FORGOTTEN MILLETS - THE 21ST

CENTURY SMART FOOD - LET'S

PROMOTE SMART FOOD INITIATIVE
TO BUILD HEALTHY GLOBAL SOCIETY
Published on October 18, 2017

OSK REDDYFollow
Founder at S.Kumar's Group of Companies and Green Universe Environmental Services Society
"MILLETS ARE THE NEGLECTED ANCIENT GRAIN
CEREALS WHICH ARE RE-INTRODUCED AS 21ST
CENTURY SMART FOODS TO BUILD A GLOBAL
HEALTHY SOCIETY"

"LET'S EAT SMART - GROW SMART - STAY SMART"

About Millets:
“Millets are one of the oldest foods known to humans and possibly the first cereal grain to be
used for domestic purposes.” It is mentioned in the Bible, and was used during those times to
make bread. Millet has been used in Africa, China and India as a staple food for thousands of
years and it was grown as early as 2700 BC in China where it was the prevalent grain before rice
became the dominant staple. It is documented that these millets were also grown by the lake
dwellers of Switzerland during the Stone Age.
In time, millets were spread throughout the world; the Romans and Gauls made porridge with
millets and in the middle Ages they were more widely eaten than wheat. It is mentioned in the
Old Testament as an ingredient for bread. Millets are one of the most important cereal grains.
These are consumed by more than 1/3rd of the world’s population. It is the 6th cereal crop in
terms of the world’s agricultural production. A majority of the world’s commercial millet crop is
produced by China, India, Greece, Egypt and Africa.

Today, millet continues to be a staple for a third of the world's population. Ground millet is used
in flat breads, such as Indian roti and Ethiopian and Eritrean injera (made from teff, a variety of
millet). In Eastern Africa, millet is used to make beer. It is also an ingredient in Eastern
European fermented drinks and porridges. In America and Western Europe, millet has mostly
been relegated to bird and livestock feed. However, interest in the grain has been growing,
especially in gluten-free diets.
Millets are highly nutrient and provide protein, fiber, iron, B vitamin, manganese, phosphorus,
potassium and magnesium. They are highly alkaline, making it easily digestible and soothing to
the stomach. It contains around 15 % of protein and is rich in fiber. It is a rich source of Vitamin
E, B complex, niacin, thiamin and riboflavin. In addition, millet also contains essential amino
acids like methionine and lecithin. They are also rich in phytochemicals, including Phytic acid
which is believed to lower cholesterol and Phytate, which is associated with reduced cancer risk.
Millets are a group of highly variable small-seeded grasses, widely grown around the world as
cereal crops or grains for fodder and human food. Millets are important crops in the semiarid
tropics of Asia and Africa with 97% of millet production in developing countries. These crops
are favored due to its productivity and short growing season under dry, high-temperature
conditions.

There are several varieties of millets available throughout the world. The most commonly found
millets are Jowar (Sorghum), Sama (Little millet), Ragi (Finger Millet), Korra (Foxtail
millet) and Variga (Prose millet). Bajra and Sama are high in fat while Ragi has the lowest
fat.
The most widely grown millet is pearl millet, which is an important crop in India and parts of
Africa. Finger millet, proso millet and foxtail millet are also important crop species. In the
developed world, millets are less important. For example, in the United States, only proso millet
is significant and it is mostly grown for bird seed.

While millets are indigenous to many parts of the world, it is believed that they had an
evolutionary origin in tropical western Africa, as that is where the greatest number of both wild
and cultivated forms exist. Millets have been important food staples in human history,
particularly in Asia and Africa.
Millets are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil
fertility and moisture. Millets are also unique due to their short growing season and yields crop
within 75-90 days. Millet is a major crop in many of these countries, particularly Africa and the
Indian subcontinent where the crop covers almost 100 million acres.
The Hunzas, who live in a remote area of the Himalayan foothills and are known for their
excellent health and longevity also enjoy millet as a staple food in their diet, Millet is used in
various cultures in many diverse ways. In India flat thin cakes called roti are often made from
millet flour and used as the basis for meals.

Research results so far are promising, showing the grain to have great aptitude and versatility and
more and more uses for millet are being discovered every year, including its potential benefits in
the American diet. Millet is superior feed for poultry, swine, fish, and livestock and as it is being
proven for humans as well.
Description:
The minor millets consumption has been in practice since the beginning of ancient civilizations
of world. Generally, the millets are small-grained, annual, warm-weather cereals belonging to
grass family. They are highly tolerant to extreme weather conditions such as drought and are
nutritious compared to the major cereals such as rice and wheat. They contain low phytic acid
and are rich in dietary fiber, iron, calcium and B vitamins. Moreover, these millets release sugar
slowly in the blood and also diminish the glucose absorption. These properties of the minor
millets made the present consumers attracted to the consumption of millet.

Millet has an interesting characteristic in that the hulls and seeds contain small amounts of
goiterogenic substances that limit uptake of iodine to the thyroid. In large amounts these "thyroid
function inhibitors" can cause goiter and some researchers feel this may explain, at least in part,
the perplexing correlation between millet consumption and goiter incidence in some of the
developing countries where millet constitutes a significant part of the diet. In many of these
countries another contributing factor may be a lack of sufficient dietary iodine.

Obviously these substances are diminished during the hulling process but there is definitely
controversy concerning the idea that the process of cooking largely destroys those that are left in
the seed itself. Some researchers including Dr. Jeffrey Bland believe that cooking greatly
diminishes these substances; others claim that it doesn’t and that in fact if millet is cooked and
stored in the refrigerator for a week, a practice common in many cultures, these substances will
actually increase as much as six fold.

Millet – isn't that a type of birdseed? Well, yes, but it's not just for parakeets! Millet is a woefully
overlooked grain, mildly sweet and nutty and so versatile it can be used in everything from pilafs
to cookies. It has a soothing, comforting quality that makes it ideal for fall and winter meals.
Millets are food for future, astonishingly low water consuming crops.
Millets contain double the amount of minerals and fiber and are low in sugar content when
compared to rice and wheat. It’s a store house of nutrients. It’s not a bird’s food. White rice
breaks down to glucose very fast which in turn increases blood sugar level, the millets slowly
breaks down because of low glycemic. Most of us are aware and it’s also proven that the white
rice we cook is polished multiple times to look attractive.
History of Millets:
Millet grains have been discovered in pots used for storing grains and seeds discovered at
archaeological sites in present day China, India, Europe and different parts of Africa. Millets
have been a good part of the staple diet among many communities across the world. We find
millets popping up in literature, sculptures, paintings, folk songs and religious compositions from
different times and geographies. One finds many millet preparations in traditional cuisines
surviving to this day in different parts of India, China, Japan, Korea, Russia, Turkey, Russia,
Ethiopia etc.

Lingering confusion surrounding these grains may stem from outdated information still available
on the web and in cookbooks written several years ago. While the grains millet, sorghum,
amaranth, buckwheat and quinoa are now generally accepted as safe for persons with celiac
disease, this hasn’t always been the case.
Millets are extremely hardy crops with some, like Proso millet, needing just 70 days to be ready
for harvest. This adaptation to short cultivation times is probably what made this the staple grain
of nomadic communities across the Central Asia, spreading far as these tribes moved from place
to place.

