10 Different Types of Millets And Their Benefits

Types of Millets: In recent years, millet has surged in popularity as a nutritional powerhouse that offers substantial health benefits while being environmentally sustainable. Once overshadowed by more common cereals like wheat and rice, these ancient grains are reclaiming their rightful place in our diets. This comprehensive guide explores the various types of millets available worldwide, their unique characteristics, and how you can incorporate these nutritional gems into your daily meals.

What Are Millets?

Millets are small-seeded grasses that have been cultivated as cereal crops for thousands of years. Archaeological evidence suggests that millet cultivation began over 10,000 years ago in East Asia, particularly in regions of what is now China and Korea. These hardy grains thrive in challenging agricultural conditions where other crops might struggle, requiring minimal water and fertility inputs.

Beyond their environmental benefits, millets offer impressive nutritional profiles. They’re naturally gluten-free, rich in fiber, and packed with essential minerals. The resurgent interest in millets stems from both their health benefits and their potential role in sustainable agriculture as we face global climate challenges.

List of Types of Millets

Here is the list of common varieties of millet;

• 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

10 Major Types of Millets

1. Sorghum Millet (Jowar)

Though sometimes debated whether it’s technically a true millet, sorghum (jowar) is commonly grouped with millets due to similar cultivation practices and nutritional properties. Its larger grains range from pale yellow to deep reddish-brown, depending on the variety.

Nutritionally, sorghum distinguishes itself with strong antioxidant content, particularly in darker-colored varieties. These antioxidants help combat oxidative stress in the body. Sorghum also provides substantial amounts of fiber, protein, and B vitamins.

Sorghum’s culinary versatility impresses across cultures. In India, sorghum flour creates traditional flatbreads like jowar roti. In parts of Africa, the fermented sorghum beverage known as “pombe” remains culturally significant. American consumers might recognize sorghum syrup as a natural sweetener similar to molasses.

2. Proso Millet (Chena/Barri)

Proso millet, sometimes called common millet, distinguishes itself through its round, yellowish grains. This millet variety has gained substantial popularity in North America, Europe, and Russia beyond its traditional cultivation zones.

From a nutritional standpoint, proso millet delivers an excellent protein package with a favorable amino acid profile compared to other grains. It contains high levels of lecithin, a substance that supports neural health and helps maintain liver function.

In kitchens worldwide, proso millet serves as a delicious breakfast porridge base, works well in casseroles and pilafs, and makes excellent additions to bread and baking recipes. Some innovative brewers even use proso millet in brewing craft beers as a gluten-free alternative to barley.

3. Pearl Millet (Bajra)

Pearl millet, commonly known as bajra, stands out with its large, bold grains and distinctive bluish color. As one of the most widely grown millets globally, it’s particularly prevalent across Africa and the Indian subcontinent.

This robust millet variety contains substantial amounts of protein, fiber, and essential minerals including iron, zinc, and magnesium. What makes pearl millet especially valuable is its remarkably high iron content, making it an excellent dietary choice for addressing anemia concerns. Additionally, pearl millet contains compounds that help regulate blood sugar levels, beneficial for those managing diabetes.

In traditional cooking, pearl millet flour transforms into delicious flatbreads and rotis. The grains can also be prepared as a hearty porridge or incorporated into savory dishes as a nutritious alternative to rice or couscous.

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4. Finger Millet (Ragi)

Finger millet earned its descriptive name from its appearance—the grain head resembles the shape of human fingers branching out from the palm. Often called ragi, particularly in southern India, this millet variety carries an impressive nutritional pedigree.

Ragi stands out as a calcium powerhouse, containing approximately 8 times more calcium than other grains. This exceptional calcium content makes finger millet particularly valuable for bone health, especially for children, pregnant women, and older adults. Beyond calcium, finger millet provides significant amounts of protein, fiber, and essential amino acids.

