What are Millets? All You Need To Know

In the realm of nutrition, millets stand as unsung heroes, embodying a rich heritage deeply rooted in India’s culinary history. So, what are millets? They are small-seeded grains that have silently fueled communities for centuries, offering not only sustenance but a plethora of health benefits. In this comprehensive exploration, we delve into the world of millets – understanding their essence, exploring their diverse types, unravelling their nutritional treasures, and discovering how to integrate them into our daily diets seamlessly.

• What are Millets
• History of Millets in India
• What are Different Types of Millets?
• Health Benefits of Millets
• How to Incorporate Millets into Your Daily Diet?

What are Millets?

Millets, often referred to as the “nutri-cereals,” are a group of small-seeded grasses cultivated worldwide for their nutritional value. In the Indian context, millets have been an integral part of traditional diets, gracing the plates of generations. Historically, millets have been cultivated across various regions of India, weaving into the fabric of the country’s diverse culinary tapestry. From the northern plains to the southern peninsular region, each millet variety tells a story of resilience and adaptability.

History of Millets in India

Millets have been an intrinsic part of Indian agriculture for thousands of years, dating back to the Harappan civilization, marking an indelible chapter in the history of millets in India . These grains flourished in varied agro-climatic conditions, providing a reliable source of nutrition. In particular, the southern states of India, such as Karnataka and Tamil Nadu, have a rich heritage of cultivating finger millet, also known as ragi. The robustness of millets in arid and semi-arid regions made them a staple for farmers, contributing to the sustainable agriculture practices that have sustained communities for generations.

What are Different Types of Millets?

From the robust pearl millet thriving in arid terrains to the delicate foxtail millet gracing tables across India, each type of millet carries a unique story. Join us as we explore the various types of millets, discovering their flavours, nutritional profiles, and the regions that have nurtured their growth for generations.

Millets have been categorised into Major millets and minor millets based on area grown and their grain size.

Major Millets

1. Pearl Millet (Bajra): Pearl Millet, also known as bajra, traces its roots back to the vast landscapes of Africa, finding a second home in the diverse terrains of India. Thriving in regions with minimal rainfall, this gluten-free wonder-grain packs a nutritional punch. Brimming with protein, fiber, and essential minerals like iron and magnesium., Bajra stands tall as a resilient and wholesome addition to your plate.
2. Finger Millet (Ragi): Grown in abundance in the southern parts of India, finger millet, fondly called as ragi is a calcium powerhouse, making it an outstanding ally for bone health. But ragi isn’t just about nutrition; its versatility knows no bounds. From comforting porridges to delectable baked goods, ragi proves that nutrition and taste can coexist harmoniously.
3. Guinea Millet (Sorghum/Jowar): Predominantly grown in arid regions, guinea millet is a gluten-free grain rich in antioxidants, supporting immune health. It is good source of protein, fibre, vitamins like thiamine, riboflavin and minerals like potassium and phosphorus.

Minor Millets

1. Kodo Millet: Grown predominantly in the Deccan Plateau, Kodo millet is a rich source of fiber, essential amino acids, B vitamins as well as minerals like iron, magnesium, calcium and zinc . It aids in digestion and supports cardiovascular health. It contains lecithin and is excellent for supporting nervous system. It is known for its cooling properties.
2. Barnyard Millet (Sanwa): Traditionally cultivated in the hilly regions of India, barnyard millet is a gluten-free grain high in iron and phosphorus.
3. Little Millet (Kutki): Cultivated across India, little millet is a storehouse of B vitamins, iron, fiber and antioxidants.
4. Foxtail Millet (Kangni): Say hello to foxtail millet, or Kangni, a globetrotter that originally graced China but has now found its forever home in many Indian kitchens. Beyond its origin story, Kangni brings to the table a delicate flavour profile that has made it a beloved staple. What’s more, this millet isn’t just about taste – it’s a powerhouse of antioxidants, like phenolics and flavonoids supporting immunity and adding a healthy twist to your culinary adventures. It contains minerals like copper and iron.
5. Proso Millet (Barri): Native to Asia, proso millet is known for its rapid growth and short growing season. Packed with significant amount of nutrients like vitamin B complex and E, it supports energy metabolism and promotes skin health.
6. Browntop Millet (Korale): Indigenous to India, browntop millet is valued for its high fiber content and is an excellent choice for those aiming for weight management.
7. Fonio: Although not native to India, fonio is gaining popularity for its exceptional nutritional content, including amino acids and antioxidants.
8. Adlay (Job’s Tears): Originating in Southeast Asia, Adlay, or Job’s tears, is rich in dietary fiber and minerals, contributing to digestive health.