When compared to other cereal grains, millets do not ask much from the soil, are rain fed and are
not susceptible to pests either in the field or during storage. Considering how likely it would be
that early humans would be able to access dry, rain fed lands as compared to wetlands, and it
becomes apparent that millets would be the go to grains to meet dietary needs. In fact, as we
move forward in time, we see that as agricultural communities were able to avail of irrigation,
more and more of them have lose out on their millet heritage.
In India, some millets or the other continues to be a significant (but fast eroding) part of adivasi /
tribal communities’ diets in different parts of the subcontinent. Until the large scale investments
in paddy and wheat promotion through the green revolution, millets were the staple grains of
large sections of the population that did not have access to assured irrigation for their lands.

With growing health consciousness, environmental concern, and the pressing need for updating
our food systems to survive climate change, millets probably the earliest of cereal grains that
humans started domesticating are making a comeback.
Introduction of Millets:
Millets like Jowar (Sorghum), Bajra (Pearl millets) and Ragi (Finger millets) are also called
coarse grains. They are kharif crops and are chiefly rain-fed crops, requiring hardly any
irrigational facilities. Unlike rice, they grow in less rainy areas in the following order- Ragi
(Damp areas), Jowar (Moist areas), and Bajra (Dry areas). Ragi requires comparatively more rain
and Bajra requires the drier parts India. India leads the world in production of millets. The region
under these crops has not amplified. Millets have protein content higher than both wheat and rice
individually.

The millets are a group of small-seeded species of cereal crops or grains, widely grown around
the world for food and fodder. They do not form a taxonomic group, but rather a functional or
agronomic one. Their essential similarities are that they are small-seeded grasses grown in
difficult production environments such as those at risk of drought. They have been in cultivation
in East Asia for the last 10,000 years. Millets are warm-weather cereals with small grains and
include six genera, i.e. Panicum, Setaria, Echinochloa, Pennisetum, Paspalum and Eleusinian.
Anatomy of a Whole Grain Kernel:

Bran:
Bran is the multi-layered outer skin of the kernel that helps to protect the other two parts of the
kernel from sunlight, pests, water, and disease. It contains important antioxidants, iron, zinc,
copper, magnesium, B vitamins, fiber, and phytonutrients.

Germ:
Germ is the embryo, which, if fertilized by pollen, will sprout into a new plant. It contains B
vitamins, vitamin E, antioxidants, phytonutrients and unsaturated fats.

Endosperm:
Endosperm is the germ’s food supply which, if the grain were allowed to grow would provide
essential energy to the young plant. As the largest portion of the kernel, the endosperm contains
starchy carbohydrates, proteins and small amounts of vitamins and minerals.
Importance of Minor Millets:
Consumption of residue free organic millet meal in regular diet will provide nutritious balance to
overcome the diseases like cancer, diabetes, heart attacks, cardiac diseases, renal disorders,
gastro intestinal problems, thyroid issues liver failures, brain disorders etc. Millet food has to be
promoted globally on a massive scale to build a healthy human society by preventing them from
chronic diseases.

The positive result reveals that many patients suffering from Diabetes, Gangrene, Hypertension,
triglycerides, Convulsions, Asthma, Rheumatism, Tumors, Cancers, Gymea problems, Bone
development, and nervous disorders have significantly benefitted from residue free organic
millets. It is better to eat millets in our regular diet because the health benefits are immense.
Prevention is always better than cure.

It is unfortunate that the modern world is trying to throw away the best foods that nature had
given us and got used to 'Negative grains' like Wheat and Rice that are very low in fiber, low
nutrition, disease causing and mankind is suffering its consequences. Rice cultivation with water
stagnation is the cause for Green House Gases production and environmental pollution.
Millets are neglected these days due to indifference of literate public, policy makers and greed of
corporate giants which are interested in seeing the public to get entangled in the web of diseases
and chemical cures. Today the governments have a huge responsibility to keep their populations
healthy but some governments are working hand in glove with the villains and harming them.
India's 25% of the population have Diabetes. In USA, every 3 rd man is Diabetic. 65% of USA
population is Obese. 50% of the school children are chronically diseased. Constipation is biggest
problem in USA and the laxative 'Dulcolax' is contributing to nearly 70% of Pharma companies'
profits. Is this health? Let us educate people to eat residue free organic millets and millet food
which can solve the world problems in several ways.
The Magic of Millets:
Millets are a group of gluten-free cereal grains that are highly nutritious and commonly contain
higher protein, minerals, vitamins and fiber levels, compared to corn, rice and wheat. Millets can
be grown with little water compared to most other grains and are very well suited to drought-like
conditions. They form grains in 90-110 days and are often cultivated on skeletal soils. Millet
production is traditionally not dependent on the use of synthetic fertilizers and a majority of them
are not affected by storage pests. Additionally, great natural biodiversity exists in millets, hence
making them amenable to cultivation in various agro-climatic conditions.
In this age of modern life style, the millets and millet foods are gaining good response due to
various health advantages. Demand is growing for highly nutritional and balanced diet due to
health awareness in today’s ever changing world. It is time to develop a holistic approach to
strengthen the resilience of agricultural livelihoods through the new initiative of promoting
nutritious and hardy traditional climate smart millet crops to strengthen the resilience of food
systems. These magic minor millets have the significant value in the context of India, as a large
section of its population still depends on the production and productivity of millets and other so-
called minor crops.”

Drawing on ethnographic evidence collected through field research generations together the
“millets” were the daily staple food for the people of India. Then, they almost totally eschewed
millets in favor of polished white rice and wheat, as the latter became more accessible. Yet in the
past few years, public health and development professionals have launched efforts to re-
popularize millets as neglected and underutilized species that have the potential to positively
affect consumer nutrition, use of environmental resources and livelihood stability.
Millets in India:
Since ages millets were part of traditional diets in Southern India but today they have been
neglected due to various factors and it is time to promote millets production and conservation to
build a healthy society. In Indian Sanskrit ancient texts, millets have been mentioned in
Yajurveda too.

Millets mature quickly and are able to withstand climatic stress and grow in a variety of soils.
They are high in a range of micronutrients, including calcium, iron and dietary fiber. Millets also
offer a better balance of essential amino acids and are therefore a more usable protein than
wheat, rice and maize.

Additionally, millet grains are rich in a variety of vitamins, have a low glycemic index, and
contain antioxidants. In 2013, millets were incorporated into India's National Food Security Act,
meaning these nutritious grains are now available to more than 800 million people at a
subsidized rate.

The introduction of mechanical grain processing has greatly reduced the drudgery for women
processing millets, who have taken advantage of their liberation to develop novel food products
and recipes incorporating millets. With commercial partnerships for selling millet products,
awareness has been raised about the nutritional value of millets.

Saving the most viable seeds of these crops suitable for each region has been a focus of the
research. But this is not the limit of the focus. It’s on the entire value chain, starting with
encouraging farmers to grow organic millets in their fields, introducing efficient methods of
cultivation and harvesting and incorporating enhanced nutrition into the communities.
Minor millets are important food grain and fodder crops in South Asia, particularly in marginal
hilly and semi-arid regions. They hold a central role in local food cultures and have great
promise to address food security and poverty challenges in South Asia, but faced challenges to
greater use, including arduous processing and a stigma as ‘food of the poor.’

