10 Different Types of Millets And Their Benefits

Types of Millets: In today’s world of feeling good, everyone’s talking about super healthy foods like millets. These little grains are like health superheroes, making you strong and helping you lose weight without gluten.

If you’re used to eating wheat and rice daily, trying out these organic millets might change your diet. 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 millet you have to know!

What Are Millets?

Millets are a group of small-seeded, nutrient-rich grains cultivated for thousands of years, primarily in Asia and Africa. Known for their resilience to harsh climates and poor soil conditions, millets are a sustainable crop that plays a vital role in ensuring food security in arid and semi-arid regions.

Common varieties include pearl millet, finger millet, foxtail millet, and barnyard millet, each offering unique flavours and nutritional benefits. They are a powerhouse of nutrients, rich in dietary fibre, protein, vitamins, and minerals such as magnesium, iron, and phosphorus. Millets are gluten-free, making them an excellent alternative for people with gluten sensitivities or celiac disease. Their low glycemic index helps regulate blood sugar levels, making them a healthy choice for diabetics.

In recent years, millet has gained global recognition as a superfood due to its health benefits and eco-friendly cultivation practices. Incorporating millet into daily diets can contribute to improved digestion, heart health, and overall well-being while promoting sustainable agriculture.

List of Types of Millets

Here is the list of popular types of millets in India;

• Sorghum Millet (Jowar)
• Proso Millet (Chena / Barri)
• Pearl Millet (Bajra)
• Finger Millet (Ragi)
• Foxtail Millet (Kakum / Kangni)
• Browntop Millet (Korle)
• Barnyard Millet (Sanwa)
• Little Millet (Moraiyo)
• Buckwheat Millet (Kuttu)
• Kodo Millet

1. 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!

2. Proso Millet (Chena/Barri)

Proso millet, a tiny-se­ed variety, packs a robust amount of protein. Its ability to adapt to various dishe­s is impressive. The dry are­as of Asia and Europe have bee­n its home for millennia.

3. 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!

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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. Foxtail Millet (Kakum/Kangni)

Foxtail millet is a lesser-known type but is packed with health benefits. It’s rich in complex carbohydrates, making it a great alternative to refined grains. It also contains high levels of dietary fibre, helping to regulate blood sugar levels.

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 the 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!

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!

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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!

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Millets Nutritional Value (Per 100 Grams)

In a 100-gram 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;

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 the benefits of millets.

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!

How to Incorporate Millets into Your Diet

Millets’ versatility makes them easy to use in various traditional and modern recipes. Here are some ideas:

• Breakfast: Try millet porridge or millet cereals for a fibre-rich start to your day.
• Lunch: Swap rice with millets in salads, Buddha bowls, or biryanis.
• Dinner: Experiment with millet-based rotis, soups, or casseroles.
• Snacks: Use popped millets for energy bars or cookies.

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Importance of Millets

Millets pack a nutritional punch and he­lp the environment too. The­y’re good for you. And for the planet. The­y are health-boosting and full of fiber, prote­ins, and important minerals. They help dige­stion and manage diseases like­ diabetes and heart dise­ase. For people with glute­n allergies, they’re­ a godsend. They hardly nee­d any water and can grow in dry places. This makes the­m a green choice for farme­rs and Earth. If we eat millets re­gularly, we’ll be healthie­r and support eco-friendly farming, too.

Millet Names in Different Languages

See below how the various types of millets are referred to in different Indian regional languages. To help you identify the names more easily, we’ve included them in their native languages.

Millets Name in Hindi and English

Millets Name in Punjabi

Millets Name in Bengali

Millets Name in Odia

Millets Name in Malayalam

Millets Name in Tamil

Millets Name in Telugu

Millets Name in Kannada

Side Effects of Millets

Millets are popularly known to be healthy and have been consumed for several centuries; however, as the saying goes, ‘excess of anything good is harmful. ’ it has certain side effects too, especially for people with certain sensitivities. Here are some of the possible side effects:

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 discomfort

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 millet 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, and balance your diet with other food groups.

4. Allergic Reactions

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 millet.

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.

It is thus important to consume it moderately as well as within a balanced diet to maximize its benefits and minimize the risks.

Conclusion

Millets bridge the gap between tradition and health-conscious diets with their ancient appeal. With more people becoming aware of millets’ nutritional benefits and versatility, their status in Indian households is slowly returning. The many different names that we use for these foods in various Indian languages is perhaps a reminder of our regional identity and also helps to popularise these superfoods. This perhaps can be considered as the fundamental reason why millets will continue to be a relevant food into the future, no matter which name we tag to them.

FAQs on Types of Millets