Pseudo Millets

1. Buckwheat Millet (Kuttu): Buckwheat Millet, affectionately known as Kuttu in India takes the spotlight during the Navratri fasting periods. Not only does it bring a unique taste to the table, but it’s also a nutritional powerhouse. Known for its ability to lower blood pressure and its friendly disposition towards diabetes, Kuttu stands out as a champion for cardiovascular health.
2. Amaranth Millet (Rajgira) Amaranth millet, or rajgira is a versatile grain which is an excellent source of protein and dietary fiber. Rajgira is not just a treat for your taste buds but also a boon for your hair health. Moreover, it plays a crucial role in reducing cholesterol levels and minimising the risk of cardiovascular disease. With a generous dose of calcium, vitamins, and various nutrients, rajgira is truly a holistic addition to a well-balanced diet.

Health Benefits of Millets

Beyond their delightful taste and versatility in the kitchen, millets emerge as nutritional powerhouses offering a plethora of health benefits. Millets, deeply ingrained in the fabric of Indian culinary heritage, contribute significantly to overall well-being. Let’s delve into the various health benefits including dietary management of diabetes, hypertension etc of millets, , making them a vital component of a balanced and wholesome diet.

1. Dietary management of Diabetes : For individuals managing diabetes, millets prove to be a valuable ally. These grains have a lower glycemic index, preventing rapid spikes in blood sugar levels. The complex carbohydrates present in millets release glucose slowly, promoting stable blood sugar levels and making them an excellent choice for those with diabetes. However one should always consult health care professionals for guidance.
2. Weight Management: Millets are a boon for those on a weight management journey. Rich in fiber, they impart a feeling of satiety, curbing excessive hunger and promoting weight loss. The complex carbohydrates in millets also contribute to sustained energy levels, supporting an active lifestyle.
3. Digestive Health: Let’s talk about your gut – the unsung hero of your well-being. Millets are like the best friends your digestive system never knew it needed. Their fiber content helps manage constipation promotes smooth bowel movements, and support the growth good gut bacteria. Think of millets as the natural prebiotic that protects your digestive tract.
4. Heart Health : Millets aren’t just grains; they’re like healthy superheroes. Millets contain significant
   amounts of magnesium, known to reduce the effects of heart attacks. The antioxidant nature
   of millets are known to help reduce oxidative stress and the fibre in them helps minimize
   the accumulation of bad cholesterol (LDL) and increase good cholesterol (HDL). Fibre in millets
   also aid in delaying the absorption of cholesterol, dietary fat and glucose, thus contributing to
   heart health.
5. Nutrient-Rich: Millets are a treasure chest of essential nutrients your body craves such as vitamins, minerals, and antioxidants. From iron to calcium, phosphorus to B vitamins, millets stand tall in the nutritional game. Millets ensure you get diverse nutrients in every meal, making them an important part of a well-balanced diet.
6. Bone Health: Certain millets, such as finger millet (ragi), are particularly beneficial for bone health. With a high calcium content, they contribute to the maintenance of strong and healthy bones. This is especially crucial for adults who are at risk of osteoporosis or other bone-related conditions.
7. Rich Source of Protein: Millets are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. They are a sustainable and nutritious source of Protein which is essential for muscle development, repair, and overall body function.
8. Antioxidant Boost: Millets contain antioxidants that play a crucial role in neutralising free radicals, protecting cells from damage, and supporting overall cellular health.

How to Incorporate Millets into Your Daily Diet?

Embracing millets into your daily diet need not be a daunting task. Here are five simple and delightful ways to include these nutritional powerhouses:

1. Millet Rotis: Substitute a portion of your regular wheat flour with millet flour to make rotis or chapatis. This not only enhances the nutritional value but millets also add a delightful nutty flavor. Try ITC’s Aashirvaad Multi-Millet Mix – a powerhouse combination of jowar, bajra, ragi, navane and quinoa. You can simply mix it to your daily atta or batter in a 1:3 ratio and cook as usual.
2. Soaked and Baked Goodies: Soak millets overnight and incorporate them into your baking recipes. Whether it’s muffins, cookies, or bread, the nutritional content that millets add to your favourite treats makes it a must-have. Try this tea cake recipe of Pearl Millet & Amaranth (Bajra & Rajgira) Banana Sweet Tea Bread.
3. Millet Snacks: Roast millets and season them with your favourite spices to create a crunchy and nutritious snack as a guilt free alternative.
4. Millet Porridge: Start your day with a wholesome millet porridge. Add fruits, nuts, and a touch of honey for a delicious and nutritious breakfast. Try this amazing breakfast recipe of Avocado and Passion Fruit Breakfast Bowl with Bajra and Ragi.
5. Millet Salads: The traditional grainscan be replaced/substituted with cooked millets in your salads to obtain the unique texture unique texture a delightful crunch.

As we traverse the culinary landscapes of India, millets emerge as the golden grains of nutrition, embodying centuries of tradition and resilience. ITC, as a proponent of health and nutrition, proudly aligns with the Government of India’s vision for 2023 – the International Year of Millets. Let’s celebrate the rich diversity of millets, understanding the types of millets, their nutritional values, and health benefits. Embrace the goodness of millets, for they are not just grains but guardians of our well-being.