There is drastic down in cooking time using electrical mini-mills to prepare the millet food in 10
minutes instead of 2 hours of regular food. According to the survey report the millets have
become a staple food in many parts of the country.

There is need of the hour to develop the value chains of minor millets by contributing to the
livelihoods of the rural population through the introduction of a new avenue of economic
development and by augmenting diets with the nutritional grain.
India’s National Food Security Act incorporated millet into the public distribution system and a
farm diversity program promoting millet cultivation specifically targeted states with
malnutrition. School children eating millet for lunch had up to 37% higher levels of hemoglobin
over students eating white rice.

Farmers and grain processors, particularly women’s groups, have seen crop yields increase by as
much as 77%, with a corresponding increase in net income of up to 50%—profit from millet is
approximately 30 rupees for every kg sold, where the poverty line in India is 32 rupees per day
in rural areas and 47 rupees per day in urban areas.

Access to improved varieties of millet account for improved production, with community seed
banks established and growing. Increased markets for small-scale producers have seen
restaurants adding millet-based dishes and women producing millet-based snacks, which have
led to increased consumption and demand.
Cultivation of Millets:
Millets are one of the most farmer friendly of crops. In fact in many communities, millets are
considered the lazy farmer’s crop! One really needs to do just two things: go to the field to
broadcast seeds and then return after 3 months to harvest the grains. Millets require almost no
inputs, grow even in extremely low fertility soils, don’t need deep ploughing, can be sown with
minimal tools or machines, need only one weeding (if at all). With timely good rains at the right
times, the farmer can expect to reap a good harvest. Using some improved techniques and
practices, farmers can get a decent harvest even when the rains are not up to par.
Maximum millet cultivation happens in the kharif period, i.e. during the monsoon season. In
areas that receive more than 800mm of rains, many of the millets can be cultivated in the second
season, i.e. as a Rabi crop (during the post monsoon, early winter months). And in some places
with the right soil and geography, a few millets can even grow in the third season, during the
dark days of winter, drawing on residual moisture in the soil and the dew that precipitates.

Millets are extremely resistant to pest attacks. This is a characteristic that comes in very handy
when planning a mixed crop farm cultivated using non pesticide management techniques. A few
rows of millets separating rows of more susceptible leguminous crops are a common practice in
farms in different parts of the world.

Millets are in different branches of poaceae, the grasses family. And given their small grain size,
when taking up cultivation, one needs to remember that they should not be sown more than two
inches deep, and with some soils even shallower sowing would be good. Another aspect that
improves the millet crop is sowing it with uniform and appropriate spacing in lines rather than
broadcasting. This helps in the plants getting fairly uniform access to resources resulting in a
more uniform harvest, increasing the value of such grains significantly for both the market as a
well as domestic processing.
Millets and the Environment:
Millets have evolved to survive in extremely harsh conditions without any need for human
intervention. Some of the millets have been domesticated more (foxtail, pearl, finger, proso,
sorghum) than the others (kodo, brown top). But so far, most varieties developed have preserved
this characteristic, adapting them to thrive in fairly diverse environments. In the current situation
of worsening conditions due to climate change, it is these features that have brought millets back
into the focus of researchers and policy makers seeking to develop a more sustainable food
system.
Millets being rain fed crops do not require standing water in their fields, so no need for big dams,
forests going under reservoirs and elaborate canal systems to get water to the farms. Millets do
not need any fertility enhancement or pesticides to grow well and yield a good harvest.
Essentially, the environmental foot print of millets is a tiny fraction of that for paddy or wheat.
To produce 1 Kg of Millet grain, 300 Liters of water is used and where as to produce 1 Kg of
Rice Paddy grains or Wheat 8,000 to 9,000 liters of water is used.
Millets are extremely nutritious grains. Their high nutrient content makes them desirable not just
to humans, but also to birds and other animals too. The birds have co-evolved with these grains
and therefore have beaks adapted to hulling these grains while ruminatory animals such as cattle
have a digestive system that can digest the hard cellulosic fibers in their husk. So all the typical
by products of processing millets for human consumption gets utilized as an additive to bird and
cattle feed.
Millets can grow in any type of soil including poor soils and yield good crop. But all other
grains require fertile soils only. Millets have also played an important role in nurturing soils and
improving their fertility and texture, thereby increasing the yield and hence the returns to the
farmer. Once the root system is established, millets can survive many dry weeks. Once it starts
raining, the plants jump back to life and yield something by the end of the season. Millets are
thus fairly effective at aggregating nutrients and if we conscious in closing the nutrient loop
locally, one can realize a manifold increase in soil health.

Millets do not require any fertilizers or pesticides and they need not much of investment. Millets
require no artificial fertilization but we can use organic manures to produce residue free organic
millets. But other grains need huge quantities of chemical fertilizers and pesticides which end up
being harmful to human health, soils and water.

Thus by adopting millets as our staple food, the city dwellers will be helping the small dry land
farmers and greatly contributing towards conservation of water and environmental sustainability,
since food is the one thing that every human consumes three times every single day. Millets are
thus environmentally, ecologically, economically friendly sources of food and nutrition.
Processing of Millets:
The three most widely available millets in the market place today – Sorghum, Pearl millet and
Finger millet – are naked grains, i.e. do not have a husk layer. Processing these for human
consumption is essentially a matter of cleaning and grading the grains. They are then ground up
to either their flour form or into grits making they ready for cooking. This ease of processing is
one of the reasons for these grains to persist in the local communities’ diets.

There are six other commonly cultivated millets – Foxtail, Little, Kudos, Prose, Barnyard, and
Brown Top – that have a hard cellulosic husk layer that humans cannot digest. Together they are
sometimes referred to as small millets. The removal of the husk layer thus becomes the primary
task of processing these grains. Once removed, we get the respective millets’ rice, i.e. foxtail
millet rice, little millet rice, kudos millet rice, prose millet rice, barnyard millet rice and brown
top millet rice. These millets are then used in preparations in the same form and method that
paddy rice is used in different cuisines.
To remove the husk from the grain, one can use two forces – impact or shear. A stone grinding
mill, manual or motor powered, employs the sheer force while manual pounding or centrifugal
hulling machines use the impact force.

Large scale processing of small millets compromises on the nutritional value of the millet rice
output by removing the bran layer completely. But the pest infestation problem continues to be
severe and most processors resort to chemical methods of cleaning their products pest free.
At the other end of the supply chain, the lack of small scale processing has adversely affected the
availability of the processed millets for use by the farming communities themselves – a rural
household cannot afford to buy millet rice from the market. Small scale processing machines and
process flows have been developed. But the inherent variations in the harvested grains’
characteristics are significant.

This problem magnifies when the small millets are aggregated for processing. So in that sense,
there is an inherent advantage in small scale processing. But a big stumbling block in achieving
good quality millet output, i.e. clean small millets with minimum bran loss, is the lack of skilled
operators who understand the grains and are trained in using the right tools and machines.

What Are Millets?

Millets are also called as "miracle grains, good grains, bird food, and poor man’s rice". This is
the story of the lost world. Millets are coming back to our kitchen in a slow and steady pace.
Because millets have short growing season, can withstand dry and high-temperature conditions
yet yield well, they are popularly grown in the developing nations. In the developed nations,
millets have been relegated to be used as bird feed. However, millets in India are enjoying rising
popularity due to a variety of health benefits of millets. They are gluten free grains and hence it
can be consumed by everyone.

