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10 Different Types of Millets and Their Benefits
- Published on:
- Last update: 24 April 2024
- Post updated 10 times
Types of Millets: In today’s world of feeling good, everyone’s talking about super healthy foods like millet. These little grains are like health superheroes, making you strong and helping you lose weight without any gluten. If you’re used to eating wheat and rice every day, trying out these organic millets might change your diet game. But with lots of options, it’s easy to feel a bit lost about which one to choose and what they give you in terms of good stuff and calories. Let’s explore the cool types of millets you have got to know!
What Are Millets?
Millets belong to the cereal family Poaceae, presenting as small, round grains cultivated mainly in India and Nigeria across Asia and Africa. Just like brown rice or quinoa, millets are a breeze for your tummy to handle.
A gang of millets is out there, like Finger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet, and Sorghum Millet – they’re the usual suspects! Praised for their rich nutritional content, many nutritionists and medical professionals advocate for millet as a crucial breakfast cereal. Moreover, millet muesli, packed with nutrients, also gets a nod from dietary experts.
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Millets, these small-seed grains, are integral members of the grass family, extensively cultivated and enjoyed across various regions worldwide, notably in Asia and Africa. Renowned for their gluten-free nature and packed with fibre, protein, minerals, and antioxidants, millets offer a host of health benefits spanning diabetes, obesity, cholesterol, blood pressure, and digestive concerns.
Additionally, these resilient and environmentally friendly crops thrive in harsh conditions, showcasing their drought-resistant nature. With an array of types of millets, each boasting unique traits, benefits, and applications, here’s a glimpse into some of the commonly known ones:
List of Types of Millets
There are many types of millets. Some of them are listed below;
- Foxtail Millet (Kakum / Kangni)
- Proso Millet (Chena / Barri)
- Sorghum Millet (Jowar)
- Finger Millet (Ragi)
- Pearl Millet (Bajra)
- Browntop Millet (Korle)
- Barnyard Millet (Sanwa)
- Little Millet (Moraiyo)
- Buckwheat Millet (Kuttu)
- Kodo Millet
Types of Millets
1. Foxtail Millet (Kakum/Kangni)
The ancient superstar dating back to 4000 BC, known as kakum or kangni in India, brings a mild nutty vibe with its yellowish charm. Bursting with carbohydrates, iron, and calcium, it’s the unsung hero that aids in managing blood sugar, fortifying immunity, and warding off anaemia. From porridge to dosa, this grain adds zing to your culinary repertoire!
2. Proso Millet (Chena/Barri)
Originating in China and affectionately termed barri or chena in India, sports a sweet taste and a whitish hue. Low on calories but high in protein, magnesium, phosphorus, and potassium, it’s the stealthy supporter of cholesterol management, heart health, and keeping gallstones at bay. Ready to level up your dishes from roti to kheer, this millet is a kitchen magician!
3. Sorghum Millet (Jowar)
A super grain in Africa and Asia, dubbed jowar or jola in India, boasts a slightly bitter taste and a brownish hue. Loaded with fibre, iron, and antioxidants, it’s the warrior combating inflammation, amplifying digestion, and battling cancer risks. Whether as bhakri or popcorn, this versatile millet steals the show!
4. Finger Millet (Ragi)
The nutritious gem hailing from Africa, fondly known as ragi or nachni in India, rocks a reddish hue and an earthy flavour. Packed with protein, calcium, and vitamin D, it’s the bone-strengthening, muscle-boosting champion warding off osteoporosis. From dosa to porridge, it’s a superhero in the kitchen!
5. Pearl Millet (Bajra)
The global superstar, recognized as bajra or kambu in India, boasts a greyish shade and a coarse texture. Energizing with high zinc, iron, and energy levels, it revs up metabolism, amps up circulation and fortifies immunity. Whether in roti or dhokla, this millet tastes a whole new level!
6. Brown Top Millet (Korle)
The rare find from India, known as korale or andu, flaunts a brown hue with a mild flavour. Low on glycemic index but rich in thiamine, niacin, and riboflavin, it’s the diabetes manager, blood pressure regulator, and skin health supporter. From porridge to dosa, it’s a culinary delight!
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7. Barnyard Millet (Sanwa)
The rapid grower across India, dubbed sanwa or kuthiraivali, arrives with a greenish hue and a soft texture. Low-cal, high-fibre, and packed with iron, calcium, and phosphorus, it’s the weight-watcher pal, digestive champion, and anaemia warrior. From pongal to idli, it’s the versatile star!
8. Little Millet (Moraiyo)
The petite powerhouse found in India, Nepal, and China, named kutki or samai, rocks a yellowish shade and a mild flavour. Low on fat but rich in protein, magnesium, potassium, and zinc, it’s the cholesterol warrior, constipation combatant, and nerve function booster. Ready for dosa or porridge, it’s the small grain with big benefits!
9. Kodo Millet (Kodra/Varagu)
The ancient wonder from India, Africa, and China, named kodra or varagu, arrives with a light brown hue and a slightly bitter taste. High in fibre, protein, and antioxidants, it’s the diabetes tamer, obesity warrior, arthritis ally, and asthma supporter. Ready to transform dishes from pulao to upma, it’s the multi-talented millet!
