Over the past few years, there has been a noticeable increase in interest in both traditional and alternative grains, with millets emerging as the focal point. Millets, which are a collection of gluten-free cereals, have been an integral part of traditional diets in numerous regions across the globe for centuries. Within the pages of this extensive glossary, we will embark on a detailed exploration of millet grains, examining various aspects such as their diverse types, nutritional composition, various cooking techniques, as well as the numerous health benefits they offer.
Millets have a long-standing history deeply embedded in ancient Ayurvedic texts.Their utilization is highly regarded. They are specifically praised for their exceptional capacity to harmonize various doshas. Particular focus on balancing vata dosha. Over the past few years, there have been several scientific studies that have provided support for these claims, as they have unveiled a multitude of health benefits that come with consuming millet on a regular basis.
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What Are Millets?
Millet is a member of the Poaceae family. It refers to a collection of small-seeded grains that are commonly known by this term. The cultivation and consumption of these grains date back to ancient times. They are renowned for their ability to thrive in various climates. Millets, which are cultivated in various regions of Africa, Asia, and the United States. They play a crucial role in the diets of people from different parts of the world. Hence, making them an indispensable element in diverse culinary traditions.
Different Types of Millets
Millets go by different names in various cultures and regions. In the English-Hindi dictionary, millet is translated to "bajra."
Millet is referred to as "miglio" in In Italian. The diversity in names reflects the widespread cultivation and consumption of these grains across the globe.
Here are some of the millets and their names in different Indian languages such as Hindi,Gujarati,Tamil,Telugi,Kannada & Marathi.
| S.No | English | Hindi | Gujarati | Tamil | Telugu | Kannada | Marathi |
| 1. | Foxtail millet | kangni | kang | thinai | korralu / korra | navane | kang / rala |
| 2. | Pearl millet | Bajra | Bajri | Kambu | Sajjalu | Sajje | Baajri |
| 3. | Kodo millet | Kodo | Kodro | Varagu | Arikelu | Harka | Kodra |
| 4. | Little millet | Kutki | Gajro/Kuri | Samai | Samalu | Saame | Sava/Halvi |
| 5. | Sorghum millet | Jowar | Jowari /Juar | Cholam | Jonna | Jola | Jwari |
| 6. | Finger millet | Ragi | Nachni | Kezhvaragu | Ragula | Ragi | Naachni |
| 7. | Proso millet | Chena | Cheno | Panivaragu | Varigulu | Baragu | Vari |
| 8. | Barnyard millet | Sama | Sama | Kuthiravali | Udalu/ Kodisama | Oodalu | Shamul |
1. Foxtail Millet
Also know as kangni in Hindi. Setaria italica, commonly referred to as foxtail millet, is considered to be one of the most ancient millet grains that has been cultivated for centuries. Due to its abundance of vitamins and minerals, incorporating it into different recipes can greatly enhance their nutritional value.
Millets, such as foxtail millet, have gained popularity in Karnataka, which is a part of southern India. Additionally, millet khichdi is a traditional favorite dish in this region. We call it thinai in tamil. We call it as korralu in Telugu.
Health Benefits of Foxtail Millet
Foxtail millet, in particular, has gained attention for its numerous health benefits. This millet has low glycemic index.Hence, it is great for weight management. It has an ability to provide a sense of fullness for a longer time. Additionally, foxtail millet may help prevent bacterial infections
2. Pearl Millet:
Also know as Bajra in Hindi. It is scientifically referred to as Pennisetum glaucum. In certain regions of Andhra Pradesh, Pearl millet is a commonly consumed staple food. One of the notable characteristics of this variety of millet is its ability to withstand drought conditions, in addition to its remarkable nutritional value.
3. Kodo Millet:
Known as kodo in Hindi, Another widely consumed variety in India is Kodo millet, also known as Paspalum scrobiculatum. In comparison to other millets, this particular one has a longer cooking time; however, it compensates for it by offering a distinctive and delightful nutty flavor.
4. Little Millet
Known for its small, round grains, little millet, scientifically referred to as Panicum sumatrense, has gained recognition. Due to its abundance of vitamins and minerals, this ingredient has become increasingly popular in healthy recipes.
5. Sorghum millet
Also known as Jowar in Hindi. Sorghum bicolor, commonly called sorghum and also known as great millet. It is a grass species cultivated for its grain. Used for food for humans, animal feed, and ethanol production. Jowar roti is a delicious traditional recipe. Jowar and Bajra were traditionally used to make rotis, when wheat flour was not so available.
6. Finger millet
Known as Ragi or nachni in hindi, Eleusine coracana, or finger millet is an annual herbaceous plant. It is widely grown as a cereal crop. You find it in the arid and semiarid areas in Africa and Asia. It is a tetraploid and self-pollinating species probably evolved from its wild relative Eleusine africana.
