Types of Millets for Good Health (2024)

Introduction

Millets are small-seeded crops consumed as a traditional food in South Asian and African countries. Bread, porridge and snacks are a few examples of products developed from millets. The popularity of millets is slowly increasing in North American and European countries as a cereal and a component in multi-grain food products. In addition, millet grains have numerous health benefits, such as preventing ulcers, anaemia and constipation, and can be consumed by those with the coeliac disease since they are gluten-free. Research has shown that millets are low in Glycaemic Index (GI), rendering them suitable for people with diabetes [1]. They are rich in iron, calcium, vitamins and beta-carotene. Millets are also a good source of essential fatty acids like oleic and linolenic acids that benefit cardiovascular health [2].

Types of Millets and Its Benefits

Millets can be broadly classified into two categories that are further classified into types. Major millets include Sorghum (jowar) and pearl millet (bajra), and minor millets, that consist of finger millet (ragi) and small millets, like proso, foxtail, little, barnyard and kodo millets [3]. Each type of millet has some unique health benefits.

Sorghum, or jowar, is one of the oldest crops and a staple in India and Africa. According to molecular studies, it is completely gluten-free and can be safely consumed by gluten-sensitive individuals. Hence sorghum can replace wheat in products like pasta and bread. Research has shown that sorghum can aid weight loss, is higher in calcium than wheat and rice, and is rich in protein, iron and dietary fibre. Recent research has revealed that a waxy substance extracted from sorghum contains high levels of policosanols, effectively reducing cholesterol levels in the body.

Pearl millet or bajra contains magnesium that reduces the effects of migraine and improves the respiratory process in asthmatic patients. In addition, the insoluble fibre in pearl millet reduces the excess bile in our systems, which leads to gallstone formation.

Finger millet, or ragi, is among the healthiest cereals. It contains about thirty times more calcium than rice and is beneficial for infants, the elderly and pregnant women. Calcium is a primary constituent of bone, and calcium-rich food prevents bone loss and fractures. It helps lactating women produce enough breast milk, which makes it very beneficial for them as well. The high fibre content in finger millet makes it an effective laxative, preventing constipation. Iron is abundant in finger millet, increasing haemoglobin levels and preventing anaemia. It has a low GI, rendering it diabetic-friendly.

Kodo millets that resemble rice in appearance aid in weight loss. The presence of antioxidants and phytochemicals helps prevent lifestyle-related disorders that are becoming increasingly common today. Additionally, it aids in decreasing knee and joint pain and regulates menstrual cycles.

Proso millets are rich in Niacin, or vitamin B3, which helps prevent pellagra. Pellagra causes the skin to become dry, scaly and rough. Proso millet is also protein-rich and was used as a recovery food post-pregnancy and illness [4].

Foxtail millet causes a consistent glucose release without affecting the body's metabolism, making it diabetic-friendly. Diabetes prevalence decreases when foxtail millet is consumed. In addition, the magnesium content in foxtail millet makes it heart-friendly since magnesium is crucial for maintaining the cardiovascular system's functioning [4], [5].

Although named little, little millet is no less nutritional and is rich in minerals like calcium, iron, potassium, zinc, and B vitamins. Essential fats that assist weight loss are present in little millet [4].

Barnyard millet is low in sugar and rich in phenolic compounds that decrease blood sugar spikes after meals, making it suitable for people with diabetes. It also benefits cardiovascular health since it regulates cholesterol and triglyceride levels. In addition, the absence of gluten makes barnyard millet friendly for gluten-sensitive people [6].

Conclusion

Millets are gaining popularity due to their health benefits. The high amount of protein help in growth and development, and fibre provides a feeling of satiety. Iron and calcium help increase haemoglobin and bone mass, respectively, and the absence of gluten makes them more inclusive for those with gluten sensitivity. Lifestyle-related diseases and conditions like diabetes and cardiovascular can be controlled by consuming millet [4].