HEALTH BENEFITS OF MILLETS

EVERYTHING YOU NEED TO KNOW!

HEALTHFITNESS

6/27/202319 min read

HEALTH BENEFITS OF MILLETS

Millets are getting increasingly popular because of their health benefits. Here in this article we shall learn about various millets, their health benefits and some amazingly easy recipes!

WHAT ARE MILLETS?

Millets are a group of small-seeded grasses that are cultivated as food crops. These grains are highly nutritious and are known for their high fiber content, complex carbohydrates, and low glycemic index. They are rich in essential vitamins and minerals such as iron, magnesium, and phosphorus. Millets come in different varieties including sorghum, pearl millet, finger millet, foxtail millet, proso millet, and barnyard millet. They have been an important food source for millions of people around the world, especially in Asia and Africa, where they are commonly used for making flatbreads, porridges, and other dishes. Millets are also gluten-free, making them an ideal food for people with gluten intolerance or celiac disease.

DIFFERENT TYPES OF MILLETS

There are several types of millets. Some of the commonly known ones are:

1. Pearl Millet (Bajra or Kambu)

Pearl Millet, also known as Bajra or Kambu, is a type of millet. It is primarily grown in India and Africa, but it is also cultivated in other parts of the world. Pearl millet has high nutritional content, rich in protein, fiber, vitamins, and minerals. It is gluten-free and has a low glycemic index, making it a good food option for people with gluten intolerance and diabetes. Pearl millet is commonly used to make roti, porridge, and snacks. It is also used to make traditional alcoholic beverages, such as beer and liquor.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of pearl millet per 100 grams:

Calories: 378

Protein: 11.02 grams

Total fat: 5.61 grams

Saturated fat: 1.17 grams

Monounsaturated fat: 2.11 grams

Polyunsaturated fat: 1.38 grams

Carbs: 67.66 grams

Fiber: 8.5 grams

Sugar: 0.38 grams

Calcium: 42 milligrams

Iron: 3.56 milligrams

Magnesium: 114 milligrams

Phosphorus: 285 milligrams

Potassium: 355 milligrams

Sodium: 17 milligrams

Zinc: 1.84 milligrams

Copper: 0.73 milligrams

Manganese: 1.67 milligrams

Selenium: 5.1 micrograms

Thiamine (B1): 0.38 milligrams

Riboflavin (B2): 0.28 milligrams

Niacin (B3): 1.76 milligrams

Pantothenic acid (B5): 0.84 milligrams

Vitamin B6: 0.38 milligrams

Folate (B9): 44 micrograms

Vitamin E: 2.74 milligrams

Vitamin K: 0.001 milligrams

2. Finger Millet (Ragi or Nachni)

Finger Millet, also known as Ragi, is a type of millet that is widely grown in India and Africa. It has a reddish-brown appearance and is rich in protein, fiber, calcium, iron, and other minerals. Finger Millet is a gluten-free and low glycemic index food, making it ideal for people with diabetes and celiac disease. It is a staple food in many parts of India, where it is used to make roti, dosa, porridge, and other dishes. Finger Millet is also used to make baby food and malted beverages. It is believed to have numerous health benefits, such as improving digestion and promoting bone health.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of finger millet per 100 grams:

