart will give millet nutrition comparision values in grams to rice and wheat.
Millets Vs Rice | Are Millets Better Than Rice And Wheat:
Millets are better than rice and wheat in various aspects.
- They are highly tolerant of drought and other extreme weather conditions and thus viewed as climate change compliant crops.
- These Nutri-cereals which are highly wholesome are known to have high nutrient content compared to rice and wheat.
- Millets are miles ahead of rice and wheat in terms of their mineral and fatty acid content. They contain phytochemicals including lignans, phenolic acids, phytic acid, plant sterols, saponins, etc.
Every single millet is a storehouse of dozens of nutrients in large quantities and is extraordinarily superior to rice and wheat, and they include major and minor nutrients needed by the human body hence can help withstand malnutrition.
There are many benefits of eating millets, for example, Samai millet is the best replacement for white polished rice for diabetics. It is good for digestion, cures stomach related problems, impotence, and increases sperm count.
What Are the Health Benefits of Millet?
1. May help control blood sugar levels – Millets For Diabetes:
Millets are low in glycemic index, slow down the digestion process, and keeps the blood sugar level constant. They increase insulin sensitivity for people who have diabetes and also help to control blood sugar levels.
The best millets for diabetes are Finger millet, which helps to cure Diabetics. Also, Kodo millet helps control diabetics and arthritics. And, barnyard millet control diabetics, improve body metabolism, works as an antioxidant. Here are a few Kodo millet recipes.
2. Coronary Artery Disorder:
It decreases triglycerides levels in the body and also weakens the blood to prevent blood platelet clumping, thereby reducing the risk of stroke and coronary artery disorder.
3. High Blood Pressure:
Magnesium in millets relaxes the muscles that line the inside of the arterial wall, which helps to reduce blood pressure.
It reduces the frequency of migraines and severity of asthma, and also it forms great food for women suffering from unbearable period pain and cramps during the menstrual cycle
Foxtail millet helps improve heart health. It helps strengthen the immune system (body resistance) and improves stamina. Check out foxtail millet recipes.
4. Constipation | Digestive Health:
Millets are high in fiber content. This natural fiber made of many indigestible fractions present in millets slowly ferment in the colon and promote normal laxation thus preventing constipation, diverticulitis, and diverticulosis.
5. Millets For Weight Loss | Does Millet Help In Weight Loss?
Millets do help in weight loss, the tryptophan, an amino acid present in millets lowers appetite, and remains beneficial in controlling weight. Millet is good for weight loss as it not only helps in digestion but also keeps the stomach full for a more extended period. Further, the high fiber satisfies hunger quickly preventing overeating. This is the benefit of millets vs rice for weight loss. Check out the benefits of millets for weight loss, an introduction to millet diet plan for weight loss.
The best millets for weight loss are jowar which helps to maintain heart health, body weight, and arthritis. Kodo millet is highly effective to reduce weight or achieve weight loss. Check out the basic jowar millet recipes and not to forget jowar roti, here’s how to make jowar roti perfectly with tips.
6. Celiac Disease:
This disease harms the lining of the small intestine. The damage prevents the lining from absorbing some vital nutrients (malabsorption), consuming foods having gluten triggers the condition. Because millets are gluten-free, it is an excellent option for people having a gluten allergy.
7. Rich In Antioxidants:
Millets are no less than fruits and vegetables in their antioxidant activity. The high amount of antioxidants in millets fights free radicals present in the body, which slows down the aging process.
8. Muscle Degradation:
Millets are high protein and contain lysine, an amino acid that slows down muscle degradation and helps to build lean muscles.
9. Millet Benefits For Skin:
Amino acid L-lysine and L-proline in millets helps to form collagen in the body, a substance that gives structure to skin tissue. Thus, eating millets fortifies the collagen level to improve skin’s elasticity making it less prone to wrinkles.
Kodo millet helps overcome skin disorders, improves skin & muscle tone, improves menstrual cycles.
10. Sleeping Aid:
Tryptophan in millets raises the serotonin level in the body, helps to reduce stress.
A cup of millets porridge in milk every night can help to get sound and peaceful sleep.
11. Aids In Breast Milk Production:
Ragi is a galactagogue and aid in stimulating milk secretion in lactating women.
