Millets, a group of small-seeded grasses, are widely grown around the world as cereal crops or grains for fodder and human food. They are ancient grains that have been a staple in various cultures for centuries. Recently, there has been a resurgence of interest in millets due to their nutritional benefits and suitability for sustainable agriculture. However, as with any food, millets come with their own set of pros and cons. In this blog, we will know about different types of millets in India, and also their benefits.
Different Types of Millet in India
There are three types of millet in India. These are positive, negative, and neutral millets. These different types of millet are further divided into different types. It’s essential to clarify what is meant by “positive” “negative” and “neutral” millets. This terminology is not widely recognized in scientific literature but is sometimes used in agricultural and nutritional discussions.
Positive Millets
Positive millets are those that are nutritionally superior and offer significant health benefits. They are rich in essential nutrients like fiber, protein, vitamins, and minerals. Below we have mentioned the types of Positive Millets.
Types of Positive Millets
Foxtail Millets: It has a fiber content of around 7% and is popularly known as Kangani. Foxtail millets are beneficial for respiratory problems and disorders. Apart from fiber content, these grains are also high in protein content. Beneficial in various problems such as arthritis, epilepsy, etc.
Brown Top Millets: It originated from America and is also known as Hari Kangani in India. It is best for people dealing with chronic constipation because of its 12.5% fiber content. These grains are beneficial for problems such as arthritis, thyroid disorders, obesity, etc.
Kodo Millets: These millets have around 10% of fiber. These millets are also known for maintaining the levels of creatinine. Apart from this, these are also beneficial in people with blood disorders, insomnia, diabetes, constipation, etc.
Barnyard Millets: It has around 11% fiber and is also known as German millets. These magical grains are beneficial in the issues related to liver, kidney, and bad cholesterol levels.
Little Millets: In India, little millets are also known as Kutki. These magical grains are beneficial in various disorders related to the reproductive system. It also balances hormone levels and is very beneficial in case of female reproductive health issues. Little Millets have 10 to 11 percent of fiber content.
Learn about the Best Millet Recipes to Try at Home for a Balanced Diet.
Negative Millets
Negative millets are those grains whose dietary fiber is less than 2%. In terms of benefits, Negative millets are less beneficial for our body. These millets are difficult to digest. Below we have mentioned the types of Negative Millets.
Types of Negative Millets
Wheat: Wheat, a high-glycemic grain with 1.2g of fiber. Although it provides energy but contains gluten, causing problems to gluten-intolerant people. It is mostly used grain in India, especially in north India.
Rice: It is widely grown in India and is mostly used in almost every household. It is easy to cook but has 0.2g of fiber. Though it provides energy it also helps in weight gain and is not good for gut health because of its low fibre content. Further, it can also be the cause of constipation.
Neutral Millets
Neutral millets are grains whose dietary fiber is between 3% to 6%. When compared with the positive millets these have fewer health benefits but do not harm the body. Below we have mentioned the types of Neutral Millets.
Types of Neutral Millets
Finger Millet: It originated in East Africa and is also known as Ragi in India. It has a fiber content of nearly about 3.6g and is beneficial for gut health. Apart from this, finger millet is a great source of vitamins A, and B, Calcium, Iron, Potassium, and antioxidants. The low glycemic index of Finger millet makes it beneficial for people with diabetes.
Proso Millets: It is also known as Russian Millets and originated in Eastern Asia. It is beneficial in people with bad cholesterol levels. The fiber content present in Proso millet is 2.2g.
Pearl Millets: It originated in Western Africa. Pearl millet, also known as Bajra, is a beneficial component of diabetic diets, aiding in cholesterol reduction, heart health, and relieving constipation. It is gluten-free, protein-rich, and helps manage high blood pressure.
Sorghum Millets: It is also known as the Great Millet and originated in Northern Africa. Sorghum, also known as jowar, is a gluten-free, gluten-free millet with no glycemic index, beneficial for nerve degeneration, rich in magnesium and phosphorus, and contains antioxidants and anti-cancer properties. It has 4g of fiber content.
Also Read: EMBRACING MILLETS: A NUTRITIONAL REVOLUTION FOR OPTIMAL HEALTH AND WELL-BEING!
Which Millets are Best to Use?
The best millet to use ultimately depends on your individual needs and preferences. However, some millets stand out for their exceptional nutritional value and versatility. Finger millet (ragi) is a powerhouse of calcium and iron, making it ideal for bone health and combating anemia. Foxtail millet (kangni) is a good source of dietary fiber and protein, promoting digestion and satiety. Pearl millet (bajra) is rich in magnesium and antioxidants, supporting heart health and immune function.
If you’re looking for a gluten-free option, any of these millets would be a great choice. Millets are a versatile and nutritious grain with a rich history and potential to enhance health and the environment. They contribute to a sustainable and nutritious food system, making them a great addition to modern diets. Experiment with different varieties to discover your favorites and reap the diverse benefits of these ancient grains.
Watch How to Make the Easiest Millet Chapati.
FAQs Related to Millet
What are millets?
Millets are small-seeded grasses that are highly nutritious and used as a staple food in many regions.
What are the health benefits of millet?
Millets are rich in fiber, vitamins, and minerals, making them beneficial for digestion, heart health, and overall nutrition.
How many types of millet are there?
There are several types of millet, including pearl millet, finger millet, foxtail millet, and sorghum.
What is pearl millet?
Pearl millet, also known as bajra, is a widely grown type of millet with high iron content.
What is finger millet?
Finger millet, also known as ragi, is rich in calcium and commonly used in Indian cuisine.
What is foxtail millet?
Foxtail millet is known for its low glycemic index and is beneficial for managing diabetes.
What is sorghum?
Sorghum, also known as jowar, is a gluten-free millet rich in protein and antioxidants.
Do millets help in reducing cholesterol levels?
Yes, the high fiber content in millets can help reduce cholesterol levels.
What are some traditional Millet recipes made with millets?
Traditional millet dishes include bajra roti, ragi mudde, and jowar bhakri.