Ragi is one of the best alternatives if you want to replace white rice or whole grains such as wheat. Use ragi flour to make Ragi roti or Ragi biscuits. Ragi contains essential nutrients that help to improve overall health apart from the blood glucose level. Ragi is high in dietary fibre that helps to reduce the glycemic load. A various number of studies also suggest that use of millets that are low gi foods help improce the cholestrol levels and diabetic patients . You can also use it to make idli and dosa. You can also use it to make cutlets.
Health benefits of Ragi / finger millet
Millets, particularly finger millet or ragi, have emerged as a valuable addition to the dietary landscape, especially for those grappling with health conditions like diabetes, heart disease, and high cholesterol levels. The nutritional value of ragi lies in its complex carbohydrates and high fiber content, contributing to a lower glycemic index compared to white bread and other high GI foods. In a recent study, the consumption of finger millet showed a significant difference in blood glucose response, making it a good choice for diabetes management. Ragi flour is rich in essential amino acids, phenolic compounds, and soluble fiber, promoting insulin sensitivity and aiding weight loss. Moreover, its low glycemic value helps prevent sugar spikes, making it a suitable option for a diabetic diet.
As a gluten-free grain, it is also an excellent choice for those with insulin resistance and high blood pressure. Ragi can be incorporated into various dishes such as ragi dosa, ragi porridge, and ragi upma, offering not only a steady increase in energy but also a plethora of health benefits. In South India, where millets have been staple foods for a long time, the traditional inclusion of ragi in the diet is now gaining recognition globally as a healthy and nutritious alternative to other grains. It's time to consider millets as a primary reason for promoting a healthy diet and aiding in the management of diabetes mellitus and other health conditions. Always consult with a healthcare professional for personalized dietary advice.
7. Proso millet
Panicum miliaceum is a grain crop with many common names, including proso millet, broomcorn millet, common millet, hog millet, Kashfi millet, red millet, and white millet.
8.Barnyard Millet
Known as Sama in Hindi, Barnyard millet, scientifically known as Echinochloa esculenta, can be frequently found in various regions of China & India. Known for its tiny seeds, this ingredient is commonly used as a staple in a wide variety of Indian and Chinese dishes. Sama halwa is a traditional dish eaten during Hindu fasting periods.
How to Cook Millets
Basic Steps:
- Cleaning Millets:
- In order to ensure a clean and safe cooking process, it is important to thoroughly clean the millets before cooking, making sure to remove any small stones or debris. Keep rinsing the items under cold water until the water runs clear.
- Soaking Millets:
- Although it is not always required, you can achieve shorter cooking times and maximize the nutritional advantages of millets by soaking them for a few hours or overnight.
- Draining Water:
- Once you have finished soaking the millets, make sure to drain the water from them. It is important to note that this particular step is crucial. Ensures that the grains are cooked properly. This way you are able to maintain their desired texture.
- Cooking Methods:
- There are several ways to cook millets. You can boil, steam, and pressure cook them. Hence you use it to prepare delicious meals. Many people prefer pressure cooking because it allows for quick and efficient meal preparation.
Are Millets Gluten-Free?
Yes, millets are naturally gluten-free, making them an excellent choice for those with gluten sensitivity or celiac disease. Including millets in your diet provides a nutritious alternative to gluten-containing grains.
Nutritional Value of Millets (GI index and other properties)
Millets are a rich source of vitamins, minerals, and fiber. They offer a diverse range of nutrients, including vitamin B, which plays a crucial role in energy metabolism. The glycemic index of millets is generally lower than that of rice, making them a healthier option for managing blood sugar levels.
| S.No | English | GI Index | Protien (in 100g) | Carbs (in 100g) | |
| 1. | Foxtail millet | 50-60 | 12.3g | ||
| 2. | Pearl millet | 70-85 | 10.6g | ||
| 3. | Kodo millet | 50-65 | 8.3g | ||
| 4. | Little millet | 50-65 | 7.7g | ||
| 5. | Sorghum millet | 70-85 | 10.4g | ||
| 6. | Finger millet | 70-80 | 7.3g | ||
| 7. | Proso millet | 50-65 | 11.5g | ||
| 8. | Barnyard millet | 50-65 | 11.2g | ||
Millets in Chinese Culture
Millets hold significance that extends beyond just the Indian subcontinent. Millet holds historical significance in Chinese culture. Dating back to the 14th century BC, millet cultivation was discovered at Cishan. An archaeological site located near the Yellow River. It played a crucial role in their agricultural practices, highlighting its long-lasting significance in their culture.
Millet recipes
Here are some of the millet recipes
Conclusion
In recent years, millets have emerged as nutritional powerhouses with diverse culinary applications. From the ancient Ayurvedic texts to modern healthy recipes, millets have stood the test of time. As we continue to explore and appreciate these tiny seeds, it's crucial to remember their cultural significance, nutritional value, and the positive impact they can have on our health. So, whether you are looking to manage your blood sugar levels, maintain a healthy weight, or simply enjoy a delicious and nutritious meal, millets might just be the key ingredient you've been searching for.
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