Millet is an ancient seed (often described as a grain) that can be cooked quite similarly to quinoa,
brown rice, oatmeal and faro. Commonly found in African and North Asian cooking, this seed
has recently become quite popular here in the states because it is gluten-free and easy on the
digestive tract for those suffering from gluten allergies or intolerances.
Recent days the millets are also a big business opportunity. Organic millets are the new health
mantra and they are considered as an alternative food for gluten sensitive people. Unless we
understand millets, it's difficult to reap the benefits of them. There are many varieties of millets;
we need to understand each of them which are unique in their own way.

Indians in comparison to our global piers consume lots of rice and wheat in our daily diet.
During green revolution in India around 1960's, government focus shifted to cultivation and
production of rice and wheat in large scale. Leaving behind millets and millets died out of our
food menu. As the proverb says the good always returns back.

Heavy consumption of wheat (which has gluten in it) and rice have created many health related
diseases. Rice is a powerhouse of energy but millets brings lots of minerals and protein.
Husked Grains:
Paddy belongs to the group of Husked grains – to which other small millets like Foxtail, Little,
Kodo and Barnyard Millets also belong.

Naked Grains:
Wheat belongs to the group of Naked Grains – to which other millets like Finger millet (Ragi),
Pearl millet (Bajra) and Jowar (Sorghum) belong.

Re-Introduction of Millets:
The Forgotten Millets - Bangs In to Urban Kitchen Like Never Before and Millets Getting Re-
Introduced To Us.

The dramatic up-tick in obesity, tooth decays and cancers in kids has contributed to the quest of
more perfect grain and the treasure is in Millets. A lot has to be told about Millets, will try to
make it interesting with many references and facts.

Top 3 Nutritional Benefits: 1) High in magnesium (shown to help lower blood pressure and
lower the risk of heart disease); 2) high in fiber to slow down the digestion process; and 3) highly
alkaline and easy to digest.

Uses of Millets:

Food Source:
Millets are major food sources in arid and semi-arid regions of the world and feature in the
traditional cuisine of many others. In Western India, Sorghum (Popularly known as “Jowar" in
India) has been commonly used with millet flour (called "Bajari" in Western India) for hundreds
of years to make the local staple flat bread (called "Rotla" in Gujarati or "Bhakri" in Marathi or
Ragi Rotti in Kannada). Ragi Mudda is a popular meal in Southern India.
Per capita consumption of millets as food varies in different parts of the world. It is highest in
western Africa. In the Sahel region, millets are estimated to account for about 35 percent of total
cereal food consumption in Burkina Faso, Chad and the Gambia. In Mali and Senegal, millets
constitute roughly 40 percent of total cereal food consumption per capita; while in Niger and arid
Namibia it is over 65 percent (see mahangu).

Other countries in Africa where millets are a significant food source include Ethiopia, Nigeria
and Uganda. Millet is also an important food item for the population living in the drier parts of
many other countries, especially in eastern and central Africa and in the northern coastal
countries of western Africa. In developing countries outside Africa, millet has local significance
as a food in parts of some countries, such as China, India, Burma and North Korea.

The use of millets as food fell between the 1970s and the 2000s, both in urban and rural areas, as
developing countries such as India have experienced rapid economic growth and witnessed a
significant increase in per capita consumption of other cereals. People with coeliac disease can
replace certain gluten-containing cereals in their diets with millet. Millets are also used as bird
and animal feed.
Alcoholic Beverages:
Millets are traditionally important grains used in brewing millet beer in some cultures. It is also
the base ingredient for the distilled liquor rakshi in Nepal and the indigenous alcoholic drink of
the Sherpa, Tamang, Rai and Limbu people, Tongba in Eastern Nepal. In Balkan countries,
especially Romania and Bulgaria, millets are used to prepare the fermented drink boza.

Tongba, a millet-based alcoholic brew found in the far eastern mountainous region of Nepal and
Sikkim, India. Millets are traditionally important grains used in brewing millet beer in some
cultures, for instance by the Tao people of Orchid Island and in Taiwan. Various peoples in East
Africa brew a drink from millets or sorghum known as ajono, a traditional brew of the Teso. The
fermented millet is prepared in a large pot with hot water and people share the drink by sipping it
through long straws.

Other Uses:
Millets along with the birdseed are commonly used for filling of juggling beanbags. These millet
crops are cultivated for food grain purpose and as well as for fodder and as a pasture to feed
animals. In India, these crops are grown over 12 million hectares, representing 30 per cent of the
acreage of the world and 11 per cent of the total cereal production in India.
Types of Millets:
Millets in India enjoy prime importance that is because India is one of the biggest producers
clocking 8 million tones every year followed by Africa and China. So let us know a bit more
about the types of millets grown in India and millet nutrition that will convince you to stock
them. The most commercial varieties of Millets produced in India are of Pearl Millet, Finger
Millet / Ragi, Foxtail Millet / Thinai, Kodo Millet, Samai / Little Millet, Barnyard Millet /
kuthiraivali and Sorghum / Jowar / Cholam. In addition to them there are few other varieties of
minor Millets are also produced in India.
Pearl Millet:
Pearl millet is annually grown cereal on more than 29 m ha in the arid and semi-arid tropical
regions of Asia, Africa and Latin America.

India is the largest producer of pearl millet, both in terms of area (9.3 m ha) and production (8.3
m ton). As compared to the early 1980's, the pearl millet area in India declined by 19%, but
production increased by 28%, owing to a 64% increase in productivity.
Bajra or pearl millet flour can be mixed with wheat atta for weight loss. Pearl millet is said to be
miracle millet with iron content 8 times higher than that present in rice. Other facts about pearl
millet nutrition are that it is also rich in protein, fibre and minerals such as calcium and
magnesium. Consumption of pearl millet will help ease constipation issues and any problems
with the digestion as well. Because of the nutritional line-up, it can also make for a good
lactagogue. So with all these health benefits of bajra it can be a staple food in our regular diet.
Finger Millet:
Finger millet is originally native to the Ethiopian highlands and was introduced into India
approximately 4000 years ago. It is highly adaptable to higher elevations and is grown in the
Himalayas up to an altitude of 2300 m.

It is the most important small millet in the tropics (12% of global millet area) and is cultivated in
more than 25 countries in Africa (eastern and southern) and Asia (from Near East to Far East);
predominantly as a staple food grain. The major producers are Uganda, India, Nepal and China.
The specialty of these tiny deep red pearls is the abundance of nutrients present in them.
Finger Millets are rich source of Calcium, Iron, Protein, Fiber and gluten-free food which can be
included in our regular diet. It is one of the most popular commonly consumed millets in India.
Due to ragi’s nutrition, it can be considered as a good replacement for rice and wheat. The most
notable nutritional feature is that it is a rich source of calcium and other minerals. It is a
storehouse of protein and amino acids that make it a good inclusion in porridges and even wheat
flour. This ragi benefit can be derived from patients with diabetes.

Finger Millet is a 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 Finger
Millet. It is considered as one of the most nutritious cereals.

