Millets are small-seeded grasses that are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil fertility and moisture. Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes.
Millets are
also unique due to their short growing season. They can develop from planted
seeds to mature, ready to harvest plants in as little as 65 days. This is
important in heavily populated areas. When properly stored, whole millets will
keep for two or more years.
Nutrition:
They are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to rice, especially polished rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes.
Millets are particularly high in minerals like
iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest
in calcium content, about 10 times that of rice or wheat.
Nutritional
Significance of Small Millets
The following is the quantification of
nutrients found in 100gms of specific grain
|
Grain
|
Protein
gms
|
Carbo
hydrates
gms
|
Fat
gms
|
Minerals
gms
|
Fiber
gms
|
Calcium
mgs
|
Phos phorous
mgs
|
Iron
mgs
|
Energy
Kcal
|
Thaimin
mg
|
Niacin
mg
|
|
Finger
|
7.3
|
72
|
1.3
|
2.7
|
3.6
|
344
|
283
|
3.9
|
336
|
0.42
|
1.1
|
|
Sorghum
|
10.4
|
70.7
|
3.1
|
1.2
|
2.0
|
25
|
222
|
5.4
|
329
|
0.38
|
4.3
|
|
|
11.8
|
67.0
|
4.8
|
2.2
|
2.3
|
42
|
240
|
11.0
|
363
|
0.38
|
2.8
|
|
Foxtail
|
12.3
|
60.2
|
4.3
|
4.0
|
6.7
|
31
|
290
|
2.8
|
351
|
0.59
|
3.2
|
|
Little
|
7.7
|
67.0
|
4.7
|
1.7
|
7.6
|
17
|
220
|
9.3
|
329
|
0.3
|
3.2
|
|
Kodo
|
8.3
|
65.9
|
1.4
|
2.6
|
5.2
|
35
|
188
|
1.7
|
353
|
0.15
|
2.0
|
|
Proso
|
12.5
|
70.4
|
1.1
|
1.9
|
5.2
|
8
|
206
|
2.9
|
354
|
0.41
|
4.5
|
|
Barnyard
|
6.2
|
65.5
|
4.8
|
3.7
|
13.6
|
22
|
280
|
18.6
|
300
|
0.33
|
4.2
|
|
Paddy Rice
|
6.8
|
78.2
|
0.5
|
0.6
|
1.0
|
33
|
160
|
1.8
|
362
|
0.41
|
4.3
|
|
Wheat
|
11.8
|
71.2
|
1.5
|
1.5
|
2.0
|
30
|
306
|
3.5
|
348
|
0.41
|
5.1
|
Kodo millet
Kodo millet was domesticated in India almost 3000 years ago. It is found across the old world in humid habitats of tropics and subtropics. It is a minor grain crop in India and an important crop in the Deccan plateau.
This millet grows faster in warm and dry climate. It
is highly drought tolerant and can be grown in scanty rainfall areas which
receive only 40-50 cms rainfall annually. The crop becomes ready for harvest in
the month of September or October in northern India.
Kodo millet (kodri), the wild cereal, has medicinal properties that can help diabetics and even the obese.
Research by professor M Daniel, former
head of M S University's botany department, has revealed kodri, which yields
white-husked grain, has a number of medicinal properties (including
anti-diabetic and anti-rheumatic attributes), helps heal wounds and has a
tranquilizing effect.
Through the research, the professor has
isolated five anti-diabetic compounds — quercetin (the major one), ferulic
acid, p-hydroxybenzoic acid, vanillic acid and syringic acid — from kodri and
one chemical (quercetin) that prevents obesity. (Prashant Rupera, TNN | Nov 11,
2013, 06.15AM IST)
Proso Millet
Proso millet was domesticated in Manchuria
and introduced to Europe about 3000 years ago, followed by introduction in the
Near East and India. It is the milium of the Romans and the true millet of
history. Proso millet is well adapted to many soil and climatic conditions.
