Wondering about millets and don’t know about all types of millets? If you’re much curious then don’t hold on too in this page you will get introduced deeply to all types of millets.
First, know a little about millets so you will build a perfect foundation to understand its types.
What are Millets?
Millets are cereals small rounded in shape and are available in different colors such as yellow, red, green, and white. Along with different colors millets are available in different varieties also examples like foxtail, jowar, bajra, etc. I will discuss later them in detail.
Millet is also a priority in respect to health, it provides different health benefits to our body. That is why millet is preferred to be added to the diet. Millets are highly nutritious foods with an abundance of carbohydrates, proteins, and various minerals.
If talk about the production of millets India is the no. one country and at the first position for millets production in the world. After India, China and Niger are leading countries.
All three countries contribute to more than 55 percent of the world’s total millet production. Many other countries also produce millets but these three are the top three.
Nutrition Profile Of Millets
For 100 gm serving-
- Calories (378)
- Carbohydrates (73 g)
- Proteins (11 g)
- Dietary fiber (8.5 g)
- Fat (4.2 g)
- Potassium (195 mg)
- Calcium (8 mg)
- Iron (3.01 mg)
- Sodium (5 mg)
Now, you’re much intelligent about what are millets, their nutrition value and you have a good understanding of them. Read further to know about types of millets.
Types Of Millets
Millets cereals cultivated in different varieties in the world. So, they are available in different types in nature let’s break down each of them one by one.
Foxtail millets are like small seeds yellowish and brown in color. Cultivation of foxtail is all over the world some countries are top producers of it like China, India, South-Eastern Europe, and Indonesia.
It is a good combination of nutrients and minerals which enhance your body output filled with iron, zinc, protein carbs can make your overall day healthy.
Foxtail millet is a good calcium source that is needed for the maintenance of the bony structure of your body. It also improves the Vitamin D levels in your body.
You can eat foxtail millet as sprouts and prevent diseases like bone cell destruction and bone fracture possibilities.
Proso millet is rounded cereals that look creamy whitish, orange, red, yellow, black, grey in color. These types of millets are also used as birdseed, it is also a traditional food choice in Chinese, Russian and German cuisines.
These types of millets are higher mineral and vitamins source, B-complex vitamins, folic acid are present inside and minerals like calcium, iron, zinc and also composed of amino acids. In type 2 diabetes proso millet is also used.
Proso millets are grown in the summer season and are mountain crops grown at a height of about 1200 m in the mountain regions of the former Union of Soviet Socialist Republics (USSR) and 3500 m in India.
Pearl Millet (Bajra)
Pearl millet is the mostly grown crop grown in Africa. After rice, maize and wheat pearl millet is mostly grown crop in India.
The best suited season for pearl millet is summer season, annually they grow at this time.
These types of millets are creamy and fluffy are also taste good with holding many nutrients and mineral contents inside.
Folate, sodium, fiber, iron, proteins and carbs are its main nutritions while there are many more.
In 2016, nearly 10.28 million tonnes of pearl millet is yielded by Indian states such as Haryana, Gujarat, Karnataka, Madhya Pradesh, Rajasthan, Uttar Pradesh, and Maharashtra on 8.8 million ha of land.
Jowar millet is also known by the name sorghum. These types of millets are highly cultivated in India. The other countries like Africa, Central America, Asia, and Australia also grow jowar millet.
At the time of harvesting it colours red and appears hard and dried when it is ripe.
Carbohydrates, protein, and dietary fiber is the most dominant nutrition components of jowar millet it also brings the benefit of iron, calcium, sodium, potassium, and phosphorus.
Thiamine, riboflavin, folate and niacin are some other health friendly vitamins.
Kodo millets are reddish pink in colour. If you’re thinking of a blood purifier than this should be your choice.
In India these types of millet are mostly cultivated in regions of Madhya Pradesh, Tamil Nadu, Chattisgarh, Karnataka and Maharashtra.
The people who are suffering from high blood sugar are often adviced to eat kodo millet in place of rice.
Helps in reducing toxic substances from the body and promote their elimination.