Due to rich fiber content, Finger Millet is believed to be a good laxative and prevents
constipation. People who suffer from liver diseases, high-blood pressure, heart weaknesses and
asthma should consume roasted green finger millet. The millet is also advised to a lactating
mother if she is unable to produce sufficient milk to feed her infant. Finger millet is considered
to be a boon for diabetes patients and obese people, as the digestion of finger Millet takes place
at a slow pace and hence, glucose is released slowly into the blood.
Also, Millet contains an amino acid known as Tryptophan. This compound reduces the appetite
and thus, helps to control our diet. It is specially recommended to kids, as the millet is rich in
calcium and therefore helps in proper growth and development. Being a rich source of iron,
finger millet is good for all those suffering from anemia. The millet helps to raise the
hemoglobin level. It helps to fight malnutrition and degenerative diseases. It also works well as
an anti-ageing agent.
Foxtail Millet:
Foxtail Millet (Setaria italica L. Beauv.) ranks second in the total world production of millets and
continues to have an important place in the world agriculture providing approximately six
million tons of food to millions of people, mainly on poor or marginal soils in southern Europe
and in temperate, subtropical and tropical Asia. It will grow in altitudes from sea level to 2000
m. It cannot tolerate water logging.

Foxtail millet is fairly tolerant of drought; it can escape some droughts because of early maturity.
Due to its quick growth, it can be grown as a short-term catch crop. It is adapted to a wide range
of elevations, soils and temperatures. Its grain is used for human consumption and as feed for
poultry and cage birds.

Foxtail millet helps in weight loss and these can be cooked just like rice and many recipes can be
prepared with the ground Foxtail millets. Foxtail millets are available in the form of rice,
semolina (like rava) or as flour. As with other millets, foxtail millet is rich in smart
carbohydrates, the kind which doesn’t increase the blood sugar levels immediately. It is rich in
dietary fiber and minerals like iron and copper. Due to this, it helps to reduce the levels of bad
cholesterol and keeps the immune system strong.
Foxtail millet is rich in dietary fiber, protein and low in fat. Unlike rice, foxtail millet releases
glucose steadily without affecting the metabolism of the body. The incidence of diabetes is rare
among the population which consumes foxtail millet diet. Millet is a grain that should also be
included on our list of heart-healthy choices because of its status as a good source of magnesium.
A cup of cooked millet provides 19% of the daily value for magnesium.

Foxtail Millet takes three months to mature and have yield potentials of over three tons per
hectare. This is known as the poor man’s crop. It is less important both economically and as
staple food due to poor yields and less popularity as food or feed. Foxtail millets are used in
indigenous medicine and it is specially used in snake poisoning. New improved varieties are
more suitable for both food and feed purposes.
Kodo Millet:
Kodo Millet - Paspalum scrobilatum L., 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.

The fiber content of the whole grain is very high. Kodo millet has around 11% protein, and the
nutritional value of the protein has been found to be slightly better than that of foxtail millet but
comparable to that of other small millets. As with other food grains, the nutritive value of Kodo
millet protein could be improved by supplementation with legume protein.

The millet which closely resembles rice is kodo millet, use it for weight loss. If you are looking
for millet that closely resembles rice, then it is the Kodo millet. It is easy to digest and is rich in
phytochemicals and antioxidants, all of which helps prevent the occurrence of major lifestyle
diseases. Weight loss enthusiasts, this is the millet you have to watch out for. Cook it like rice
once in a while but without the guilt accompanied by it. Kodo millet has shown to reduce knee
and joint pain; helps regularize menstruation in women among others.
Little Millet:
Little millet was domesticated in India. It represents the weedy progenitor of P.psilopodium
grown 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.

Little millet is highly nutrition. The little millet may be called little but in no means its nutritional
content is little. It is a rich source of B-vitamin, minerals like calcium, iron, zinc, potassium
among others. It also provides essential fats to the body, the kind that helps in weight loss. Its
high fiber content is yet another positive making it an ideal part of pongal or even kheer instead
of rice.
Barnyard Millet:
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.

Barnyard millet belongs to our tables and not in the barn. Barnyard millet, with its nutritional
profile, should belong on our tables already. It has 6 times more of fiber than wheat making it
ideal weight loss millet. The fiber will help maintain satiety. Apart from this, millet is rich
sources of bone-building minerals of calcium and phosphorus. The good antioxidant profile
makes it an ideal replacement to rice in dosa/idli batters.
Sorghum:
Sorghum is the fifth most important cereal crop and is the dietary staple of more than 500 million
people in more than 30 countries. It is grown on 42 m ha in 98 countries of Africa, Asia, Oceania
and the Americas. Nigeria, India, USA, Mexico, Sudan, China and Argentina are the major
producers. Other sorghum producing countries are Mauritania, Gambia, Mali, Burkina Faso,
Ghana, Niger, Somalia and Yemen, Chad, Sudan, Tanzania and Mozambique.
Sorghum or jowar is one of the most popular millets for weight loss. The very mention of millets
and you would have picturized jowar or jowar rotis in your mind. Well, it is one of the most
popular, much-researched millet for weight loss. Compared to rice and wheat, jowar has a high
proportion of calcium. It also packs in a neat iron, protein and fiber punch. Researchers have
found that a typical sorghum wax is rich in policosanols which helps in reducing the levels of
cholesterol. Being a gluten-free grain, it is also much preferred by those who can’t tolerate
wheat-based products.
Grain is mostly for food purpose (55 %), consumed in the form of flat breads and porridges
(thick or thin); Stover is an important source of dry season maintenance rations for livestock,
especially in Asia; also an important feed grain (33%), especially in the Americas.
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 cilium 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.

Proso millet is cultivated in developed countries. Like its millet cousins, proso millet is rich in
protein and low glycemic index carbs. The developed world cultivates this millet to use it as bird
feed. It is yet to be consumed as main stream millet.
Proso is very rich in protein and niacin (Vitamin B3). Traditionally, proso has been highly
regarded as recuperative food, especially post pregnancy or illness. It is highly recommended for
preparing pongal (both and spicy and sweet) and payasam. Cooking time for Proso is a little
more than paddy rice.

Common millets, otherwise known as Mineri consist of two grain sizes. Smaller type, the little
millets normally lack uniformity in maturity resulting heavy grain losses due to shattering.
Larger grained proso millets are more uniform in maturity and are capable of giving grain yields
up to 4 tons in about 60 days. They are suitable for growing in rainy season with the onset of
monsoon showers.

Nutritional Value of Millets:

Millets are one of the four gluten-free grain-like seeds which are highly nutritious, non-glutinous
and not acid forming foods. They are rich in Proteins, Iron, Zinc, Magnesium, Calcium,
Manganese, Tryptophan, Phosphorus, Potassium, Fiber, B vitamin and Anti-Oxidants which
contribute to even more health benefits of this important grain.

They considered as the least allergenic and most easily digestible grains available. Since millet
does not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive.
Millets are also packed with essential Amino acids, fatty acids and Dietary fiber.
Hence they are soothing and easy to digest. They are considered to be the least allergenic and
most digestible grains available. Compared to Paddy rice, especially polished Paddy rice, millets
release lesser percentage of glucose and over a longer period of time. This lowers the risk of
diabetes.