12. Colon Cancer:
The combination of fibers and phytonutrients in millets reduces the risk of developing colon cancer. Lignin, a phytonutrient in millet which converts into mammalian lignin by the healthy gut microflora, protects from breast cancer.
Other health benefits of millets include:
- Millet is alkaline, easy to digest.
- These act like a prebiotic feed to the microflora in your inner ecosystem.
- Finger millet and barnyard millet are good for jaundice. Here are some ragi recipes.
- Foxtail millet cures typhoid and pneumonia. It is an effective typhoid diet and good typhoid food to eat.
- The serotonin in millet helps calm your moods.
- High in protein, good for vegetarians.
- Finger millet has maximum antioxidants.
- Gluten-free and non-allergic.
- The low glycemic index produces low blood sugar levels.
Take Away:
These grains are high in fiber and contain natural anti-nutritional factors such as tannins and phytates, which binds to the minerals contained within the gut and pass through the gut unabsorbed into the bloodstream. So, add millets to your diet and for maximum benefits of millets, soak or sprout them before consuming.
Because, soaking and/ or sprouting releases inhibitory factors and increases bioavailability, make the grain more digestible, and reduces cooking time avoiding any millets side effects.
What are the health benefits of millet?
Millet is rich in dietary fiber, both soluble and insoluble. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer.
Why is millet bad for you?
“Millets are advised in moderate amounts because excessive consumption can lead to adverse effects as the cereals contain substances that interfere with the functioning of the thyroid gland. Millets can cause delayed digestion due to their slow digestibility as they are high in fibre.
Is millet better than rice?
Millet is a healthier version because it is rich in protein and fibre, which is much more as compared to rice. A healthy lifestyle is possible if you could opt for unpolished millets. This is because the unprocessed ones are packed with the goodness of minerals and vitamins.
Is millet better than oats?
Oats have more fibre than Barnyard millet and are richer in phosphorus and Thiamine than any of the millets. … Millets trump over oats in case of Calcium content (Ragi has close to 5.5 times calcium than Oats), and Pearl Millet (Bajra) has more than 3 times Iron content than Oats.
Does millet make you gain weight?
Millet is also an excellent food option for diabetic people because it is low in calories. As they are packed with nutrients, it can keep you full for a longer time and this prevents you from overeating. Little millet is an excellent replacement for rice and is the best millet for weight loss.
Can Millet be eaten raw?
Uncooked That millet can be eaten uncooked is one of its charms. When added to cookies, bread or quickbreads, it adds a satisfying crunch.
Which is healthier millet or sorghum?
Nutrient Profile Millet and sorghum have similar nutrient profiles, but millet is slightly higher in calories than sorghum.
Is millet good for weight loss?
Millets help you lose weight since they are low in calories and gluten-free. They’re high in complex carbohydrates and can help health-conscious people reach their fitness goals easily. Millets also help to lower your cholesterol levels and keep your weight in check.
How many times we can eat millets in a day?
Millets like Ragi and Jowar can be consumed daily once in a meal or snacks. On average, an adult should include 30 – 40 grams of grains per day.
Which is better brown rice or millets?
This study showed that brown rice contained the highest content of carbohydrates, while millet had the highest in protein and fat content. … Iron content of millet contributed more than 90% to RDA per 100 g. Locally produced brown rice is rich in zinc and carbohydrates compared to millet and maize.
Can you soak millet overnight?
Soaking the millets overnight ensures that you break down the phytic acid in them. Phytic acid impairs the absorption of the good guys — minerals like iron, zinc and calcium and makes the digesting millets much easier on your tummy. So don’t forget to soak millets overnight.
Which is better quinoa or millet?
Despite millet’s generous protein content, quinoa offers even more and with all nine essential amino acids. So if you’ve been on team millet for a while and enjoy its taste and texture more–although there is no reason to fret–switch it up sometimes and your body might respond even better to quinoa!
Is millet a carb or protein?
Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function. Millet is a starchy, protein-rich grain. It provides plenty of phosphorus and magnesium — and finger millet packs more calcium than any other cereal.
What is better millet or wheat?
Millets contain much higher amounts of fiber and essential minerals than wheat, rice and other cereal grains. … They also contain good quality protein with a high content of essential amino acids.
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