Calories: 328

Protein: 7.5 grams

Total fat: 1.3 grams

Saturated fat: 0.3 grams

Monounsaturated fat: 0.3 grams

Polyunsaturated fat: 0.6 grams

Carbs: 72 grams

Fiber: 3.6 grams

Sugar: 1.4 grams

Calcium: 186 milligrams

Iron: 3.9 milligrams

Magnesium: 137 milligrams

Phosphorus: 283 milligrams

Potassium: 408 milligrams

Sodium: 11 milligrams

Zinc: 2.7 milligrams

Copper: 0.4 milligrams

Manganese: 1.1 milligrams

Selenium: 2.5 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.2 milligrams

Niacin (B3): 1.1 milligrams

Pantothenic acid (B5): 0.3 milligrams

Vitamin B6: 0.4 milligrams

Folate (B9): 42 micrograms

Vitamin E: 1 milligrams

Vitamin K: 0.9 micrograms

Finger millet is an excellent source of calcium, iron, and other minerals, especially compared to other cereal grains. It's also high in fiber and has a low glycemic index, making it a great choice for people with diabetes or anyone who wants to manage their blood sugar levels. Additionally, finger millet is gluten-free and suitable for people with celiac disease or gluten intolerance. The high content of essential amino acids, particularly methionine, makes it a great addition to vegetarian and vegan diets. Finger millet is also known to have anti-diabetic, anti-inflammatory, and antioxidant properties.

3. Foxtail Millet (Thinai or Korra)

Foxtail Millet is a type of millet that is widely grown in Asia, including India, China, and South-East Asian countries. It is also known as Italian Millet or German Millet. This millet got its name due to the shape of its seedhead. The cluster of seeds on the head resembles a fox's tail, hence the name. Foxtail Millet is a gluten-free and nutritious grain that is rich in fiber, protein, and various minerals such as iron, potassium, phosphorus, and magnesium. It is low in fat and has a low glycemic index, which makes it beneficial for people with diabetes. Foxtail Millet is used in a variety of dishes, such as porridge, khichdi, dosa, and upma. It is a popular ingredient in many traditional recipes in India, and it has many health benefits, such as aiding in digestion, reducing cholesterol levels, and boosting immunity.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of foxtail millet per 100 grams:

Calories: 351

Carbohydrates: 60 grams

Protein: 11 grams

Fat: 4 grams

Fiber: 8 grams

Sugar: 0 grams

Calcium: 31 milligrams

Iron: 2.8 milligrams

Magnesium: 137 milligrams

Phosphorus: 330 milligrams

Potassium: 200 milligrams

Sodium: 5 milligrams

Zinc: 1.9 milligrams

Copper: 0.3 milligrams

Manganese: 2.9 milligrams

Selenium: 8 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 2.7 milligrams

Pantothenic acid (B5): 0.4 milligrams

Vitamin B6: 0.3 milligrams

Folate (B9): 24 micrograms

Vitamin E: 0.6 milligrams

Vitamin K: 25.8 micrograms

Foxtail millet is a good source of protein, fiber, and several minerals, including magnesium, phosphorus, and manganese. It's also rich in antioxidants, which can help protect the body from harmful free radicals. The high fiber content of foxtail millet makes it a good choice for people with digestive issues or anyone who wants to support their digestive health. Additionally, it has a low glycemic index, making it a suitable food for people with diabetes or anyone who wants to manage their blood sugar levels. Foxtail millet is also a gluten-free grain, making it a good option for people with celiac disease or gluten intolerance.

4. Little Millet (Saamai or Kutki)

Little Millet, also known as Kutki or Shavan in India, is a type of millet that's commonly grown in India, Nepal, and parts of Africa. It is a small-grained, gluten-free cereal that is packed with nutrition. Little Millet is rich in dietary fiber, protein, calcium, iron, zinc, and various vitamins like B-complex vitamins. It is also a good source of antioxidants that help fight against free radicals and prevent chronic diseases. Little Millet is used in a variety of dishes like porridge, upma, dosa, and roti. It is also used as a substitute for rice in many traditional recipes. Little Millet is known for its health benefits, such as improving digestion, aiding weight loss, and reducing the risk of heart disease. It is an excellent food for people who are gluten-intolerant or have celiac disease.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of little millet per 100 grams:

Calories: 378

Carbohydrates: 67 grams

Protein: 11 grams

Fat: 4 grams

Fiber: 7.6 grams

Sugar: 0 grams

Calcium: 17 milligrams

Iron: 9 milligrams

Magnesium: 76 milligrams

Phosphorus: 287 milligrams

Potassium: 200 milligrams

Sodium: 5 milligrams

Zinc: 2 milligrams

Copper: 0.6 milligrams

Manganese: 1.6 milligrams

Selenium: 4.2 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 2.4 milligrams