Being a short season crop with low water requirement, it grows further north
than the other millets and also adapts well to plateau conditions and high
elevations. Proso is found high in mountains; in the former USSR up to 1200 m
and in India up to 3500 m.
Proso millet generally matures between 60-90 days after planting and can be grown successfully in poor soil and hot dry weather. It is an easy crop to grow and it seems to be better adapted than most crops to primitive agricultural practices.
Proso millet requires very little water, possibly the lowest water requirement of any cereal, and converts water most efficiently to dry matter/grain. This is not because of its drought resistance but because of its short growing season.
Foxtail
Millet
Foxtail millet is regarded as a native of China, it is one of
the world’s oldest cultivated crops. Known from the Yang-Shao culture period
dating back about 5000 years.
In our country it is cultivated in Karnataka, Aridhra Pradesh, Madhyra Pradesh and Uttar Pradesh. It is known by different names in different languages stich as kaon (Bengali), kanghu (proya), korra (Telugu), tenai (Tamil), thana (Malayalam), navane (Kannada), kangni (Punjabi), kauni(Hindi) and kang (Marati).
Health Benefits of Foxtail Millet
Foxtail millet may help control blood sugar and cholesterol
Foxtail millet (Setaria italica) is a common food in parts of India. Scientists at Sri Venkateswara University in that country studied its health benefits in diabetic rats, and concluded that the millet produced a “significant fall (70%) in blood glucose” while having no such effect in normal rats. Diabetic rats fed millet also showed significantly lower levels of triglycerides, and total/LDL/VLDLcholesterol, while exhibiting an increase in HDL cholesterol.
In our country it is cultivated in Karnataka, Aridhra Pradesh, Madhyra Pradesh and Uttar Pradesh. It is known by different names in different languages stich as kaon (Bengali), kanghu (proya), korra (Telugu), tenai (Tamil), thana (Malayalam), navane (Kannada), kangni (Punjabi), kauni(Hindi) and kang (Marati).
Health Benefits of Foxtail Millet
Foxtail millet may help control blood sugar and cholesterol
Foxtail millet (Setaria italica) is a common food in parts of India. Scientists at Sri Venkateswara University in that country studied its health benefits in diabetic rats, and concluded that the millet produced a “significant fall (70%) in blood glucose” while having no such effect in normal rats. Diabetic rats fed millet also showed significantly lower levels of triglycerides, and total/LDL/VLDLcholesterol, while exhibiting an increase in HDL cholesterol.
Whole grain council; Pathophysiology.
Sept 23, 2010 [Epub ahead of print]
Little millet
Little millet was domesticated in India. It represents the weedy
progenitor of P.psilopodiumgrown
throughout India to a limited extent up to altitudes of 2100 m, but is of
little importance elsewhere. The seeds of little millet are smaller than those
of common millet.
Little millet is another reliable catch crop in view of its
earliness and resistance to adverse agro-climatic conditions. The stover is a
good fodder for cattle.
Pearl
Millet
Also known as Bajra is a Kharif crop and is chiefly grown in
Rajasthan, Gujarat, Uttar Pradesh, Haryana, Andhra Pradesh, Tamil Nadu, Punjab
and Maharashtra. The crop can do well in the areas with less than 350 mm annual
rainfall and temperatures between 25 to 35 degree Celsius.
The Hidden Nutritional Qualities of Bajra or Pearl Millet
Pearl millet or bajra is a highly nutritious and a gluten free grain. It is full of vitamins, minerals and amino acids.
The grain is easily digestible and has the lowest probability of causing allergic reactions.
It is rich in starch and this makes it a great source of energy.
It is an excellent source of protein and fiber.
It is rich in minerals like phosphorus, iron and zinc.
What are the Health Benefits of Bajra?
People suffering from celiac disease cannot tolerate gluten. Bajra, being gluten free, becomes a very good food choice for these people.
It is highly effective and recommended in cases of severe constipation and stomach ulcers.
