Guidance Note No. 12/2019* Millets — The Nutri-cereals SUMMARY Millets are group of small grained cereal food crops which are highly tolerant to drought and other extreme weather conditions and are grown with low chemical inputs such as fertilizers and pesticides. Most of millet crops are native of India and are popularly known as Nutri — cereals as they provide most of the nutrients required for normal functioning of human body. Millets are classified into Major Millets and Minor Millets based on their grain size. Pseudo millets are so called because they are not part of the Poaceae botanical family, to which ‘true’ grains belong, however they are nutritionally similar and used in similar ways to ‘true’ grains. Ministry of Agriculture and Farmers Welfare has recognized the importance of Mil- lets and declared Millets comprising of Sorghum (Jowar), Pearl Millet (Bajra), Finger Millet (Ragi/Mandua), Minor Millets i.e., Foxtail Millet (Kanngani/kakun), Proso Millet (Cheena), Kodo Millet (Kodo), Barnyard Millet (Sawa/Sanwa/Jhangora), Little Millet (Kutki), Brown top millet and two pseudo millets i.e., Buck- wheat (Kuttu), Amaranth (Chaulai)) as “Nutri-Cereals” for production, consumption and trade point of view. India celebrated 2018 as ‘The Year of Millets’ and the Food and Agricultural Organi- zation (FAO) has declared 2023 as “International Year of Millets”. All these substan- tiate the importance of millets. Millets are gluten free and non- allergenic. Millet consumption decreases triglycer- ides and C- reactive protein, thereby preventing cardiovascular disease. All millets are rich in dietary fibre. Dietary fibre has water absorbing and bulking property. It in- creases transit time of food in the gut which helps in reducing risk of inflammatory bowel disease and acts as detoxifying agent in the body. KEY TAKEAWAYS + Most of millet crops are native of India and are group of small grained cereal food crops which are highly nutritious. + Millets are popularly known as Nutri — cereals as they provide most of the nutrients + required for normal functioning of human body. + Millets are Gluten free and good for people who are gluten-intolerant. + Prefer to buy Multi grain processed food products like Multigrain Atta, Multigrain Biscuits, Multigrain Bread etc having millets as one of the ingredient + Don’t buy, if odour is unpleasant and taste is bitter or gritty. * Avoid millets if living or dead insects are visible in the product. + Prefer millets in packed form and certified under AGMARK. + Check FSSAI license number on the package label. + Always read the manufacturing/ packaging date and best before date before buying. * Look for FSSAI Organic logo (Jaivik Bharat) on the pack while buying organic food products. This Guidance Note has been prepared by Ms. Aprajita Verma, Technical Officer at FSAI under guidance of Dr. S.C. Khurana, Consultant at FSAI. This note contains infermation collected and compiled by the author from various sources and does not have any force of law. Errors and omissions, if any can be kindly brought to our notice. “Thi guidance note is an updated version ofthe earlier guidance note dated 18 July 2019I. Introduction Millets are traditional grains, grown and consumed in the Indian subcontinent from the past more than 5000 years. Millets are small-grained, annual, warm-weather cereals belonging to grass family. They are rain-fed, hardy grains which have low requirements of water and fertility when compared to other popular cereals. They are highly tolerant to drought and other extreme weather conditions. Millets are nutri cereals comprising of sorghum, pearl millet, finger millet (major millets) foxtail, little, kodo, proso and barnyard millet (minor millets). These are one of the oldest foods known to humanity. These are one of the several species of coarse cereal grasses in the family Poaceae, cultivated for their small edible seeds. Pscudo millets are so called because they are not part of the Poaceae botanical family, to which ‘true’ grains belong, however they are nutritionally similar and used in similar ways to ‘true’ grains. Millets are highly nutritious, non-glutinous and non acid forming foods. Millets have many nutraceutical and health promoting properties especially the high fibre content. Millets