Pantothenic acid (B5): 0.4 milligrams

Vitamin B6: 0.3 milligrams

Folate (B9): 39 micrograms

Vitamin E: 0.2 milligrams

Vitamin K: 0.2 micrograms

Little millet is a good source of fiber, protein, and several minerals, including iron, magnesium, and manganese. It's also rich in antioxidants and essential amino acids, which are important for overall health and wellbeing. The high fiber content of little millet makes it a good choice for people with digestive issues or anyone who wants to support their digestive health. Additionally, it has a low glycemic index, making it a suitable food for people with diabetes or anyone who wants to manage their blood sugar levels. Little millet is also a gluten-free grain, making it a good option for people with celiac disease or gluten intolerance.

5. Kodo Millet (Varagu or Kodra)

Kodo Millet, also known as Varagu in Tamil Nadu, Arikelu in Andhra Pradesh, and Kodra in Hindi, is a type of millet that is grown in India, Nepal, and parts of Africa. It is a gluten-free, nutty-flavored cereal grain that is nutrient-dense and is becoming increasingly popular as a substitute for rice. Kodo Millet is rich in dietary fiber, protein, calcium, iron, and other essential minerals. It is also a good source of antioxidants that help fight against free radicals and prevent chronic diseases. Kodo Millet is used in a variety of dishes like porridge, upma, dosa, and biryani. It is also used as a substitute for rice in many traditional recipes. Kodo Millet is known for its health benefits, including aiding digestion, promoting weight loss, and reducing the risk of heart disease. It is an excellent food for people who are gluten-intolerant or have celiac disease.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of kodo millet per 100 grams:

Calories: 329

Carbohydrates: 67 grams

Protein: 8.3 grams

Fat: 1.4 grams

Fiber: 9 grams

Sugar: 0 grams

Calcium: 27 milligrams

Iron: 1.5 milligrams

Magnesium: 37 milligrams

Phosphorus: 244 milligrams

Potassium: 195 milligrams

Sodium: 5 milligrams

Zinc: 0.6 milligrams

Copper: 0.3 milligrams

Manganese: 0.9 milligrams

Selenium: 10 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.2 milligrams

Niacin (B3): 2.8 milligrams

Pantothenic acid (B5): 0.3 milligrams

Vitamin B6: 0.2 milligrams

Folate (B9): 22 micrograms

Vitamin E: 0.8 milligrams

Vitamin K: 1.9 micrograms

Kodo millet is an excellent source of fiber and is known to aid in digestion and reduce the risk of developing certain diseases such as heart diseases, constipation, and diabetes. It is also rich in minerals, including phosphorus, potassium, and magnesium, which are essential for healthy bones and teeth. Kodo millet is also a good source of vitamin B complex, which is necessary for maintaining healthy skin, nerves, digestive system, and cell production. It has a low glycemic index, making it suitable for people with diabetes or anyone who wants to maintain healthy blood sugar levels. Kodo millet is gluten-free and can be an excellent substitute for wheat or rice for people with celiac disease or gluten intolerance.

6. Barnyard Millet (Kuthiravali or Jhangora)

Barnyard Millet, also known as Samvat ke Chawal or Bhagar in Hindi, Odalu in Telugu, and Kuthiraivali in Tamil, is a nutritious small-seeded grass that is grown in India, China, and Japan. It is gluten-free, easy to digest, and has a low glycemic index, making it a great alternative to rice and wheat. Barnyard Millet is rich in dietary fiber, protein, calcium, iron, and other essential nutrients, making it an excellent food for people with dietary restrictions and those looking for a healthy alternative to processed cereals. The millet is used in a variety of dishes in Indian cuisine, such as porridge, khichdi, upma, and idli, and is also used to make flour for baking bread and cookies. Barnyard Millet is known for its health benefits, including improving digestion, reducing the risk of heart disease, and regulating blood sugar levels. It is an excellent food for people who are gluten-intolerant or have celiac disease.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of barnyard millet per 100 grams:

Calories: 316

Carbohydrates: 66 grams

Protein: 8.6 grams

Fat: 2.8 grams

Fiber: 3.5 grams

Sugar: 0 grams

Calcium: 11 milligrams

Iron: 5.2 milligrams

Magnesium: 123 milligrams

Phosphorus: 290 milligrams

Potassium: 195 milligrams

Sodium: 9 milligrams

Zinc: 1.7 milligrams

Copper: 0.2 milligrams

Manganese: 1.6 milligrams

Selenium: 16.3 micrograms

Thiamine (B1): 0.3 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 5.2 milligrams

Pantothenic acid (B5): 1.1 milligrams

Vitamin B6: 0.3 milligrams

Folate (B9): 26 micrograms

Vitamin E: 0.4 milligrams

Vitamin K: 0.6 micrograms

Barnyard millet is a gluten-free grain and an excellent source of dietary fiber, making it suitable for people with celiac disease or gluten intolerance. It is also a rich source of protein and essential minerals such as iron, magnesium, and phosphorus, which are important for maintaining strong bones and teeth, healthy muscles, and optimal body functions. Barnyard millet is a low glycemic index food, meaning it does not spike blood sugar levels quickly and can help regulate insulin levels in the body, making it suitable for people with diabetes or those who want to maintain healthy blood sugar levels. It is also rich in antioxidants, which can help protect the body against cellular damage and reduce the risk of developing chronic diseases such as cancer and heart diseases.

7. Proso Millet (Pani Varagu or Barri)

Proso Millet, also known as white millet, is a warm-season grass that is grown in many parts of the world, including South Asia, Africa, Europe, and North America. It is a relatively small-seeded grass that is used primarily for food, feed, and fuel.

Proso Millet is gluten-free, low in fat, and high in fiber and protein, making it an excellent alternative to wheat, rice, and corn. It is an excellent source of essential nutrients, including magnesium, potassium, iron, and phosphorus.

In India, Proso Millet is commonly used to prepare a variety of dishes, including porridge, bread, and dosa. In other parts of the world, it is used as animal feed, bedding, or fuel. Because Proso Millet is drought-resistant, it is a popular crop in arid regions and can be grown in a variety of soil types. It is a nutritious and sustainable crop that can help combat food insecurity and malnutrition in many parts of the world.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of proso millet per 100 grams:

Calories: 378

Carbohydrates: 73.6 grams

Protein: 11 grams

Fat: 4.2 grams

Fiber: 4 grams

Sugar: 0 grams

Calcium: 8 milligrams

Iron: 3 milligrams

Magnesium: 114 milligrams

Phosphorus: 285 milligrams

Potassium: 195 milligrams

Sodium: 5 milligrams

Zinc: 1.7 milligrams

Copper: 0.3 milligrams

Manganese: 1.6 milligrams

Selenium: 8.2 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.2 milligrams

Niacin (B3): 3.4 milligrams

Pantothenic acid (B5): 0.3 milligrams

Vitamin B6: 0.1 milligrams

Folate (B9): 85 micrograms

Vitamin E: 0.2 milligrams

Vitamin K: 0.3 micrograms

Proso millet is a gluten-free grain and an excellent source of dietary fiber, making it suitable for people with celiac disease or gluten intolerance. It is also a rich source of protein and essential minerals such as magnesium, phosphorus, and potassium, which are important for maintaining strong bones and teeth, healthy muscles, and optimal body functions. Proso millet is a low glycemic index food, meaning it does not spike blood sugar levels quickly and can help regulate insulin levels in the body, making it suitable for people with diabetes or those who want to maintain healthy blood sugar levels. It is also rich in antioxidants, which can help protect the body against cellular damage and reduce the risk of developing chronic diseases such as cancer and heart diseases.

8. Sorghum Millet (Jowar or Cholam)

Sorghum Millet, also known as Great Millet or Jowar, is a staple food crop in many parts of Africa and Asia. It is a warm-season grass that is drought-resistant, making it a valuable crop in regions with limited water availability.