The versatility of finger millet in the kitchen is remarkable. In southern India, ragi flour becomes dosas, idlis, and specialty porridges. Many cultures use finger millet to create nourishing breakfast porridges, while innovative chefs incorporate it into contemporary recipes, including cookies, bread, and pasta alternatives.

5. Foxtail Millet (Kakum/Kangni)

Recognizable by its distinctive grain clusters that resemble foxtails, this millet variety boasts an impressive protein content alongside generous amounts of dietary minerals. Foxtail millet deserves recognition for its high iron content and remarkable fiber profile.

The health benefits of foxtail millet extend beyond basic nutrition. Research suggests compounds in foxtail millet may help reduce bad cholesterol levels while supporting good cholesterol. Its low glycemic index makes it suitable for managing blood sugar levels.

Culinary applications for foxtail millet include serving it as a rice substitute, crafting it into nourishing porridges, or incorporating the flour into baking recipes. Its mild, slightly sweet flavor profile makes it a versatile ingredient in both sweet and savory preparations.

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)

Barnyard millet represents one of the quickest-growing millet varieties, reaching harvest readiness in as little as 45 days under favorable conditions. This rapid growth cycle makes it particularly valuable in regions with short growing seasons.

Nutritionally, barnyard millet offers impressive fiber content—among the highest of all millets. This fiber abundance supports digestive health and promotes a feeling of fullness, potentially aiding weight management goals. Barnyard millet also contains significant amounts of iron, calcium, phosphorus, and B-complex vitamins.

In kitchens across India and Japan, barnyard millet traditionally appears in dishes ranging from khichdi (a rice and lentil dish) to specialized dumplings. Its mildly sweet flavor makes it suitable for both savory dishes and sweeter preparations.

8. Little Millet (Moraiyo)

Despite its name suggesting diminutive importance, little millet delivers substantial nutritional benefits. The small, round grains require careful processing but reward the effort with remarkable nutritional density.

The health profile of little millet includes exceptional fiber content that supports digestive health. This millet variety contains phenolic compounds with potential anti-inflammatory properties. Studies suggest that little millet may help regulate blood glucose levels, beneficial for those managing diabetes.

Culinary applications for little millet include preparing it as a rice substitute in pilaf and pulao dishes. Some traditional preparations involve fermenting little millet for specialized breads and porridges with enhanced digestibility and nutritional bioavailability.

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9. Kodo Millet (Kodra/Varagu)

Kodo millet thrives in harsh conditions where other crops struggle, making it a crucially important grain in drought-prone regions across India and parts of Africa. This environmental resilience translates to nutritional hardiness.

This millet variety delivers substantial amounts of fiber alongside notable quantities of phosphorus, an essential mineral for bone health and cellular energy production. Research indicates that kodo millet contains special polyphenols that may help regulate blood sugar levels and provide antioxidant benefits.

Traditional culinary applications for kodo millet include preparing it as a rice substitute in main meals or crafting it into porridges and side dishes. Some regions create fermented kodo millet preparations believed to enhance digestibility and nutrient absorption.

10. Buckwheat Millet (Kuttu)

While technically not a true millet, botanically (it belongs to the buckwheat family rather than the grass family), buckwheat is often grouped with millets due to similar uses and nutritional properties. The pyramid-shaped seeds have distinctive dark hulls and light interiors.

Nutritionally, buckwheat stands out for containing all eight essential amino acids, providing complete protein rare in plant foods. It contains rutin, a flavonoid with potential cardiovascular benefits. Buckwheat also provides substantial amounts of magnesium, copper, and fiber.

Culinary traditions worldwide embrace buckwheat in various forms. Eastern European cuisines feature buckwheat in kasha dishes. Japanese cuisine includes buckwheat flour in soba noodles. In parts of India, buckwheat flour becomes special flatbreads consumed during religious fasting periods.

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Nutritional Comparison of Different Millet Types (g/100g)

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