It helps in lowering the cholesterol levels. This is due to the presence of phytic acid and niacin.
It is also believed to be associated with bringing down the risk of cancer.
Being rich in fiber content, bajra works very well in diabetes. Gradual release of blood sugar in the bloodstream helps to keep the glucose levels normal.
The wholegrain supports weight loss. The high fiber content leads to a feeling of fullness for a prolonged period and this controls your hunger. You tend to eat less and this aids in your weight loss process.
The Hidden Nutritional Qualities of Bajra or Pearl Millet
Pearl millet or bajra is a highly nutritious and a gluten free grain. It is full of vitamins, minerals and amino acids.
The grain is easily digestible and has the lowest probability of causing allergic reactions.
It is rich in starch and this makes it a great source of energy.
It is an excellent source of protein and fiber.
It is rich in minerals like phosphorus, iron and zinc.
What are the Health Benefits of Bajra?
People suffering from celiac disease cannot tolerate gluten. Bajra, being gluten free, becomes a very good food choice for these people.
It is highly effective and recommended in cases of severe constipation and stomach ulcers.
It helps in lowering the cholesterol levels. This is due to the presence of phytic acid and niacin.
It is also believed to be associated with bringing down the risk of cancer.
Being rich in fiber content, bajra works very well in diabetes. Gradual release of blood sugar in the bloodstream helps to keep the glucose levels normal.
The wholegrain supports weight loss. The high fiber content leads to a feeling of fullness for a prolonged period and this controls your hunger. You tend to eat less and this aids in your weight loss process.
Jowar (Sorghum vulgare)
Sorghum, like barley, is extremely resistant to drought. It is usually grown in dry parts of the world
Nutritional benefits of sorghum are many:
It is a very good source of proteins.
It contains essential nutrients like iron,
calcium, potassium, and phosphorous.
It contains good amounts of B-vitamins like
thiamin and riboflavin.
Sorghum is rich in phytochemicals including
tannins, phenolic acids and anthocyanins. Studies have shown that sorghum can
reduce the risk of certain types of cancer in humans. The phytochemical levels
are so high in this millet that they have shown potential usefulness in
reducing obesity as well.
Sorghum is also known to be heart healthy.
Sorghum, like barley, is extremely resistant to drought. It is usually grown in dry parts of the world
Nutritional benefits of sorghum are many:
It is a very good source of proteins. It contains essential nutrients like iron,
calcium, potassium, and phosphorous. It contains good amounts of B-vitamins like
thiamin and riboflavin. Sorghum is rich in phytochemicals including
tannins, phenolic acids and anthocyanins. Studies have shown that sorghum can
reduce the risk of certain types of cancer in humans. The phytochemical levels
are so high in this millet that they have shown potential usefulness in
reducing obesity as well. Sorghum is also known to be heart healthy.
Ragi (Eleusine
coracana)
Finger Millet, also known as Ragi, is cultivated in drier parts of the world - mainly in Asia andAfrica . Ragi
has a distinct taste and is widely used in Southern Indian and Ethiopian
dishes. Ragi is a rich source of Calcium, Iron, Protein, Fiber and other
minerals. The cereal has low fat content and contains mainly unsaturated fat.
It is easy to digest and does not contain gluten; people who are sensitive to
gluten can easily consume Fnger Millet.
The Ragi based foods are highly suited for expectant mothers and elderly due to there high calcium and iron content.
Finger Millet, also known as Ragi, is cultivated in drier parts of the world - mainly in Asia and
The Ragi based foods are highly suited for expectant mothers and elderly due to there high calcium and iron content.
Finger millet
(ragi) tops in antioxidant activity among common Indian foods.
E. crusgalli domesticated in Japan
4000 years ago and E.colona domesticated in India. Barnyard millet is the
fastest growing of all millets and produces a crop in six weeks. It is grown in
India, Japan and China as a substitute for rice when the paddy crop fails. The
plant has attracted some attention as a fodder in the United States and Japan.
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