Millets are alkaline, act as a prebiotic to feed important micro flora in our inner ecosystem, they
do not feed pathogenic yeast (Candida), provides serotonin to calm and sooth your moods, helps
in hydrating colon to keep us regular.

These wonderful grain ranks as one of the most important cereal grains, feeding more than one
third of the world’s population. Millet is counted on around the world to provide basic nutrition
for many developing nations.
Comparison with other Major Staple Foods:
The nutrient content of some of the millets compared to major staple foods in a raw form are far
better. Raw forms, however, are not edible and cannot be fully digested. These must be prepared
and cooked as appropriate for human consumption.

In processed and cooked form, the relative nutritional and anti nutritional contents of each of
these grains is remarkably different from that of raw forms. The nutritional value in the cooked
form depends on the cooking method.

Millets are the best food alternate against rice and wheat which have lots of harmful effects on
adults by providing Carbohydrates that quickly turn to Glucose and get released in to blood
stream and put our systems in difficulty.

Fiber in Rice and Wheat is very low and does not meet food fiber requirements of humans.
Wheat and Rice are also low in micro nutrients and are processed in to worst foods and they are
the cause of many diseases in the modern world.
Health Benefits of Millets:
Now it is an established fact that the whole world is facing many health challenges because of
fiber-less foods. It is also clear to 1000s of patients that all the lifestyle diseases can be made to
disappear just by eating millets for breakfast, lunch and dinner and removing harm full foods like
rice, wheat, refined flours, processed meats, refined oils, packed & ready to consume -kind of
foods and milk. (Home made Yoghurt or Buttermilk are okay) and refined sugars.

Millets have multiple health benefits to include these ancient prized grains-like seed in our
regular diet. Most of the civilized people have not even heard about millets and much less
understand the benefits of millet nutrition. And yet, millet is one of the best-kept secrets of our
ancient ancestors. Traced back to its origin in China, millets have been used throughout the ages
and across many countries. Millets are even mentioned as treasured crops in the Bible.
These tiny "grains" are gluten-free and packed with vitamins, minerals, folic acid, calcium, iron,
potassium, magnesium and zinc. In fact, while it's often called a grain because of its grain-like
consistency, millets are actually seeds. Millets are particularly high in minerals like iron,
magnesium, phosphorous and potassium. The protein content in millet is very close to that of
wheat both provide about 11% protein by weight. Finger millet is the richest in calcium content,
about 10 times that of Paddy rice or wheat.

Magnesium in millets can help reduce the affects of migraines and heart attacks. Niacin
(vitamins B3 & B6) in millets can help lower the cholesterol, Phosphorus in millets help with fat
metabolism, body tissue repair and creating energy (phosphorus is an essential component of
adenosine triphosphate or ATP, a precursor to energy in your body), Millet can help lower risk of
type 2 diabetes, Fiber from whole grains has been shown to protect against breast cancer and
whole grains have been shown to protect against childhood asthma.
Millets contain no gluten, so they are not suitable for raised bread. When combined with wheat
(or xanthan gum for those who have coeliac disease) they can be used for raised bread. Alone
they are suited for flatbread. As none of the millets are closely related to wheat, they are
appropriate foods for those with coeliac disease or other forms of allergies/intolerance of wheat.
However, millets are also a mild thyroid peroxides inhibitor and probably should not be
consumed in great quantities by those with thyroid disease.
Research Reveals Various Health Benefits of Millets:
1. Millets contain several health friendly nutrients that are required for proper functioning of the
body. Iron and copper content in millet is needed for the production of blood cells and to
improve blood oxygenation. It also contains phosphorus which is conducive to control blood
pressure. These minerals, along with the phyto-nutrients can help build a formidable defense
against all types of diseases and cancers.

Millets are rich in iron content, which makes it a perfect food for curing anaemia.They contain
natural calcium deposit which strengthens the bones if consumed on a regular basis.
Consumption of Ragi helps prevent arthritis and to recover from fractures.

2. Consumption of millets in large amounts helps decrease triglyceride levels in the body. It thins
the blood to prevent blood platelet clumping, thereby reducing the risk of sunstroke and coronary
artery disorder.

3. Vitamin B in millets helps to break down carbohydrates and fat more efficiently. It reduces
homocysteine level in the blood to prevent cholesterol from bonding and forming deposits.
Niacin prevents cholesterol from getting into the blood stream and raises high density lipoprotein
(HDL) in the blood. This protects the blood vessels from atherosclerosis and hemorrhage.
4. Millets are one of those food grains which are loved by vegans and vegetarians because of the
high amount of protein in it. It helps to meet the daily protein requirement from a complex
carbohydrate than animal sources. It doesn’t contain extra saturated fats and other unhealthy
ingredients that the animal sources contain. The protein structure of millet is quite like wheat; the
only exception is that millet is a non-gluten grain while whole wheat contains a high amount of
gluten, making it hard to digest.

5. Millets contain tryptophan, an amino acid which lowers appetite and helps in managing
weight. It digests at a slower rate and keeps stomach full for a longer period of time. Millets are
high in fiber and satiate hunger quickly, preventing from overeating. People who want to lose
weight should incorporate millets in at least one of their main meals.

6. Millets contains both fiber and phytonutrients, the combination of which is believed to reduce
the risk of developing colon cancer. Lignan, a phytonutrient in millet, is converted into
mammalian lignan in our intestine that protects us from breast cancer. In fact, consumption of
millet can lower the risk of developing breast cancer by 50%.

7. Magnesium in millets relaxes the muscles that line the inside of the arterial wall, which helps
to reduce blood pressure. It also reduces the severity of asthma and frequency of migraines.

8. Celiac is a disease which damages the small intestine and interferes with the absorption of
nutrients from food. People who suffer from this disease cannot tolerate gluten. This makes
millets a perfect food for them since it is completely gluten-free.
Millets for Heart Health:
Millets are one of the best possible grains to add to your diet if you want to protect your heart,
which is something that everyone can relate to. Millet is a rich source of magnesium, which is an
important mineral for reducing blood pressure and the risk of heart attacks of strokes,
particularly in the case of atherosclerosis. Millets are also a great source of potassium, which
further keeps blood pressure low by acting as a vasodilator. Reducing your blood pressure and
optimizing your circulatory system is one of the best ways to protect your cardiovascular health.
Furthermore, the plant lignans found in millets are known to be prebiotic fiber which is
fermented in our gut by bacteria can be converted to animal lignans by the micro flora in our
digestive system and those animal lignans have been shown to protect against certain chronic
diseases. Upon fermentation, they yield enterolactone, a product which is known to protect
against heart disease and also some forms of breast cancers.
Cholesterol Levels in Check:
Cholesterol levels go hand-in-hand with heart health, so the high fiber levels in millet make for
an ideal cholesterol-lowering approach. Dietary fiber actually eliminates dangerous “bad
cholesterol” (LDL) from the system, while promoting the effects of “good cholesterol (HDL).

Foxtail Millet (Setaria Italica) is a common food in parts of India. Scientists 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/VLDL cholesterol, while exhibiting an
increase in HDL cholesterol.
Diabetic Free:
Diabetes is a disease found in millions of people around the world. Millets are beneficial food
staple in many developing countries (where diabetes is less frequently found), perhaps because
one of the effects of millet is a reduced chance of Type 2 diabetes, thanks to the significant levels
of magnesium found in this particular grain. Magnesium is considered one of the most important
minerals for increasing the efficiency of insulin and glucose receptors in the body, thereby
preventing this disease. A 30% reduction in diabetes has been seen in populations divided
between diets with or without magnesium.