These millets contain carbohydrates (65.6%), protein (8.3%), Ash (2.9%) and fat (1.4%).
These are highly nutritious millet which aids in the prevention of diseases like hyperlipidemia, low immunity, high cholesterol levels, kidney issues, low hemoglobin, blockage of heart and many other issues are countered by Kodo millets.
You can relate these types of millet with quinoa as both are seed and because of the nutrition value it provide, it is protein packed millet and is also free with gluten.
The Amarnath millet is a highly health beneficial food so its production is increased and they are grown mostly in the countries like Russia, Central, and Latin America, and China.
You can expect 9 grams of protein from a cup of these millets and this is huge it is not only limited to protein it also contains Vitamin C which is not present in any other grain.
Other healthy minerals like iron, phosphorus, calcium, magnesium and potassium are also present in it.
Studies reveal the importance of these millets, In the heat diseases and disturbances these millets aids in maintaining plasma cholesterol levels, exert immune system benefits, reducing blood glucose, acting as antitumor, anemia, and hypertension are also controlled by these types of millets.
Barnyarn millet is the mostly grown crops in Asia, it is developed in India and then cultivated to all over the India.
Examples of major countries which produce barnyard millet are Gujarat, Madhya Pradesh, Maharashtra, Tamil Nadu, Uttarakhand, and Andra Pradesh.
These crops are grown in every season not limited to a particular season for cultivation. An abundant amount of carbs, protein, fiber, and other micronutrients like zinc and iron are also present.
These types of millets are known to reduce down the blood sugar in type 2 diabetes so for patients with type 2 diabetes barnyard millet is a good choice.
According to a scientific study, it was indicated that heat-treated and dehulled barnyard millets are beneficial for treating type 2 diabetic patients.
Finger Millet (Ragi)
Finger millets are dark reddish and black in color. The Himalayan regions are most suited for growing finger millets, it is mostly grown in Nepal in India.
African lowlands also cultivate finger millets. It also needs moderate amounts of raindrops for its growth.
These types of millet varieties contains fibre (15-20%), proteins (5-8%), carbohydrates (65-75%), mineral content is 2.5-3.5%, and also ether contents (1-2%).
Nutritional contents like calcium, phenolic compounds and fibres are also present in finger millets.
A study shows the role of fibre and phenolic compounds present in finger millet in gaining health advantages.
The cultivation and production of buckwheat millet in 2017 is most in Russia, China, Ukraine, France and Kazakhstan.
In India it is mostly grown in mountain regions in Himalayan regions it covers 90% of the land. Arunachal Pradesh, Jammu & Kashmir state in eastern and western regions of India known for the production of buckwheat millet.
These are grey, white, brownish in colour and are like long extended triangles.
It is packed with antioxidants, proteins, fiber, starch, and other low quantity elements. Minerals are also abundantly packed in buckwheat millet Magnesium, calcium, sodium, zinc, iron, potassium, copper, manganese and selenium are some minerals found in them.
Buckwheat millet is also rich in amino acids, favonoids and with vitamin B.
So, these types of millets are a perfect nutrition rich mix you can add to your diet.
Little millets are relative of proso millet, there is a difference in size of seeds little millet as its name smaller in size than proso millet.
Little millet is a faster cooking foods than other millet as its seeds are much smaller than other types of millets.
These millets are best considered for diabetic patients because of their slow digestion effect, low carbohydrates, and water-soluble gum content they decrease the glucose in the blood and provide better control.
If its nutrition content is considered the 100 g of raw little millet composed of protein (9.7 g), iron (9.3 g), calcium (17 g), fiber (7.6 g), proteins (9.7 g), carbohydrate (67 g) and iron (9.3 g) with 329 calories of energy.
So, now you are very much aware of all of the types of millet you can include in your diet. To really get inspired to add these millets to your diet you must know the clear health benefits it.
Health Benefits of Millets
These are some health benefits of millets you have to be cleared off.
Helps in detoxification
The millets are rich with many compounds that act as antioxidants when reaching inside our body because of these compounds the toxic substances present inside our body get eliminated.