Sorghum Millet is a gluten-free grain that is high in dietary fiber, protein, and minerals such as iron, potassium, and magnesium. It is a versatile crop that can be used to make a variety of food products, such as porridge, flour, bread, and alcoholic beverages like beer and traditional African drinks like "pito."

Because Sorghum Millet can grow in dry and marginal soils, it is an important crop for smallholder farmers in many parts of the world who face challenges in accessing irrigation water and fertilizers. In addition to its nutritional value, Sorghum Millet serves as a source of animal feed and fuel for cooking and heating in some regions. Overall, Sorghum Millet is a nutritious and important crop for many communities around the world.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of sorghum millet per 100 grams:

Calories: 329

Carbohydrates: 72 grams

Protein: 10.6 grams

Fat: 3.3 grams

Fiber: 6.3 grams

Sugar: 0 grams

Calcium: 28 milligrams

Iron: 3.36 milligrams

Magnesium: 165 milligrams

Phosphorus: 284 milligrams

Potassium: 350 milligrams

Sodium: 5 milligrams

Zinc: 1.39 milligrams

Copper: 0.39 milligrams

Manganese: 1.54 milligrams

Selenium: 14.1 micrograms

Thiamine (B1): 0.4 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 2.9 milligrams

Pantothenic acid (B5): 0.7 milligrams

Vitamin B6: 0.2 milligrams

Folate (B9): 24 micrograms

Vitamin E: 0.6 milligrams

Vitamin K: 0.4 micrograms

Sorghum millet is a rich source of essential nutrients, especially protein, dietary fiber, iron, phosphorus, magnesium, and potassium, which are important for maintaining healthy bones, muscles, and the digestive system. This grain is suitable for people following a gluten-free diet as it is naturally gluten-free. Sorghum millet, with its low glycemic index, can help maintain steady blood sugar levels and reduce the risk of developing diabetes. It is also rich in antioxidants and anti-inflammatory compounds, which can help minimize the risk of chronic diseases such as cancer and heart disease. Sorghum millet can be used to make a variety of dishes, including porridge, bread, and gluten-free flour blends for baking.

9. Browntop Millet (Korale or Andu Korale)

Brown Top Millet is a type of millet that is widely grown and consumed in India, Africa, and other parts of the world. It has a unique nutty flavor and a chewy texture, and is often used in porridges, bread, and other baked goods.

Brown Top Millet is highly nutritious and especially rich in dietary fiber, protein, B vitamins, and minerals such as iron, magnesium, and phosphorus. It is also a gluten-free grain, making it a good alternative for people with celiac disease or gluten intolerance.

One of the advantages of Brown Top Millet is that it is a hardy crop that can withstand drought and extreme temperatures, making it a valuable option for farmers in arid and semi-arid regions. It is also a relatively short-season crop, taking only a few months to mature and harvest, which makes it a good companion crop for other food crops.

Overall, Brown Top Millet is a nutritious and versatile staple food crop that plays a significant role in food security and livelihoods in many parts of the world.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of browntop millet per 100 grams:

Calories: 378

Carbohydrates: 73 grams

Protein: 11 grams

Fat: 4 grams

Fiber: 8 grams

Sugar: 0 grams

Calcium: 4 milligrams

Iron: 5 milligrams

Magnesium: 114 milligrams

Phosphorus: 290 milligrams

Potassium: 195 milligrams

Sodium: 3 milligrams

Zinc: 2 milligrams

Copper: 0.7 milligrams

Manganese: 3 milligrams

Selenium: 13.5 micrograms

Thiamine (B1): 0.3 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 2.8 milligrams

Pantothenic acid (B5): 0.5 milligrams

Vitamin B6: 0.3 milligrams

Folate (B9): 48 micrograms

Vitamin E: 1.6 milligrams

Browntop millet is a nutrient-dense grain that is rich in essential nutrients such as protein, dietary fiber, iron, magnesium, and phosphorus, which are essential for maintaining good health. This millet is also a rich source of antioxidants, which can help protect against chronic diseases such as cancer, heart disease, and diabetes. Browntop millet has a low glycemic index, which means that it doesn't cause a rapid increase in blood sugar levels after eating. This makes it a good choice for people with diabetes or those who are looking to manage their blood sugar levels. Additionally, browntop millet is gluten-free, making it a good option for people with gluten sensitivities or celiac disease. It can be used to make a variety of dishes such as porridge, upma, khichdi, and even dosa.