Millets against Type-2 Diabetes:

As we must have seen, millets are all a rich source of magnesium, a mineral which is extremely
important for starch digestion. Magnesium makes many carbohydrate-digesting enzymes, even
the ones which manage insulin’s action. Researches find that magnesium-rich whole grain
consumption can help lower the risk of type-2 diabetes. In addition to this, low-fat dairy was also
shown to reduce the risk of type-2 diabetes owing to the presence of calcium. So have a good
morning with a bowl of millets cooked in milk for health. This is impressive millet nutrition.
Millet Nutrition even stronger than that of Fruits and Vegetables.
Digestive Health:
As most fiber-rich foods boast, millet can help move your gastrointestinal system along and
eliminate problems like constipation, excess gas, bloating, and cramping. By regulating your
digestive process, you also improve your nutrient retention and reduce your chance of more
serious gastrointestinal conditions like gastric ulcers or colon cancer. Regular digestion and
elimination of waste also helps to optimize your kidney, liver and immune system health, as
those organ systems are closely related to the body’s metabolic activities.

Cancer Risk:
Recent research has revealed fiber to be one of the best and easiest ways to prevent the onset of
breast cancer in women. In fact, women can reduce their chances of breast cancer by more than
50% by eating more than 30 grams of fiber every day. Given that breast cancer is one of the most
common and deadliest forms of cancer, this is advice that every woman should hear!
Detoxify the Body:
Many of the antioxidants found in millets, in addition to their beneficial impact on neutralizing
free radicals, which can cause cancer, they can also clean up other toxins from your body, such
as those in your kidney and liver. Quercetin, curcumin, ellagic acid, and various other beneficial
catechins can help to rid your system of any foreign agents and toxins by promoting proper
excretion and neutralizing enzymatic activity in those organs.

Respiratory System:
Research has come to light showing that millets can significantly improve the quality of life for
people suffering from childhood asthma, and can also prevent it from developing in the first
place. Although some of the evidence is controversial, it is shown that significantly less
wheezing and asthma attacks (by more than 15%) was seen in children who had large intakes of
grains like millets. However, as wheat is a common allergen that is associated with asthma and
wheezing, millets does not have the same components and does not have this negative effect.

Millet Nutrition for Anti-Ageing:

Millets are gluten free grains and also rich in antioxidants. We aren’t pitting one food group
against the other but this is what research has to say. Scientists from Cornell University have
found that millets are not any lesser than fruits or vegetables in their antioxidant activity.
According to their research, most of the studies have explored the ‘free’ forms of antioxidants
seen amply in fruits and vegetables. But the difference is that these antioxidants in millets are in
the bound form which needs to be released on fermentation by bacteria. Thus the health benefits
of millets are at par with fruits and vegetables.

Rich in Minerals:
In India and some other countries, sprouted (malted) grains are commonly used as weaning foods
for infants and as easily-digested foods for the elderly and infirm. A study at the Central Food
Technological Research Institute in Mysore, India, measured the changes caused by malting
finger millet, wheat and barley. They found that malting millet increased the bioaccessibility of
iron (> 300%) and manganese (17%) and calcium (“marginally”), while reducing bioaccessibility
of zinc and making no difference in copper. The effects of malting on different minerals are
varied widely by grain.

Anti Oxidant Activity:

At the Memorial University of Newfoundland in Canada, a team of biochemists analyzed the
antioxidant activity and phenolic content of several varieties of millets: kodo, finger, foxtail, and
proso, pearl and little millets. Kodo millet showed the highest phenolic content and proso millet
the least. All varieties showed high antioxidant activity in both soluble and bound fractions.
Protection against Childhood Asthma:
Studies have found that a combination of whole grains like millets and fish helps reduce the
incidence of wheezing in children. The positive is that millets are gluten-free grains too so it can
be well tolerated by many.

Millets Prevent Gallstones:

Have good digestive health with millets. Millets also help in weight loss. Studies have shown
that consuming foods high in insoluble fiber may prevent the occurrence of gallstones. The
Nurses’ Health Study found that people eating both soluble and insoluble fiber reported 13%
lower risk of gallstones. However, those who ate more of insoluble fiber reported a greater risk
reduction in the occurrence of gallstones that is around 17%. So we can eat the millet grain in
regular diet plan to prevent gallstones.

Decrease in Triglycerides C - reactive protein:

Scientists in Seoul, South Korea, fed a high-fat diet to rats for 8 weeks to induce hyperlipidemia,
then randomly divided into four diet groups: white rice, sorghum, foxtail millets and proso
millets for the next 4 weeks. At the end of the study, triglycerides were significantly lower in the
two groups consuming foxtail or proso millets, and levels of C-reactive protein were lowest in
the foxtail millets group. The researchers concluded that millets may be useful in preventing
cardiovascular disease.

Indian Diabetics Turn to Finger Millet & other Millets:

Diabetes is rising rapidly in India, as it is in many nations. Researchers at Sri Devaraj Urs
Medical College in Tamaka, Kola, India decided to study the prevalence and awareness of
diabetes in rural areas, in order to inform health policy. While there was widespread lack of
awareness of the long-term effects of diabetes and diabetic care, common perception favored
consumption of ragi, millet and whole wheat chapattis instead of rice, sweets and fruit.
Finger Millet Tops in Anti Oxidant Activity:
The National Institute of Nutrition in Hyderabad, India carried out a study of the total phenolic
content and antioxidant activity of various pulses, legumes and cereals, including millets. Finger
millet and Rajmah (a type of bean) were highest in antioxidant activity, while finger millet and
black gram dhal (a type of lentil) had the highest total phenolic content.

Millets - Calcium:
We need calcium for our bones. This statement is often times interpreted as consuming sufficient
quantities of dietary calcium, mostly in the form of milk. However that is just one aspect. It is
also important that the calcium we eat is being absorbed by our bodies. Further, our lifestyle and
diet should not deplete the calcium in our bones.

A diet that consists of mostly acid-forming foods such as refined foods, processed foods, sugary
foods, glutinous foods leads to insufficient calcium, poor bone health and osteoporosis. In order
for us to survive, the blood always has neutral pH. If the body has to process acid-forming foods
continuously, in order to maintain the neutral pH of the blood, it draws calcium from the bones,
the mineral in our body that is most alkaline. Over time, our bones weaken as our body keeps
working to maintain the neutral pH.
Many doctors who work with their patients for regaining their health through dietary change are
turning towards plant-based sources for calcium. They provide an easily absorbable source of
calcium. Currently, most urban societies believe that milk is the main source of calcium. As per
authentic information calcium content in the following food products per 100 gram portion such
as in Cow’s Milk 120 mg, Almonds 234 mg, Sesame Seeds Unshelled 1160 mg, Ragi 344 mg
and Chickpeas 150 mg.

