The following is a description of different types of millets and the benefits of incorporating them into our daily diet. Millets have exceptionally high nutrition value compared to other cereals low glycaemic index, high fibre content and alkaline nature, making them ideal to combat several lifestyle diseases. Additionally, it is a sustainable crop with the least impact on the soil and environmental footprint.
Pearl Millets: Pearl millets, commonly known as bajra are rich in minerals, proteins, fibre and starch.They contain Vitamin-B and are rich in other minerals such as iron, magnesium, calcium, phosphorus, manganese, potassium, copper, zinc, and chromium. It is the only grain to contain significant levels of chromium. It has the highest folic acid among all the cereals, which makes it the diet of choice for pregnant women and is also an excellent food for the babies from six months of age. It is easily digestible and also has a lot of nutrients. Not just that, it helps cure iron deficiency, controls blood sugar levels and relieves constipation.
Finger Millets: Finger millets, commonly known as ragi, is packed with calcium, good carbs, fibre, ammino acids, iron and Vitamin D. Finger millets are an excellent source of natural calcium which help in strengthening bones for growing children and aging people. Regular consumption of finger millet is good for bone health and keeps diseases such as osteoporosis at bay and could reduce risk of fracture. It also helps in reducing the risk of diabetes, prevent premature ageing and aids in weight loss.
Barnyard Millets: Barnyard millets, commonly called sanwa, are low in calories but power packed with protein. They are an excellent source of fibre and thus, prevent bloating, constipation, cramping and acidity. These have a low glycemic index and are the ideal food for diabetic people. Like the other millets, this one is also rich in iron and thus, helps in preventing anemia.
Little Millets: Little millets, also known as kutki in hindi are nutritious, gluten-free, non-sticky and non-acid-forming grains. They are a good source of various antioxidants and help in promoting health by keeping various diseases at bay. It has also got high fat content. Little millet contains magnesium which can helps improve heart health. Vitamin B3 (niacin) in little millet helps lower cholesterol. Little millet is also a good source of phosphorus which, helps with fat metabolism, body tissue repair and energy production.
Sorghum: Sorghum, fondly known as jowar, is an excellent source of dietary fiber, which greatly improves digestive health. It is high in potassium and low in sodium, thus promoting healthy blood pressure. Benefits of sorghum include – it is gluten-free, great food for diabetics, source of protein, packed with essential minerals, promotes the health of bones, helps you lose weight, preserves the health of digestive system, great source of proteins for vegetarians and vegans, rich in antioxidants, extremely versatile grain, and more sustainable than other grains.
Kodo Millets: Kodo millets, commonly known as kodra in hindi is found to reduce fasting blood glucose level and promotes significant increase in serum insulin level. It is high in fiber and prevents gain in weight. It has a low glycemic index and is easy to digest. It is also rich in antioxidants like polyphenols and dietary fiber. It is a good source of vitamins like Vitamin B6, Niacin, folic acid and minerals such as calcium, iron, magnesium and zinc.
Foxtail Millets: Foxtail millets, also known as kagni or kakum, helps regulate blood pressure, control diabetes, prevents ageing, aids in weight loss, detoxification and lowers bad cholesterol. It has a high amount of calcium present in it which makes you stronger.