act as a prebiotic feeding for micro-flora in our inner ecosystem. Millets hydrate our colon to keep us from being constipated. Niacin in millet can help lower cholesterol. Millets contain major and minor nutrients in good amount along with dietary fibre. Millets are gluten free and can be a substitute for wheat or gluten containing grains for celiac patients. Il. Nutritional composition of various types of Millets with their local name Millets are high in nutrition and dietary fibre. They serve as good source of protein, micronutrients and phytochemicals. The millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. The essential amino acid profile of the millet protein is better than various cereals such as maize. Millets are very good sources of micronutrients such as vitamins and minerals. Millets contain fewer cross-linked prolamins, which may be an additional factor contributing to higher digestibility of the millet proteins. Similar to cereal proteins, the millet proteins are poor sources of lysine, but they complement well with lysine-rich vegetables (leguminous) and animal proteins which form nutritionally balanced composites of high biological value. Millets are more nutritious compared to fine cereals. Small millets are good source of phosphorous and iron. Millets contributes to antioxidant activity with phytates, polyphenols, tannins, anthocyanins, phytosterols and pinacosanols present in it having important role in aging and metabolic diseases. All millets possess high antioxidant activities.* Sorghum (Jowar) “a Hindi: Jowar, Jowari Bengali: Jowar Gujarati: Jowarl, Juar Kannada: Jola Marathi : Jowari, Sondhala Oriya: Juara Punjabi: Jowar Tamil: Cholam Telugu: Jonna + Major portion of sorghum protein is prolamin (kaffirin) which has a unique feature of — lowering digestibility upon cooking which might be a health benefit for certain dietary groups. + Sorghum proteins upon cooking are significantly less digestible than other cereal proteins, which might be a health benefit for certain dietary groups. + It is rich in protein, fibre, thiamine, riboflavin, folic acid, and B-carotene. +It is rich in potassium, phosphorus and calcium with sufficient amounts of iron, zinc and sodium. + Pearl Millet (Bajra) oe ish: Pearl Mil + Pearl millet contains considerably et Bae high proportion of _ proteins Gujarati : Bari (12-16%) as well as lipids (4-6%). Kannada: Sajje Marathi : Bajet + It contains 11.5% of dietary fiber. rea tej Bae It increases transit time of food in Tamil: Kambu the gut. Hence, reduce risk of in- Telugu :Sajja flammatory bowel disease. + The niacin content in pearl millet is higher than all other cereals. + Italso contains foliate, magnesium, iron, copper, zinc and vitamins E and B-complex. It has high energy content compared to other millets. + It is also rich in calcium and unsaturated fats which are good for health.+ Finger Millet (Ragi) + Finger millet is the richest source of calcium (300-350 mg/100 g) + Ragi has the highest mineral con- mate a Pint tant, Mancha ce jae maceee aes) + It contains lower levels of protein ‘og Rap Choa (6-8%) and fat (1.5-2%). + Finger millet proteins are unique because of the sulphur rich amino acid contents. + The grains have excellent malting properties and are widely known for its use as weaning foods. + Ithas high antioxidant activity. + Foxtail millet (Kakum) English: Foxtall millet Hind) :kakum Bengali kaon Gujarat Kang Kannada: Navane ‘Marat: Kang, Rala Oriya: Karghu, Kangam, Kora Punjabi: Kanent omit Tens, Thinat Telaga :Kora + It is high in carbohydrates. + It has double quantity of protein content compared to rice. + It contains minerals such as copper & iron. + It provides a host of nutrients, has a sweet nutty flavour and is considered to be one of the most digestible and non-allergic grains.