Our body can only absorb 30% of the calcium in cow’s milk. Further, it is not easy for us to
digest the protein found in cow’s milk. This leads to an acidic environment in the body which
results in further depletion of calcium from our bones. There are healthier alternatives to milk
which have much higher calcium content. Ragi, for instance, has very high calcium content.
Further, being millets are also non-glutinous and non acid-forming. Adding ragi to our diet is a
good way to get dietary calcium that our body can absorb.
Millets - Gluten:
Gluten is the protein found in wheat. It gives wheat the elastic quality that helps it rise and keep
its shape while making bread. It does so by creating a gluten network in the dough to trap carbon
dioxide during fermentation. This causes the dough to rise and results in a chewy texture.

Over time, wheat varieties that have more gluten have been selected for cultivation. Foods rich in
gluten are fairly acid-forming since it is not easy for our bodies to digest gluten. An acidic
environment is created in the body which leads to a host of problems – fatigue, acidity, obesity,
cancer, diarrhea to name a few. People with gluten intolerance or celiac disease can’t digest
gluten and this damages their small intestine. Millets are gluten-free grains and hence suitable for
everyone.
Today, we eat a diet in which gluten forms a major component whereas our ancestors who ate
wheat did so along with many other grains that did not contain gluten. Our bodies can process a
little bit of gluten (not in the case of people with celiac disease who cannot eat any gluten) but
not if wheat and wheat products become the staple in our diet. Most, if not all, processed food
contain gluten – biscuits, noodles, pizza, bread, pasta, breakfast cereals. These foods are the
mainstay of our diet today.
Millets are grains that do not have any gluten. Those who have experimented with rolling out
ragi, jowar or bajra rotis will vouch for how much easier it is to roll out wheat rotis. However,
this makes millets easy to digest and mildly acidic, if not alkaline. If our diet is rich in gluten,
consider adding millets to our diet to help create a more alkaline medium in your body. This will
go a long way towards improving our health.

A Polish team from the Instytut Zywnosci in Warsaw analyzed 22 gluten-free products and 19
naturally gluten-free grains and flours for gluten content. Gluten content in the products ranged
from 5.19 to 57.16 mg/kg. In the inherently gluten-free grains and flours, no gluten was detected
in rice and buckwheat samples, but was detected in rice flakes (7.05 mg/kg) in pearl millet
(27.51 mg/kg) and in oats (>100 mg/kg).

Meanwhile, in the U.S., Tricia Thompson, MS, RD, a nutrition consultant specializing in gluten-
free diets, arranged for gluten-testing of 22 retail samples of inherently gluten-free grains, seeds
and flours. She found contamination of 20 to 2925 ppm in seven of 22 samples, putting them
over the proposed FDA limit of 20 ppm, with lower levels in some others. Both articles point to
the importance of gluten-free certification even on foods that are naturally gluten-free, such as
millets.
Bottom Line: The grains millet, sorghum, amaranth, buckwheat, quinoa (as well as many
others) are naturally gluten free. As long as you purchase only those products labeled gluten
free these grains are perfectly fine for you to eat.
In fact the American Dietetic Association recently released nutrition practice guidelines for
celiac disease that among other recommendations encourages dietitians to advise individuals
with celiac disease to consume whole gluten-free grains including all of those listed above.

A Final Word of Caution:

Given the modern stresses on our body, particularly to our glandular system, the excessive work
needed to properly digest and process millets may be damaging. Consider speaking to your
doctor about your glandular and thyroid health before making a major shift to a millet-heavy
diet.
Necessity for Consumption of Millets & Millet Foods:
Grains have been included in human diet ever since early man discovered that these are edible.
Health-conscious consumers are now looking for products with particular ingredients and
nutrients such as proteins, vitamins and minerals, dietary fiber and now even omega-3, as they
offer significant health benefits. Such products are essential in a country like India, where
malnutrition and infectious diseases remain a silent emergency.

The increasing numbers of cases relating to coronary heart diseases, cancer and diabetes are
linked to diet. Health concerns in low income segments of the population are attributed largely to
poor nutrition, whereas among affluent segments they are linked to changing lifestyles and food
habits. In this scenario, millets offer great health advantages and they are naturally rich in
vitamins, minerals, dietary fiber and nutraceuticals.

The term ‘millet’ is widely used to refer to a variety of grains that are popular for their culinary
uses as well as their health-promoting qualities. The health and nutritive benefits associated with
millets are crucial to tackle problems like anemia, diabetes and several other degenerative
diseases, apart from malnutrition.

Millet is nutritionally equivalent or superior to other cereals. It is believed that consumption of

millets reduces the risks of coronary heart diseases, diabetes, cholesterol and cancers. It also
helps in the treatment of other health conditions.

Basically millets are rich in minerals like calcium, zinc, magnesium and iron, which help in
improving health in many ways. Magnesium and zinc are useful for diabetics and calcium for
bone health etc. Protein contents in pearl, proso and foxtail millets are comparable with those in
wheat, barley and maize.
Finger millet has slightly lower protein content, but is in fact nutritionally superior. Finger millet
is also high in calcium and iron and contains fairly high levels of methionine, a major limiting
amino acid in many tropical cereals. Substances found in millets act against different types of
hormone-dependent cancers, like breast cancer and also help reduce the risk of heart disease.

Millets and millet products contain good amount of dietary fiber and resistant starch. Resistance
starch is soluble type and when consumed it will get fermented by intestinal bacteria and produce
short chain fatty acids which again provide health benefits by altering the intestinal environment
and helps to enhance the mineral absorption etc.
Phytosterols and policosanols are cardio-protective compounds present in the waxy layers of the
millet. If these millets are ground into flour without de-hulling, then one can have multiple
benefits.

Millets have antioxidants, which are substances that may protect your cells against the effects of
free radicals. Free radicals (molecules produced when your body breaks down food or by
environmental exposures like tobacco smoke and radiation) can damage cells and may play a
role in heart disease, cancer and other diseases. Some of the millets, especially ragi, foxtail and
some colored and tanned jowar varieties are found to have good amounts of antioxidants.

Besides, millets are gluten free. That is, they are suitable for gluten-intolerant people with celiac
disease. Gluten is a type of protein present in wheat and related grains. Traditionally millets have
been used mainly in the form of rice, porridge, roti, pops etc. Although not many products are
made with this grain, de-hulling of the millets enables the processing and value addition.
Due to availability of processing technologies and machineries there is good scope to
manufacture hundreds of millet based products like biscuits, gluten-free rawa, vermicelli, pasta,
ready-to-eat extruded snack, bread and noodles. People who are looking for health and wellness
through cost-effective foods can simply include millets in their food basket.

Millet Side Effects:

Millets are high in thyroid affecting goitrogens. Millets are known to possess goitrogens, the
anti-nutritional factor if we have thyroid problems. Hence it would be advisable to include them
in batters and not eat it every day like rice or wheat. Do check in with a dietician or a nutritionist
before you go overboard on millets.
How to Select and Store:
Millets are generally available in its hulled and whole-grain form. It is available prepackaged as
well as in bulk containers. Just as with any other food that you may purchase in the bulk section,
make sure that the bins containing the millet are covered and that the store has a good product
turnover so as to ensure its maximal freshness. Whether purchasing millet in bulk or in a
packaged container, make sure that there is no evidence of moisture. Store millet in an airtight
container in a cool, dry and dark place, where it will keep for several months.