10. Japanese Millet (Billion Dollar Grass)

Japanese Millet (Echinochloa frumentacea) is a type of millet that is commonly grown in Japan, China, and Southeast Asia. It is a fast-growing crop with a short maturation period of around 45 to 50 days.

Japanese Millet is primarily used for animal feed and birdseed, but it is also popular as a human food in some regions. It has a mild flavor and a soft, fluffy texture after cooking, and can be used in porridges, soups, and other dishes.

Japanese Millet is a good source of nutrition, particularly protein, dietary fiber, and minerals such as iron and magnesium. It is also a gluten-free grain, making it a good food option for people with celiac disease or gluten intolerance.

Another advantage of Japanese Millet is its ability to grow in wet and flooded conditions, making it suitable for cultivation in areas with high rainfall or frequent flooding. It is often grown in rice paddies after the rice crop has been harvested as a way to utilize the remaining nutrients in the soil.

Overall, Japanese Millet is an important food and feed crop in many parts of Asia, offering a nutritious and versatile option for farmers and consumers alike.

NUTRITIONAL VALUE (PER 100 GRAMS)

Here is a detailed nutritional breakdown of Japanese millet per 100 grams:

Calories: 378

Carbohydrates: 73 grams

Protein: 11 grams

Fat: 4 grams

Fiber: 8 grams

Sugar: 0 grams

Calcium: 4 milligrams

Iron: 5 milligrams

Magnesium: 114 milligrams

Phosphorus: 290 milligrams

Potassium: 195 milligrams

Sodium: 3 milligrams

Zinc: 2 milligrams

Copper: 0.7 milligrams

Manganese: 3 milligrams

Selenium: 13.5 micrograms

Thiamine (B1): 0.3 milligrams

Riboflavin (B2): 0.1 milligrams

Niacin (B3): 2.8 milligrams

Pantothenic acid (B5): 0.5 milligrams

Vitamin B6: 0.3 milligrams

Folate (B9): 48 micrograms

Vitamin E: 1.6 milligrams

Japanese millet is a nutritious grain that is high in complex carbohydrates, protein, and dietary fiber, which are essential for maintaining good health. This millet is also a good source of essential vitamins and minerals such as iron, magnesium, phosphorus, and selenium, which support healthy immune function, help the body produce energy, and aid in the formation of strong bones. Japanese millet is a gluten-free grain, making it suitable for people with gluten sensitivities or celiac disease. It can be used in a variety of dishes such as porridge, soup, and as a substitute for rice in sushi.

HEALTH BENEFITS OF MILLETS

Millets, including sorghum, brown top millet, and Japanese millet, offer a range of health benefits. Some of the benefits of millets are:

1. Rich in nutrients:

Millets are high in nutrients such as protein, fiber, iron, calcium, magnesium, and zinc. They are also a good source of vitamins B and E.

2. Gluten-free:

Millets are naturally gluten-free, making them a great choice for people with celiac disease or gluten intolerance.

3. Low glycemic index:

Millets have a low glycemic index, meaning they don't cause a rapid spike in blood sugar levels. This makes them a good food choice for people with diabetes.

4. Digestive health:

The fiber content in millets promotes digestive health and can help prevent constipation.

5. Cardiovascular health:

Studies suggest that eating millets may help reduce the risk of cardiovascular diseases due to their high fiber and nutrient content.

6. Weight management:

Millets are relatively low in calories and high in fiber, which can help with weight management and reduce the risk of obesity.

