Quick Summary

Boost your nutrition with the power of millets! Bajra, ragi, jowar, and many more are packed with fibre, protein, and essential minerals. Whether in porridge, rotis, or salads, these wholesome grains are a delicious way to fuel your body and enhance your health.

Deep Dive

Millets have been a staple in Indian diets for centuries, and the nutritional value of millets is now increasingly being recognised in modern health discussions. These ancient grains are gluten-free, rich in fibre, protein, vitamins, and minerals, making them an excellent choice for those seeking optimal fitness. Here’s a closer look at the top five millets that Indians can incorporate into their diets for improved health and fitness.

1. Foxtail Millet (Kangni)

Foxtail millet is one of the best millets for health that’s known for its high nutritional value. It is rich in dietary fibre, which aids digestion and helps maintain a healthy weight by keeping you feeling full longer. Foxtail millet has a low glycemic index, making it an ideal choice among diabetics.

Health Benefits of Millets: Foxtail

• High in Fibre: Supports digestive health and helps regulate blood sugar levels

• Rich in Minerals: Contains significant amounts of iron, calcium, and magnesium

• Versatile: Can be used in various dishes such as porridge, upma, idlis, salads, or as a rice substitute

2. Pearl Millet (Bajra)

Pearl millet, commonly known as bajra, is a highly nutritious grain that is particularly popular in rural India. It is a high-protein millet that’s also packed with essential nutrients like fibre, iron, and magnesium. Bajra is especially beneficial for weight management due to its high fibre content, which makes it an ideal choice among the best millets for weight loss.

Health Benefits of Millets: Bajra

• Gluten-Free: Suitable for those with gluten intolerance

• Rich in Antioxidants: Helps combat oxidative stress and inflammation

• Culinary Uses: Often made into rotis (flatbreads), khichdi, or porridge

3. Finger Millet (Ragi)

Finger millet, or ragi, is renowned for its exceptional nutritional profile. It is one of the richest sources of calcium among grains, making it particularly beneficial for bone health. Ragi is also high in dietary fibre and polyphenols, which help manage blood sugar levels and reduce hunger.

Health Benefits of Millets: Ragi

• Calcium-Rich: Supports bone density and strength

• High-Fibre Content: Aids digestion and helps control appetite

• Culinary Flexibility: Can be used to make dosas, rotis, or even desserts like ragi pudding

4. Sorghum Millet (Jowar)

Sorghum, known as jowar, is a highly nutritious millet that has been a staple in Indian diets for centuries. It is primarily composed of complex carbohydrates, providing sustained energy without causing spikes in blood sugar levels. Jowar also contains about 10-12% protein, which is beneficial for muscle repair and growth, making it one of the best high-protein millets to consume.

Health Benefits of Millets: Jowar

• Low Calorie: Ideal for those looking to lose weight

• High in Fibre: Promotes digestive health and regular bowel movements

• Versatile Cooking Options: Can be used in salads, upma, or as a porridge base

5. Kodo Millet

Kodo millet is another option that adds to the numerous nutritional values of millets. It is high in protein and dietary fibre while being low in calories. Kodo millet supports better digestion and can help lower cholesterol levels

Health Benefits of Millets: Kodo Millet

• Protein-Rich: Excellent source of plant-based protein for a vegetarian diet
• Digestive Aid: High fibre content promotes gut health
• Culinary Uses: Can be incorporated into various dishes such as dosas or vegetable stir-fries

Mastering Millets: Tips for Preparation

Millets are a nutritious and versatile addition to your meals, perfect for any diet, including Indian vegan foods. Here’s how to prepare and include them:

Preparation Tips

• Rinsing and Soaking: Rinse thoroughly to remove impurities. Soak for 30 minutes or longer to enhance digestibility and reduce cooking time. Certain types, like foxtail millet, benefit from soaking for up to 8 hours, while barnyard millet doesn’t require soaking.

• Water-to-Millet Ratio: For a fluffy texture, use 1 cup of millet with 2-2.5 cups of water. For softer dishes like porridge, increase to 3 cups.

• Cooking Methods: Boil, pressure cook, or use an instant pot. Pressure cooking (2-3 whistles) is faster, while stovetop methods allow for even cooking.

• Toasting for Flavour: Dry toasting millets, like foxtail or kodo, before cooking enhances their nutty flavour.

• Resting Time: After cooking, let them sit covered for 5-10 minutes for a fluffier texture.

Dietary Tips

• Start Slowly: Add millets gradually to familiar dishes like soups or salads

• Experiment with Recipes: Replace rice or wheat flour in idlis, dosas, baked goods, or even make millet chaat for a quick snack

• Mix with Other Grains: Combine with oats or quinoa for diverse nutrition

• Soaking and Sprouting: Boost digestibility and nutrition by soaking or sprouting

By following these tips, you can enjoy the health benefits of millets, their rich flavours, and versatility in dishes like khichdi, upma, porridges, or alongside curries, yogurt, and pickles!

Milking the Millet Value

There’s no shortage of items masquerading as superfoods and healthy grains today. But perhaps true wisdom lies in going back to our roots, understanding local grains, and making informed choices on what actually helps our system, and what’s just another fad. And millets, which have been a part of different regional cuisines for years, are definitely more than a fad.