Milet
Millets are warm-weather, annual, small-grained cereals that are related to the grass family. They have a similar nutrient profile to other significant grains and are highly resilient to drought and other adverse weather conditions. Every dietician and nutritionist attests to millets' amazing health benefits for people. They can improve your health and aid in weight loss in addition to being gluten-free. It might be easier to incorporate organic millets into your diet in multiple ways if you are someone who enjoys eating rice and wheat for every meal. However, a lot of people are unaware of the different varieties of millets available, as well as the nutrients and calories they contain.
What are Millets?
Millets comes from a diverse genus of small-seeded grass type plants that are commonly cultivated as cereal crops or grains for human and animal nourishment all over the world since ancient times. The majority of the species of that are commonly referred to as millets. Millets are members of the Paniceae tribe, but some millets are also members of other groups.
With more than 90% of millet production occurring in developing countries, millets are most significant crops in the semiarid tropics of Asia and Africa, particularly in India, Mali, Nigeria, and Niger. This crop is preferred because of its yield and brief growth season in hot, dry circumstances with very little rain.
Many regions of the world are growing millets. Sorghum and pearl millets, which are important crops in India and parts of Africa, are the most widely grown millets. Other significant crop species widely grown include finger millet, proso millet, and foxtail millet.
Millets may have been consumed by people for around 7,000 years and may have played a crucial role in the development of settled farming societies and multi-crop agriculture.
The nutritional value of them is really high. The nutritional value of each millet is three to five times more than that of rice and wheat in terms of proteins, minerals, and vitamins. Millets are free of gluten and rich in B vitamins, calcium, iron, potassium, magnesium, zinc and other nutrients. Millets are perfect food for anyone with wheat allergy or intolerance. Millet hve have a low GI than wheat. Diabetics patient might use millets for weight loss.
Types of Millets
We are going to learn about the 10 most popular and widely consumed varieties of millet across the world:
1. Foxtail Millet (Kakum/Kangni)
Foxtail Millet, also known as Kakum/Kangni in India, is usually available in Semolina or rice flour form.
The vitamin B12 included in foxtail millet is important for maintaining a healthy heart, ensuring that the neurological system is running smoothly, and generally promoting the growth of skin and hair. In Type-2 diabetes patients, a diet including Foxtail Millet may enhance glycemic management and lower insulin, cholesterol, and fasting glucose levels.
A good source of fibre, magnesium, phosphorus, and B vitamins is foxtail millet. It is a fantastic option for vegetarians and vegans because it also has a high protein content. That's not all, though. Foxtail millet is a fantastic choice for those who are sensitive to gluten because it is also gluten-free.
2. Finger Millet (Ragi)
The common name for finger millet is ragi. Health conscious people frequently eat finger millet as an alternative to rice and wheat as it has low carbohydrate & high in fibre content. Finger Millet is gluten-free and high in proteins and amino acids.
Finger millet can be made into cakes, puddings, or porridge after being ground into flour. In Nepal and many parts of Africa, the flour is converted into a fermented beverage (or beer). Animal feed is made from finger millet straw.
Finger Millet Nutrition
11% water, 7% protein, 54% carbs, and 2% fat make up finger millet (table). Finger millet has 305 calories per 100 grammes (3.5 oz) of reference material, as well as a significant amount of dietary fibre (20% or more of the Daily Value, DV), as well as a number of dietary minerals, most notably iron (87% DV).
Finger millet has high fibre content which helps to reduce bad cholesterol, which can lead to heart conditions including atherosclerosis. Consuming millet regular basis may help maintain your heart healthy by lowering cholesterol levels because cholesterol levels are one of the major risk factors for heart related disease.
In addition to helping with blood sugar regulation and weight management, finger millets are healthy for the digestive system.
3. Pearl Millet (Bajra)
The common name for pearl millet (Cenchrus americanus) is Pennisetum glaucum, but it is also known as Bajra in Hindi, Sajje in Kannada, Kambu in Tamil, Bajeer in Kumaoni, Maiwa in Hausa, and Mexoeira in Mozambique. The millet variety I is the most popular. It has been growing in Africa and the Indian subcontinent since ancient times.