7. Environmental sustainability:

Millets are often grown using sustainable farming practices and require less water and fertilizer compared to other crops, making them an eco-friendly choice.

Overall, incorporating millets into your diet can be a helpful way to boost your nutritional profile, manage your weight, and maintain your overall health.

HOW TO COOK MILLETS

Here are some general instructions on how to cook millets:

1. Rinse millets in a fine mesh strainer under running water to remove any dirt or debris.

2. In a pot, add 2 cups of water for every 1 cup of millet. Add a pinch of salt, if desired.

3. Bring the water to boil on high heat. Once the water boils, reduce the heat to low.

4. Add the millet to the pot and stir well. Cover the pot with a tight-fitting lid.

5. Let the millet simmer on low heat for about 20 to 25 minutes or until the water is absorbed and the millet is tender.

6. After the cooking time is complete, turn the heat off and let the millet stand covered for another 5 minutes.

7. Fluff up the millet with a fork and serve hot.

Note: Different types of millets may have varying cooking times and water-to-millet ratios. Consult the package instructions or recipe for specific details.

RECIPES USING DIFFERENT MILLETS

Here are 10 recipes using different types of millets:

1. Foxtail Millet Vegetable Upma -

Saute onions and vegetables in a pot, then add foxtail millet and water. Let it cook until the water is absorbed and the millet is tender. Season with salt and garnish with chopped coriander leaves.

2. Kodo Millet Pulao -

In a pot, saute onions and ginger-garlic paste. Add kodo millet, vegetables, and water, then let it cook on low heat until done. Season with garam masala and garnish with fried onions and nuts.

3. Little Millet Khichdi -

Cook little millet with moong dal and water until tender. Season with turmeric, cumin, and salt. Serve hot with yogurt and pickle.

4. Barnyard Millet Porridge -

Boil barnyard millet with milk and water until it forms a porridge-like consistency. Add sugar or honey to taste. Top with chopped fruits and nuts.

5. Finger Millet Dosas -

Soak finger millet with urad dal and fenugreek seeds overnight. Grind into a fine batter and let it ferment for a few hours. Make dosas on a hot griddle and serve with chutney and sambar.

6. Sorghum Salad -

Cook sorghum until tender and let it cool. Add chopped vegetables, herbs, and a dressing of your choice. Season with salt and black pepper.

7. Pearl Millet Bread -

Mix pearl millet flour with yeast, water, and salt to make a dough. Let it rise, then bake in the oven until golden brown.

8. Proso Millet Upma -

Roast proso millet with urad dal and mustard seeds. Add water and vegetables and cook until tender. Season with curry leaves and green chilies.

9. Brown Top Millet Idlis -

Soak brown top millet and urad dal overnight. Grind into a fine batter, let it ferment, then make idlis in an idli steamer. Serve with coconut chutney and tomato sambar.

10. Japanese Millet Sushi -

Cook Japanese millet with water and rice vinegar. Spread the millet on a sheet of nori and add sliced vegetables and tofu. Roll it tightly and slice into pieces. Serve with soy sauce and wasabi.

FAQs

1. What are millets?

Millets are a group of small-seeded grasses that are commonly grown in semi-arid areas of Africa and Asia. They are gluten-free, rich in nutrients, and can be used in a variety of dishes.

2. What are some health benefits of millets?

Millets are high in fiber, protein, and minerals such as magnesium, iron, and potassium. They are also low in fat and have a low glycemic index, making them a good option for those with diabetes.

3. Are millets gluten-free?

Yes, millets are naturally gluten-free, making them a great substitute for wheat and other gluten-containing grains.

4. How do you cook millets?

Most millets can be cooked like rice – in a pot with water or stock, and then seasoned with herbs, spices, or vegetables. The cooking time varies depending on the type of millet.

5. Are millets good for weight loss?

Yes, millets are a great option for those looking to lose weight. They are high in fiber and protein, which can help keep you feeling full for longer periods of time.