* Kodo millets (Kodon) + It has high protein content (11%), low fat (4.2%) and very high fibre content (14.3%). + Kodo millet is rich in B vitamins especially niacin, pyridoxin and folic acid as well as the minerals such as calcium, iron, potassium, magnesium and zinc. Hindi Beng: Gujarati: Kodra Kannada: Harka Marathi Or Punjabi Temi + It contains a high amount of lecithin and is an excellent for strengthening the nervous system, * Barnyard mi t (Sanwa) + It is the richest source of crude fiber and iron. + Its grains possess other functional constituents i.e., Gamma amino bu- tyric acid (GABA) and Beta — glucan, used as antioxidants and in reducing blood lipid levels. * Little millet (Kutki/ Shavan) + It is smaller than other millets. + It is high in iron content. * It has high antioxidant activi Ss. + It contains about 38% of dietary fiber. * Proso Millet (Chenna/ Barri) + It contains the highest amount of proteins (12.5%). + Health benefits of proso millet come from its unique properties. It has significant amounts of carbohydrate and fatty acids. Tamil: Kuthiravolly Telugu: Udalu, Kodisame English Hind Bengall : Same Gujarati: Gajro, Kurt Kannada: Same, Save Marathi : Sava, Hal, Vari Oriya: Suan Punjabi: Swank Tamil: Samai Telugu :Samalu English: Proso Millet Hind! Chena, Bari Bengali :Cheens Gujarati: cheno Kannada: Baragu Marathi: Vari ‘China Bacharibagma Cheena Pani varagu variga + It is cheaper source of manganese as compared to other conventional sources like spices and nuts. =< A eee+ It contains high amounts of calcium which is essential for bone growth and maintenance. + It reduces cholesterol levels and also reduce the risk of heart diseases. Amaranth (Ramdana / Rajgira) nglih : Amaranth Seed, lack indi: Randana, Raga Bengal :Amarababje ‘Gaara :Ragaro Kamada: Dan bee + Amaranth ead pale brown Hindi :Ramdona, Raga Bengal :Amaratabia Gujarat :Rajeao Kannada: Dats bees Cay eens Marl scale ohle Oye anda sg pale Punjab Chau bee) Tamil keel vida Telugu :Thotalsera gels Puja Chall bee Toil :Keersiidt Telugu. :Thotaoora glu + High protein content (13-14%) and a carrier of lysine, an amino acid that’s missing or negligible in many other grains. + Consists of 6 to 9% of oil which is higher than most other cereals. Amaranth oil contains approximately 77% unsaturated fatty acids and is high in linoleic acid. + It is high in dietary fibre. + High in iron, magnesium, phosphorus, potassium and appreciable amounts of calcium. + Arich dietary source of phytosterols, with cholesterol-lowering properties. + Contains a lunasin-like peptide and other bioactive peptides which are thought to have cancer-preventive and antihypertensive properties. Buckwheat (Kuttu) English : Buckwheat find kat Berg: ittovita Guat : yah sth dod + It contains protein 13-15% protein and rich in the amino acid lysine. + Rich in carbohydrates (mainly fee ae starch). ora Punjabi + Contains vitamins B1, C and E. Tamil Telugu Bula + Rich in polyunsaturated essential fatty acids, such as linoleic acid.+ Contains higher levels of zine, copper, and manganese than other cereal grains, and the bioavailability of these minerals is also quite high. + High + A rich source of polyphenol compounds. soluble fibre. + Contains rutin, a bioflavonoid thought to help control blood pressure and possess anti- inflammatory and anti-carcinogenic properties. II. Comparison on Nutritional Composition of Rice and Wheat with Millets lets are rich in terms of their mineral content as compared to wheat and rice. Finger millet proteins are unique because they have abundant sulphur rich amino acids. Millets are extraordinarily superior to rice and wheat in their nutritional composition and therefore is the solution for the malnutrition that affects a vast majority of the Indian population. Millets are viable option to live healthy life and reduce the incidence of lifestyle diseases such as hypertension, cardiovascular disease and diabetes. Millets have many nutritional, nutraceutical and health promoting properties especially the high fibre content. Following is the Comparative Chart of nutritional value of Millets vis-a-vis Wheat and Rice. Grains | Carbohydrates | Protein | Fat | Energy [Diewy|Ca | P [Mg [Zn [Fe | Thia | Ribof | Niacin | Folic ® (@) | (@) Kea) Fiber | (ma) (mg)| (ma) (m)_ | (ma) | mine | avin (mg) | acid @ (ng) | (mg) rm) Sorghum | 67.7 9 [17/33 [102 [276 [274] 133 [19 |39 [035 [ois 21 | 39a 3 Peat 618 109 sa 347 [115 [274 289/128 /27 [64 [02s [a2 09 | 361 Mille 3 Finger | 668 72 [19/320 | 112 [3640 | 210 | 146 [25 [46 [037 [017 13 [347 Millet 2 Kodo 662 a9 (25/331 [064 [153 | Wl |im (16 |23 |029 020 13 | 395 Millet 3 Proso | 70.8 2S |11 3a |- [140 (206/153 [14 [08 [oal [ozs (43 |- Millee® o Foxtal 60.1 123 [43 [331 |- [310 | tee |/e1 24 [2a [oso loa |32 | 150 Millee® im | | Little | 655 tor [3a |e [77 [tei [130/91 |1@ [12 [ozs Joos [is | 362 Millet 8 Barnyard | 655 062 22/307 |- (200 |280|@ 30 50 (033 010 42 |- Mille o ‘Amaranth | 61 13/56 |356 |75 | 120 412 270 |28 |&O0 [oo4 [oo4 |0s2 | 247 seed Wheat 647 16 |14 [321 [112 |3e4 (315/125 [28 [39 [ose [ois (2.7 | 301 7 Rice | 782 07905 386 (028 (075 9% /19 12 06 003 00s 17 932 Table - Source: Indian Food Composition Tables, NIN — 2017; *Nutritive value of Indian Foods, NIN — 2007. SmGy :..: Aree esObservations on nutritive values of Millets vis-a-vis Wheat and Rice ¥ Millets are rich in Calcium, Finger Millet and Amaranth seeds have highest content, Millets are richest source of Phosphorus, Magnesium and Zine. ¥ Amaranth and Pearl millets contain higher Iron content. ¥ Millets are good sources of Niacin and Folic acid. ¥ Millets are richest source of Dietary fiber as compared to Rice. IV. Why Millets are Miracle crops? a) Good for the consumer: they help overcome vitamin and mineral deficiencies such as iron, zine, folic acid, calcium, diabetes etc. b) Good for the planet: Most of the millets can be grown on low fertility soils and many of them are also grown to reclaim soils. They do not demand chemical fertilizers and are pest free crops. In fact, under dry land conditions, millets grow better in the absence of chemical fertilizers. Therefore, most millet farmers grow them using farmyard manure under purely eco-friendly conditions. Most millet fields are inherently biodiverse and climate change compliant crops. They are useful in ensuring food safety. V. Why one should eat millets? Millets are gluten-free, highly nutritious and rich in dietary fibre. They are rich in micronutrients, including calcium, iron, phosphorus, etc. They are low in Glycemic Indiex (GI) as such don’t cause huge spike in blood sugar. Millets should ideally be an integral part of our daily diet. Dietary fibre in millets has water absorbing and bulking property. It increases transit time of food in the gut which helps in reducing risk of inflammatory bowel disease and acts as detoxifying agent in the body. VI. What are the Health benefits of Millets? “ Millets are anti acidic; ¥ Millets are gluten free; ¥ Helps to prevent type 2 diabetes; ¥ Effective in reducing blood pressure; “ Reduces risk of gastrointestinal conditions like gastric ulcers or colon cancer; ¥ Eliminate problems like constipation, excess gas, bloating and cramping; ¥ Millet act as a prebiotic feeding microflora in our inner ecosystem. EEVII. Facts about Millets: > Can celiac patients consume millets? Yes. The millets do not contain gluten and therefore, safe for consumption in case of gluten sensitivity. > Are millets healthy for consumption by infants or aged people? Millets are casy-to-digest and full of nutrients and therefore, ideally suitable for consumption by every age group. > Do millets prevent Cardiovascular disease? Millet consumption decreases triglycerides and C - reactive protein, thereby preventing cardiovascular disease. > How to cook millets and what recipes can be made from Millets? Information can be obtained from the following: “Millet Recipes - A Healthy Choice by ICAR- Indian Institute of be referred. ([Link] [Link]) lets Research’ may VIII. Provisions under FOOD SAFETY AND STANDARDS ACT, 2006 Standards of Sorghum (Jowar) and its flour, Whole and decorticated pearl millet grain (Bajra) and its flour, Finger Millet (Ragi), and Amaranth are prescribed in the sub regulation 2.4 of Food Safety & Standards (Food Product Standards and Food Additives) Regulations, 2011. Further, the standard of Ragi flour is under process of Notification in Gazette of India. These regulations are available on FSSAI website [Link] References: a) Related FSSAI Regulations and Standards + Food Safety & Standards (Food products Standards and Food Additives), Regulations 2011 * Quick test for some adulterant in Food: instruction manual part II (Methods for detection of adulterants). b) Other sources: + Indian Institute of Millets Research. + Millet Network of India - Deccan Developed Society — FIAN, India. + Indian Food Composition Tables, NIN-2017. + Nutritional and Health Benefits of millets, ICAR — Indian Institute of Millets Research (IMR). + Grains and Legumes Nutrition Council.