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In a world where health and wellness have become a supreme lifestyle, nutrition-oriented food items like Millets and other cereals are gaining popularity. Every dietician and nutritionist is vouching for the remarkable benefits that Millets have on human health. Apart from being gluten-free, they can enhance your health and promote weight loss. If you are someone who likes to eat rice and wheat in your meals every day, it might help integrate organic millets into your diet in more than one way. However, many individuals do not know the various types of millets to choose from, as well as their nutrient value and calories.
What are Millets?
Millets are highly variable small-seeded grasses, commonly planted as cereal crops/grains across the world. Millet can be white, green, yellow, or red and is tiny in size and round in form.
These are very high in terms of their nutritional content. As for proteins, minerals, and vitamins, each Millet is three to five times nutritionally better than rice and wheat. Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc, and gluten-free. They have a low GI, so millets are ideal for wheat allergies/intolerance in humans. Weight loss millets are also suitable for diabetics.
Different Types of Millets
Given below are 10 different types of Millets that are commonly consumed across the world:
1. Finger Millet (Ragi)
Finger Millet is popularly known as Ragi. It is commonly consumed by fitness enthusiasts as a healthier alternative to rice and/or wheat. It is a gluten-free variant of Millet, rich in proteins and amino acids. In growing children, finger millet is intended to facilitate brain growth. It is also high in calcium and has healthy concentrations of iron and other minerals as well. Ragi also has a good number of essential amino acids essential for the human body in the antioxidant activity of traditional Indian foods.
Also Read : Millets Benefits and Nutrition facts
2. Foxtail Millet (Kakum/Kangni)
Foxtail Millet, also known as Kakum/Kangni in India, is usually available in Semolina or rice flour. It is rich in carbohydrates that help in balancing blood sugar levels in the body. These millets have a high Iron content. Foxtail Millet can improve overall immunity.
3. Sorghum Millet (Jowar)
This is yet another popular type of Millet in India to make Rotis and other bread. It is locally known as Jowar. Organic jowar is a rich source of iron, protein, and fibre and, because of the presence of policosanols, can help lower cholesterol levels. People with wheat allergies can have Jowar as a healthier alternative. Jowar also has more antioxidants than blueberries and pomegranates and is rich in calories and macronutrients. Sorghum helps increase metabolism.
4. Pearl Millet (Bajra)
Pearl millet or Bajra is one of the most common types of millets that you must have tasted. It is prepared in various ways, including roti and khichdi, with immense health benefits. Bajra includes iron, fibre, protein, and minerals such as magnesium and calcium. It can be perfect for your well-being to practice regular pearl millet intake, such as helping you battle type II diabetes.
5. Buckwheat Millet (Kuttu)
Buckwheat, also known as Kuttu in India, is one of the most common types of Millet and is often used during the Navratra fasting time. It is diabetic-friendly and helps in reducing blood pressure. It is helpful for good cardiovascular health, and if you want to lose weight, it should be integrated into your diet. Buckwheat also protects against cancer of the breast, asthma in children, and gallstones.
6. Amaranth Millet (Rajgira/Ramdana/Chola)
You must have heard about the incredible benefits of Amarnath Oats. But do you know that Amarnath, also known as Rajgira, Ramdana, and Chola, is a type of Millet? This Millet is rich in protein and dietary fibre. It is great for a healthy diet. This Millet also helps in fighting greying and hair loss. Amaranth also lowers cholesterol levels and cardiovascular disease risk. Calcium, vitamins, and other minerals are high in it.
Also Read : Quinoa Health Benefits
7. Little Millet (Moraiyo/Kutki/Shavan/Sama)
Little Millet is also called Moraiyo, Kutki, Shavan, and Sama. It is loaded with vitamin B and essential minerals such as Calcium, Iron, Zinc, and Potassium. Little Millet is largely used in Southern states of India in numerous traditional dishes. It is a healthier alternative to rice and does not cause weight gain.
8. Barnyard Millet
Barnyard Millet is also known as Sanwa. It is stacked with high amounts of dietary fibres that help improve bowel movement and aiding weight loss. It is rich in calcium and phosphorus, which can strengthen bone density.
9. Broomcorn Millet
Popularly known as Chena in India, Broomcorn helps balance blood sugar levels as it has a low glycemic index. It is a good option for diabetics to be incorporated into a daily diet. Switching to a diet with Millet can be a good transformation as far as nutrition is concerned. One can shop for Millets online and get a hand on the organic options available from different brands.
10. Kodo Millet
Kodo Millet, also known as Kodon Millet, is a digestible variant with higher amounts of lecithin amino acid. It has a significant effect on strengthening the nervous system. Kodo is a fantastic source of B vitamins, especially niacin, B6, and folic acid, among other vitamins and minerals. It contains calcium, iron, potassium, magnesium, and zinc minerals. Being a gluten-free millet, it is great for gluten-intolerant individuals. It can relieve cardiovascular disorders such as high blood pressure and cholesterol levels when eaten regularly by postmenopausal women.
Including Millets in your diet is one of the best decisions you can make! They have multiple health benefits and provide your body with the energy it needs to go through the day. You can choose from different types of millets and get to cook some amazing healthy and tasty recipes that will leave you in awe! They are full of essential nutrients, and every kind of millet has its own unique taste and health benefits. Now that you know about different millets, it will be easy for you to choose the right one for you and your family. Try swapping rice with organic millet and look at the difference it will make!
1. Which Millet has the highest Fibre?
Several studies have recorded that Kodo millet and small Millet have 37% to 38% dietary fibre, which is the highest among cereals.
2. Which Millet is closest to Rice?
Foxtail Millet is the closest to rice. It is most commonly used as a substitute for rice across the world.
3. Which type of millet is good for diabetes?
It has been observed that foxtail millet (also known as kakum/kangni) is suitable for people with type 2 diabetes. It has high iron content and helps in regulating blood sugar levels. It’s best to swap rice with foxtail millet for the most effective results.