Millets are nutrient-rich cereals since they are packed with vitamins, minerals, protein, fibre, and antioxidants. From simple breakfast porridge to biriyani, a variety of healthy dishes can be made with them. There are more than 20 types of millets grown around the world, and each comes with its own set of nutritional advantages.
Benefits of millets
“Millets are gut-friendly as they are rich in dietary fibre,” says Emi Koshy, nutritionist from Bengaluru. Among the most used millets, finger millet (ragi) and pearl millet (bajra) have the highest amount of dietary fibre.
Koshy says that they can be added to dosa or idli batter to make it healthier. They can also be made into upma or pongal.
Moreover, finger millet has the highest amount of calcium (344 mg/100 g) among the cereals. Both finger and pearl millet are great sources of phosphorus. They help in maintaining healthy bones and teeth.
Inpreet Kaur, dietician from Ludhiana, says, “Millets are gluten-free which make them a great choice for people with gluten intolerance. Be it sorghum millet or finger millet, they can be made into rotis. For people who love biriyani, fox millet (kangni) can be used.”
Millets are easy to digest, she adds. Children and adults can add them to their meals. Finger millet flake is another great option for breakfast. “For the elderly, as bone ailments are common, they can also make use of this millet.”
According to a 2022 research, most of the millets are three to five times more nutritious than other cereals such as rice and wheat. The study also indicates that millets provide multiple benefits such as reducing the incidence of cancer, obesity, diabetes, migraine, cardiovascular, and gastrointestinal conditions.
Pearl millet and foxtail millet also have low to medium glycemic index, making it a good alternative for people with diabetes.
Koshy says that kodo millet, a lesser used type, is good for people with diabetes because of its property to increase insulin sensitivity. “For people with a sweet tooth, millets can be used to make burfis and laddoos as well,” she adds.
Read more about ragi recipes.
Millets are also packed with essential amino acids needed for the healthy functioning of our body. Koshy says that millets are a great source of energy as well and may be beneficial for people who are into sports as they help build stamina.
Most millets are low in calories and high in fibre. This makes them a healthy choice for those trying to lose weight or maintain a healthy weight.
Koshy says, “The key to reaping all the benefits of the millets lies in their rotational use in our daily diet.” Kaur adds that we must try to include millet thrice a week in different meals.
Kaur gives us a healthy recipe using foxtail millet.
Foxtail millet upma
Ingredients
- 1 cup foxtail millet
- 2 cup water
- 1 chopped tomato
- 1 finely chopped onion
- 1/2 cup finely chopped vegetables – carrot, beans
- Green peas
- 2-3 chopped green chillies
- Chopped coriander leaves
- Salt to taste
- Mustard seeds
Method:
- Rinse the foxtail millets and soak it in water for 10-15 minutes. Drain the water and keep it aside.
- Add mustard seeds, curry leaves, onion, and green chillies in a pan. Sauté for a minute till the onions turn golden brown. Add the chopped vegetables.
- Add salt, turmeric, and sauté for 4-5 minutes.
- Then add water and keep the flame on medium. Bring it to boil.
- Add foxtail millets when the water starts to boil.
- Mix the ingredients well and cook for about 10 minutes on low flame. Alternatively, you can also pressure cook for two whistles.
- Once it is cooked, add coriander leaves and lemon juice to taste.
- Serve it hot with chutney.