10. Buckwheat Millet (Kuttu)
Not a true type of millet but a pseudo-cereal in the rhubarb family, known as kuttu or papparai in India, brings a dark brown hue and a nutty twist. Gluten-free and rich in protein, flavonoids, manganese, and copper, it’s the blood sugar tamer, heart health advocate, and inflammation fighter. Whether as roti or puri, it’s a culinary delight!
Millets Nutritional Value (Per 100 Grams)
In a 100 Grams serving of uncooked millet, you’re looking at around 378 calories. Carbohydrates reign supreme in all types of millet, offering a sustained energy boost. Beyond carbs, they pack a punch with protein, fibre, vitamins, minerals, and antioxidants – finger millet even brings calcium to the table. These nutrients are essential for your body’s regular functioning, making millet a valuable source to meet multiple nutritional needs.
Here is the Millet Nutritional value per 100 gm serving;
| Nutrients | Value per 100 G |
|---|---|
| Calories | 378 |
| Fat | 4.22g |
| Carbohydrate | 72.85g |
| Protein | 11.02g |
| Sodium | 5mg |
| Dietary Fiber | 8.5g |
| Calcium | 8mg |
| Iron | 3.01mg |
| Potassium | 195mg |
Health Benefits of Millets
According to some research, there are a heap of millet benefits to the human body. Let’s discuss a few of them.
1. Contributes To Digestive Health
Millets are like the super grain for your belly! They’ve got fibre that keeps things moving smoothly and stops those belly troubles. Plus, they’ve got prebiotics that invite the good guys into your tummy, making it super strong and tough against bad stuff! This can improve gut health and immunity.
2. Great For People With Gluten Intolerance
Millets are good for folks who can’t handle gluten! They’re like the cool kids in town, totally gluten-free, so no tummy troubles for those who get sick from it. You’ll find millets hanging out in all those tasty gluten-free treats like bread and cookies, making life yummier for everyone!
3. Supports Heart Health
Millets are like a treasure chest packed with magnesium, a fancy mineral that’s a total heart cheerleader. It’s like a spa day for your heart, lowering blood pressure, keeping blood flowing smoothly, and giving those blood vessels a chill vibe. Plus, they bring along a buddy named adiponectin that’s all about protecting your heart from any trouble.
4. Enhances Mood
Millets are packed with something cool called tryptophan, which is like a mood booster. It’s the superhero behind serotonin, the brain’s mood manager that controls how we feel, sleep, and munch. For anyone feeling a bit low or anxious, munching on millets might just be the mood lifter you need!
5. Manages Weight
Low on calories but big on fibre and protein, they’re the superheroes that keep you feeling full for ages, stopping those pesky tummy grumbles. Plus, they’re all about balancing your sugar levels, no crazy ups and downs making you munch too much. If you’re looking to slim down or stay fit, millets are the sneaky pals you need!
Side Effects of Millets
All types of millets are awesome grains that do a lot of good stuff like helping your blood pressure, cholesterol, and sugar. But, hey, they’ve got a few not-so-great things too.
1. May cause thyroid issues
These sneaky goitrogens can mess with your thyroid, slowing it down and causing issues. They interfere with thyroid hormone production, messing with your metabolism, growth, and development. Low thyroid levels mean fatigue, weight gain, depression, hair loss, and cold intolerance. So, if you’ve got thyroid problems or take thyroid meds, chat with your doctor before diving into millets.
2. May cause digestive distress
Fibre overload can leave your tummy feeling puffy, with gas and discomfort stealing the show. It’s good for your digestion, but too much can bring bloating, and cramps, and even reduce nutrient absorption. So, if you’re prone to digestive issues, limit millets or up your water intake to avoid dehydration.
3. Weighty concerns
Sure, they’re gluten-free champs, but going overboard might invite some surprise weight buddies. Gluten-free doesn’t always mean healthy; some products can pack more calories, fat, and sugar. Watch those portions and nutritional labels, balancing your diet with other food groups.
4. Allergies
Millets might trigger allergic reactions in sensitive folks. While generally low-allergenic, they can still cause itching, swelling, hives, or even breathing difficulties. If you have a history of food allergies, be cautious with millets.
5. Kidney Concerns
They could increase the risk of kidney stones for some due to their oxalate content. For those prone to kidney stones, either limit millet or stay hydrated to flush out excess oxalates.
So, the millet precaution? Easy does it! Especially if you’ve got thyroid issues, tummy troubles, or gluten doesn’t sit well. Before a millet feast, chat with your doctor and mix them smartly with other foods. They’re great in moderation and with caution.
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FAQ: Types of Millets
Which Millet has the highest Fibre?
Several studies have recorded that Kodo millet and small Millet have 37% to 38% dietary fibre, which is the highest among cereals.
Which Millet is closest to Rice?
Foxtail Millet is the closest to rice. It is most commonly used as a substitute for rice across the world.
Which types of millet are good for diabetes?
It has been observed that foxtail millet (also known as kakum/kangni) is suitable for people with type 2 diabetes. It has high iron content and helps in regulating blood sugar levels. It’s best to swap rice with foxtail millet for the most effective results.