Introducing Millets In Our Family Diet

Introducing millets in our family diet Millets are traditional grains, grown and eaten in the Indian sub-continent for at least the past 5000 years. These are small-seeded cereal crops widely grown for fodder and human food. Let us know about the types of millets grown and eaten in India and nutritional value that will continue you to stock them.

• Sorghum millets (Jowar)

• Pearl millets (Bajra)

• Finger millets (Ragi)

• Little millet (Kutki in Hindi, Sama in Telugu)

• Foxtail millet

• Barnyard millet

• Kodo millet

• Proso millet 

Health Benefits of Millets

Millets promote digestion, rich in fibre, millets make for a healthy cereal, which can help in digestion and can relieve bowel issues. It helps in gastrointestinal problems and can ease in other diseases related to the liver and kidney. It can also help in reducing the risk of colon cancer.

Over the past few years, there has been a healthy food revolution. Especially, with the increasing health consciousness among people. There has been a rise in the demand for nutrient-rich cereals. Even a week starting September 1 is celebrated as the National Nutrition Week in India. Following are the benefits millets offer:

• Good for coronary diseases enriched with the goodness of magnesium which can effectively reduce blood pressure and risk of stroke and heart attacks.
• Millets can manage sugar levels.
• Are a rich source of magnesium which helps in stimulating the level of insulin and maintaining a healthy balance of sugar level in the body.
• Millets promote digestion.
• Rich in fibre, millets make for a healthy cereal, which can help in digestion and can relieve bowel issues.
• Helps in detoxification.

Loaded with components such as curcumin, ellagic acid, Quercetin and catechins which help in removing foreign agents and free radicals and naturally detoxify the blood.

Nutritional Qualities of Different Millet Variants

• Sorghum Millet (Jowar): Jowar is mainly used as a grain to make flatbreads/rotis.

• Finger Millet (Ragi): Ragi is used as a healthy substitute for rice and wheat. Ragi is undoubtedly a powerhouse of nutrition. Loaded with protein and amino acid, this gluten-free millet is good for brain development in growing kids.

• Foxtail Millet: Foxtail millet has healthy blood sugar balancing carbohydrates and helps in strengthening immunity.

• Pearl Millet (Bajra): This millet is packed with the goodness of iron, protein, fibre and minerals such as calcium and magnesium.

• Barnyard Millet: It has high fibre content and can help in losing weight. It is a rich source of calcium and phosphorus, helps in bone building and fighting bone diseases.

• Proso Millet: Helps in balancing blood sugar levels. Little millet Packed with the goodness of B-vitamin, minerals like calcium, iron, zinc and potassium, helps in weight loss, high fibre content and can make a healthy replacement for rice.

Interesting millet recipes in small quantities can be prepared with some or little variations in the ingredients. Ragi idlis, ragi muffins, Jowar-banana halwa, barnyard idlis, little millet upma with vegetables.