Pearl millet (Bajra) is packed with multiple nutrients and vitamins, it also called a superfood for it's high nutrients content. Loaded with insoluble fiber that helps you lose weight, lower cholesterol, and lower blood sugar levels. If you are trying to lose weight, adding low-calorie density whole foods to your diet can be beneficial.
4. Sorghum Millet (Jowar)
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Because Jawar contains policosanols, it is a good source of iron, protein, and fibre which are best for decrease cholesterol levels. Jowar is a better option for those people who are allergic to wheat. Jowar is high in calories and macronutrients and has more antioxidants than blueberries, pomegranates and other cereals.
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Buckwheat Millet ( Kuttu)
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One of the most popular varieties of millet used in India, buckwheat is also known as kuttu in India and is frequently consumed during the Navratra festival fasting period. It lowers the blood pressure and is blood sugar. It is helpful for cardiovascular health, and should include it in your diet if you wish to lose weight. Additionally, buckwheat helps to prevent gallstones, asthma in children, and breast cancer.
Buckwheat also regard as a superfood because of its high level of nutrition and vitamins. Buckwheat may help manage diabetes, helps in weight loss, better heart health and helps to prevent deseases.
Buckwheat is rich in protein, fibre and other important nutrients. Buckwheat and buckwheat flour are ideal dietary for persons with celiac disease or gluten intolerance because it is gluten free.
6. Amaranth Millet (Rajgira/Ramdana)
In the past, the Aztecs used amaranth as a main diet. Due to their numerous health advantages, the leaves and seeds of this plant, which are also known as Kiwicha seeds in Peruvian, are becoming well-known "superfoods." The plant's seeds and leaves are both free of gluten and loaded with protein, fibre, minerals, and other vitamins and nutrients. Gluten-free is the umbrella term for the protein present in grains like wheat, barley, and rye that some people may not be able to tolerate due to illnesses like celiac disease or gluten allergies.
7. Little Millet (Moraiyo/Shavan/Sama)
Magnesium percentage is very high in little millet, which helps in cardiovascular health. Niacin, which helps decrease cholesterol, is also abundant in Little Millet. It promotes healthy weight control, heart health, and disease prevention.
Little Millet Nutritional Value
The nutritional values of Little Millet Per 100g are Carbohydrates-60.9 gm, Fat-5.2 gm, Iron-9.3 gm, Phosphorus-220 mg, Iron-9.3 mg, Calcium-17 mg, Calories-329 kcal, magnesium-114 mg and Protein 9.7 gm.
8. Barnyard Millet
The calories in barnyard millet are minimal. It is the least calorically dense cereal when compared to other cereals and a good source of readily digested protein.
Barnyard Millet Nutritional Value
For people on a diet, a serving of raw barnyard millets (25 g) provides 75 calories, 1.5 g of protein, 68% carbohydrate, and less than 400 kcal/100 g. And no, Barnyard millet isn't just for fasting; it's healthy enough to be consumed regularly by everyone.
9. Broomcorn Millet (Chena)
Because broomcorn has a low glycemic index, it helps regulate blood sugar levels. It is a very good option to include broomcorn in a diabetic person's daily diet.
Broomcorn Millets contain 4.5% of the total starch in the japonica varieties, with 3.6% of that being fat. They also contain beta-carotene, vitamin E, vitamins B1, B2, and B6, as well as a variety of other vitamins and minerals such as calcium, magnesium, phosphorus, iron, zinc, and copper.
10. Kodo Millet
Conclusion
One of the wisest choices you can make is incorporating millet into your diet. They offer your body the energy it needs to get through the day and have a number of positive health effects. You can select from a variety of millets and prepare recipes that are astounding, healthy, and delicious. Every variety of millet has a distinctive flavour and health advantages, and they are all packed with vital nutrients. Knowing about the many millets will make it simpler for you to select the best one for you and your family.
A major part of millet's association with drought-prone human populations' food security will endure. Due to the harshness of the environment and the strain that population increase has placed on traditional land-extensive fallow systems, productivity has lagged, especially in Africa.
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