Millets are a group of small-grain cereals, also generally known as pseudo-cereals. They are highly nutritious and are grown in the low fertile soils. These crops are recognized for their adaptation to a wide spectrum of agroecological conditions. The demand for millet among consumers is increasing especially in urban areas due to its favourable nutrient composition and utility as a healthy food option, given the increase of lifestyle diseases.
On International Millet Day (December 19), it is time to appreciate the health benefits of millets as they represent the perfect blend of tradition, nutrition, and sustainability presenting an effective tool for improving the global food system.
“Millets are rich sources of vital nutrients like proteins, fiber, calcium, and iron, and therefore, they deserve a place on the modern table. Ragi is a powerhouse of calcium, essential for strong and healthy bones. Bajra is rich in fiber and antioxidants, while jowar contains a good amount of protein and fiber, helping to maintain energy levels,” says Swarn Singh, Director – R&D, Kellanova South Asia.
He adds, “With the strong focus on wholesome and nutrient-packed foods that align with evolving consumer preferences, a wide product range including millet as a multigrain offering. An innovative way to integrate millets into the diet is by incorporating multigrain breakfast cereals and snacks.
Milles are excellent food for its nutritional value as well as being super sustainable to earth. Millets require lesser amount of water, while the crop is quite resistant to drought.”
Aishwarya Kumbhakoni, RD, Consultant Dietician, Diabetes, Kokilaben Dhirubhai Ambani Hospital, Mumbai, describes types of millets consumed in India and its health benefits:
– Sorghum (jowar) is the world’s fifth major cereal food crop in terms of production. It is grown extensively in the north-western, western and central parts of India
– Pearl millet (bajra) is the sixth major cereal in terms of area and production and has the highest drought tolerance potential of all millets
– Finger millet (ragi/nagli/ nachani) is frequently grown on both dry and irrigated lands, where moisture is insufficient for rice. The grain has excellent malting properties and is used extensively in children at the time of initiating weaning as one of the complementary food options.
– Foxtail millet is the third largest crop among the millets and is regionally known as Kangni or Rala. It is recognised as drought – resistant crop
– Kodo millet (varagu) is extensively grown on the poorest of soils throughout India but is native to the tropical and subtropical regions of South America
– Barnyard millet (samwa) is predominantly cultivated in India, China, Japan, and Korea for food and fodder
Proso millet (broom corn millet) is grown for both consumption as grain and fodder in India especially in the hilly tracts of Uttarakhand
– Little Millet is native in the eastern ghats of India covering a major portion of tribal people’s diet. Little millet matures quickly and withstands both drought and water logging conditions
Health benefits of millets
Talking about the health benefits of millets, Aishwarya Kumbhakoni, RD, Consultant Dietician, Diabetes, Kokilaben Dhirubhai Ambani Hospital, Mumbai further shared:
Millets were one of the first crops cultivated and with the help of modern science and research, nutritional characteristics of millets have gradually been discovered.
Millets are nutritionally similar to major cereals such as wheat, and rice for carbohydrates, energy (calories), micronutrients and phytochemicals. The millets contain 7-12% protein, 2-5% fat, 65- 75% carbohydrates (complex carbohydrates) and 15-20% dietary fibre.
Millets are a natural source of iron, zinc, calcium and other nutrients. They have higher content of niacin, B6 and folic acid, and calcium, iron, potassium, magnesium and zinc. Finger millet (ragi) is a good dietary source of calcium (300-350 mg/100 g).
Millets taken in moderate amounts with good protein sources such as dals (lentils), pulses (legumes), milk and milk products or non-vegetarian foods help increase the biological value of protein. Dietary fibre, which has higher viscosity and water-holding capacity, plays a key role in the relative reduction of blood glucose levels as well as insulin response in diabetes.
Scientific studies have shown that diets rich in millet in the form of whole grains with minimal processing are protective against non-communicable diseases like diabetes, cancer and cardiovascular diseases, due to the protective effects of fiber and phytonutrients. Millets are good for gluten-intolerant people.
The malting/germination (sprouting) process of millets increases the bioavailability of iron and manganese.
Millets are absolutely the unsung heroes of the grain world. These ancient grains include popular varieties like ragi, bajra, and jowar. Each one of them is found to have a different, beneficial effect on health and can be used in myriad ways, such as snacks, cereals, and even main meals. In recent years, millets have gained attention for not only their nutritional advantages but also for their contribution towards sustainability. The United Nations’ declaration of 2023 as the International Year of Millets has ignited interest globally in these resilient grains.