Compounds like curcumin and ellagic acid do capture all the toxic elements inside the body and also helps in their excretion out of the body by improving the functions of organs responsible for elimination and excretion.
The catechins and quercetin are the chemical compounds know to improve the elimination and excretion activity of liver and kidneys.
Accroding to WebMD, millets contain a compound called niacin which supports the body to manage 400 enzymatic reactions.
Diabetes is the most commonly occurring disease among people of all ages whether the people are adult or younger they are most affected by diabetes, bad lifestyle practice is also a major reason for diabetes.
Millete are not higher in simple carbohydrates but in complex carbohydrates which makes millet a low glycemic food.
Manganese is the compound that reduces the sugar in the body by increasing insulin efficiency. It was also suggested by the medical experts that diabetes can be reduced to 30% by getting magnesium from your diet.
Millets are low GI foods that resist and don’t increase the levels of glucose in your blood. Hence all these aids in the reduction, prevention, and control of diabetes.
Helps promote digestion
Fiber is known by everyone that’s a high digestion promoter and when it comes to millet both types of fiber whether soluble and insoluble are present in millet.
Insoluble fibre present in millet is also good for the bacteria in gut which enhances digestion abilities.
Many stomach discomforts like constipation, bloating, feeling gas, and cramping are also relieved by millets. Gastric ulcer and colon cancers are some major conditions that also get prevented by millets.
By improving all the organs related to metabolism and elimination of food like intestine, kidney, and liver all the body’s digestive health is maintained well.
Beneficial for heart
The millets are rich in soluble fiber content, atherosclerosis is reduced by lowering ‘bad cholesterol’ in your blood. The soluble fibre forms a gel-like substance that absorbs cholesterol.
The good cholesterol levels are increased and triglycerides decreased by eating millet which also helps to overall cardiovascular health.
Coronary heart disease (CHD) is the main risk factor for heart caused by high cholesterol levels. So, involving good amounts of millets in your diet will help you prevent any occurrence of CHD.
Millets are composed of chemical compounds like selenium, pantothenic acid, and quercetin all these compounds provide antioxidant properties to the millet.
These compounds shows their activity by reduce if any production of cancer cells occur inside the body.
It was found by research that for women’s if they eat abundant amounts of fiber every day that is more than 30% are hardly at risk of developing any breast cancer.
So, millets are a good source of both fibre and anti-cancerous substances you can add it in your diet to leverage the benefits.
Repair body tissues
Phosphorus is a mineral known to be good for bones and teeth and in addition, it is also beneficial for body tissues and for promoting new cell growth.
Mainly phosphorus focuses on forming the structure of cells inside the body which is an important aspect for the growth and development of any new cell.
Millets contain phosphorus in good amounts and quantities and because of this, you should never leave millet behind for choosing the diet.
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Frequently Asked Questions
What are the 5 Millets?
Millets are available in different varieties some of them are-
Which Millet is healthiest?
All the millet adds benefits to health however some are better in terms of nutrition value than others but all have their unique advantages.
Among all Kodu millet, Little millet, Jowar millet, Foxtail millet, Finger millet are some healthiest millet that you should add to your diet.
Can we eat millets everyday?
There should be no doubt about adding millet to your daily diet as it is a highly nutritious food. Even researchers also suggest that all types of millets if added to the diet can increase the nutritional health value and also decrease down the chances of certain diseases like breast cancer in women, colon cancer, etc.
Does millet make you fat?
The answer is in the nutrition profile of millet which has low carbohydrates, low fat, and many other compounds that aids in digestion and provides many other benefits like managing glucose levels in the blood, etc. So, if you think you will be fat after eating millet you have to think again.
The important thing is adding millets to your diet, don’t be over confused by choosing its type all the millets are health benefits you can add and taste one by one each millet introduced in the above article.
And if you are suffering from some disease you can also consult with the doctor while adding millet to your diet, it doesn’t mean millets can cause harm but you have to confirm it first.
If you’re supposing to tell anything more about millets you can comment down your confusion and querry below.