Millet Types You Must Know about Before Including this Healthy Food to Your Diet with Delicious Indian Recipes You Can Make with Them! (2021)

Millets are one of India's oldest crops, so ancient that references of the same can be seen in Yajurveda texts. This little detail indicates that people cultivated millets around 1200 BCE in India. Not just India, they are also grown in East Asia, East Africa, and West Africa. They can grow in demanding climates with little rain and barely any ground fertility, making them the crop of choice for farmers in Asian and African countries. Besides, they also do not need pesticides since pests do not bother with these for some reason.

Coming to nutrients, millets are rich in iron, phosphorus, and calcium. They are also low glycemic, meaning that it takes more time to digest, making them an ideal grain of choice to control diabetes and weight loss.

Millets can be naked grains with barely any husk or husked grains.

Millets without the hard, indigestible husks that are usually found in grains come under these criteria. They do not require much processing and hence easier available than their counterparts. Jowar, Ragi, and Bajra are examples of this kind of grain. Farmers prefer to cultivate these grains than the husked ones due to the ease of use and the time saved during the dehusking process.

Husked millets have a hard shell surrounding them. Their seed coat is indigestible; hence needs to be removed first and then cleaned of any debris. Since it was done exclusively by hand, it wasn't a grain of choice among the farmers and the general public. The green revolution prioritised rice and wheat among the other crops, which also played a part in its downfall.

There are several types of millets in existence. Each one of them has a different taste and texture. They also vary in nutrient level and content.

Millets are very nutritional when compared to rice and hence can be consumed regularly. However, 3-4 times a week should work since overconsumption is related to indigestion, loss of appetite, bloating, etc. If you already suffer from thyroid issues, you might want to reduce millets' usage since they can cause thyroid malfunction. Also, try to include different varieties of millets in your regular diet to reap their benefits.

Pearl millet is rich in iron, phosphorus, protein, magnesium, etc. Due to its healthy composition of carbohydrates and fibre, it is a high energy cereal. It is crucial for a healthy immune system and relaxes your body, which is essential for insomnia. A breakfast with pearl millet gives you enough energy to carry out through the day, especially when it comes to kids.

Foxtail millets are one of the first varieties of millets grown in India. It is packed with nutrients such as protein, minerals, fibre, copper, iron, and phytochemicals. It also helps to keep blood sugar and cholesterol under control. The presence of dietary fibre helps relieve constipation.

Kodo millet resembles rice in many aspects and can be taken as an alternative to rice to reap many of its benefits, including weight loss. The presence of B vitamins, as well as calcium, magnesium, zinc, and potassium, boosts immunity. The lecithin present in the millet helps in strengthening the immune system. Regular intake of this millet helps people suffering from joint and knee pain.

Just like the Kodo millet, it is also rich in B-vitamins, calcium, zinc, iron, and potassium. It is a well-known cure for stomach related troubles. Women with irregular periods also benefit from including little millet in their daily diet. They contain approximately 5.2 grams of fat, including unsaturated fat, which, along with fibre content, makes it ideal for those who are obese and overweight.

Barnyard millet is another nutrient-dense millet rich in fibre, both soluble and insoluble. It also has high amounts of calcium, protein, fat, carbohydrate, phosphorus, etc. It is also low in calories with a low glycemic index. Much like Kodo millet, it can be used as a substitute for rice.

Sorghum is a powerhouse grain and is also a superfood. It contains significant amounts of B-vitamins, iron, protein, copper, potassium, magnesium, antioxidants, etc. policosanols present in Sorghum reduces the cholesterol levels in the body. If consumed regularly, it also helps prevent heart diseases, stroke, heart attack, and cancer.

Finger millet or ragi is the most famous millet in South India. From being consumed by adults as weaning food for babies, ragi has an important place in the common man's diet. This wonder grain also helps to heal ulcers, anaemia, migraines, depression, anxiety, etc.

Rich in proteins, the proso millet is known for its low glycemic index, making it ideal for diabetic patients. Along with complex carbohydrate content, it also has high amounts of antioxidants, potassium, phosphorus, potassium, etc. It also helps prevent the occurrence of osteoporosis. Even with all these benefits, it is yet to enter the mainstream and is currently mostly used as bird feed.

Compared to other millets, Amaranth has a high protein content. It also has calcium, carbohydrates, magnesium, and iron. It helps with greying hair and hair loss. It also lowers cholesterol and thereby reduces the risk of heart diseases.

Buckwheat is the millet to intake if you are diabetic and obese. It improves cardiovascular health and protects against breast cancer, asthma, and gallstones. It also reduces blood pressure when taken regularly. Just to remind you, buckwheat is not wheat and hence gluten-free.

Millets can be consumed in various ways. The simple way is to prepare it as you would with rice. But, you can also make Pongal, pulao, biryani, dosa, idli, and more.

Millet rice is cooked on an open pan, rice cooker, pressure cooker, and even a microwave just like you would with rice. The cooking time and water to millet ratio may vary for the different millet. Here's a table with proportions:

Though consuming millets seems to be a recent trend, in reality, it is not. People from central and south India have had millets as a part of their diet due to it being dense nutritional food.
Are you health conscious? Worried about your blood sugar? If so, millets should be a regular part of your diet. They have plenty of benefits, including weight loss and maintaining blood sugar.

Khichdi is a delightful mix of dal and rice. Make it more healthy by replacing rice with millets. The addition of millets makes it even more delicious.

Millets can also make for a delicious salad. They are healthy, gluten-free, and easily digestible.

You might have heard about wheat rotis but have you had a millet roti before. They are famous throughout central India in the states of Gujarat, Maharashtra, Rajasthan, and Karnataka.

Upma may not be your favourite breakfast, but the little millet upma will be. You can make it nutritious by adding mixed veggies or skip them if that is how you like it.