Indian millets

Types Of Indian Millets

Indian millets refer to a variety of small-seeded grains that are grown widely in India due to its adaptability to diverse ecological conditions. Millets are ancient crops that have been cultivated for thousands of years, making them a staple food in many regions of India.

Indian millets have gained renewed popularity in recent years due to their high nutritional value, resilience to climate change, and low water requirement. Presently, millets have become part of modern diets because people are more concerned about their health and the need for sustainable farming. These grains are now finding their way into contemporary recipes, health foods, and processed products like millet flour, snacks, and breakfast cereals.

Common types of Indian millets include:

• Foxtail millet (Varigu, Thinnyanjal, Tinnavatu)

  Foxtail millet, known as Varigu, Thinnyanjal, or Tinnavatu in various Indian languages, is a type of small-seeded grain known for its distinctive elongated grains that resemble a foxtail flower. This grain has been cultivated for more than 2,000 years hence making it one of the oldest known crops in millet production. Foxtail millet has a subtly nutty flavor and a slightly chewy texture when cooked. It is commonly used in India to prepare roti (flatbread), upma (savory porridge), and now serves as a trendy substitute for rice in many dishes. Foxtail millet has high protein and fiber content. It is also rich in essential minerals such as magnesium, iron, and phosphorus.

• Proso millet (panicum miliaceum)

  Proso millet is an ancient food that has survived the ages through the cultivation done by our ancestors for the past 4,000 years. The millet is widely grown in Asia and Europe, in particular, its northern regions. The grain is popular for its unique roundish grains that become elongated upon cooking. Cooked proso millet has a fluffy texture that does not become sticky, hence making it ideal for easy meal preparation. It can be used in salads, soups, and breakfast porridges since it offers a mild taste that easily adapts to various seasonings and ingredients. Proso millet is rich in starch and commonly used as animal feed.

• Finger millet (Ragi, Ragulu, Mangalagowri)

  Finger millet is known by other names such as Ragi, Ragulu, or Mangalagowri. It is famous for its small, finger-shaped seeds which have a reddish-brown color. Finger millet is unique because it is rich in calcium, making it an ideal food to prevent calcium-deficient conditions in the body and for improving bone density. In India, Ragi is commonly made into porridge, flatbreads, and is used to make a nutritious drink. It is also worth noting that ragi millet is gluten-free, thus making it ideal for health-conscious consumers and those with celiac disease.

• Barnyard millet (Kangni, sanwa, varan)

  Barnyard millet is called by different names in different vernaculars such as Kangni, sanwa, varan. Barnyard millet is a powerful group of weeds in the genus Echinochloa. Their name refers to their general resemblance to certain species within the genus Zizania. Barnyard millet is an annual plant that thrives in a variety of habitats, especially those with standing water. Korean millet gets its name from its habitat and usage as a barnyard grass that has been domesticated for food. Barnyard millet is rich in fiber and is often used in fasting meals in India because it is low in glucose. It can be prepared like rice or used in porridge and other dishes.

• Little millet (Panicle millet, samai, paniyaramullu)

  Little millet, also known as panicle millet, samai, or paniyaramullu, is a type of small-grained cereal that has been grown in Asia for several millennia. It is particularly prominent in southern India, where it is grown as a rice substitute. Little millet's seeds are tiny and round, and when cooked, they form a fluffy, separate grain.

Features Of Indian Millets

Some of the notable features that describe millets in India include:

• Nutritional Value: Millets are proud owners of a high nutritional profile. They have a superior content of vitamins, minerals, and antioxidants. Millet seeds are rich in fiber, protein, and essential minerals like magnesium, phosphorus, and iron. Due to their high nutrient content, millets can help support heart health, reduce the risk of diabetes, and promote healthy digestion.
• Gluten-Free: Millets have been gaining popularity as staple grains for people with celiac disease or gluten intolerance. They offer a diverse range of gluten-free alternatives for baked goods, cereals, and more.
• Cooking Properties: Depending on the type, millets have several cooking characteristics. For instance, foxtail and proso millet grains become fluffy when cooked, making them suitable for pilafs and salads. Finger millet, however, forms a dense dough or porridge due to its unique properties. Overall, millet grains have a slightly nutty flavor and chewy texture that can enhance both traditional and modern dishes.
• Sustainability: As mentioned before, millets have been gaining popularity because they are eco-friendly crops. They require less water and can withstand drought conditions, making them a viable option for sustainable agriculture in regions prone to water scarcity.
• Culinary Uses: Millets are also diverse in culinary applications. They can be ground into flour for baking, cooked as porridge, or used to make fermented beverages. In India, millets are used to prepare rotis, upmas, and other traditional dishes that are slowly returning to modern gastronomy.

How To Use Indian Millets

Indian millets can be used in different recipes and traditional preparations with varying types of millet. Some popular uses of Indian millets include:

• Roti and Flatbreads:

  Millet flours like bajra (pearl millet) and ragi (finger millet) are widely used in India to make nutritious rotis and chapatis. These millet flatbreads have a distinct nutty flavor and a dense texture, which makes them filling and high in fiber. Millet rotis pair well with vegetables, curries, and lentah soups for a wholesome meal.

• Porridge:

  Porridge made from millet grains is a popular breakfast option in many cultures. Foxtail millet porridge, for instance, has a subtle flavor that's delicious when mixed with fruits, nuts, honey, or yogurt. Ragi porridge, called ragi ball or mudde in some regions, is a thick, filling breakfast that provides long-lasting energy.

• Idli and Dosa:

  Millet-based idli and dosa have been gaining traction as a healthier alternative to the traditional rice varieties used in these dishes. Barnyard millet idli and dosa offer a unique taste to these fermented South Indian delicacies while boosting their nutritional content with more fiber and minerals.

• Snacks:

  Millets can be used to prepare a variety of savory and sweet snacks. Finger millet (ragi) flour is commonly used to make nutritious cookies, biscuits, and energy bars. In some regions, p roasted millet grains are seasoned with spices to make a crunchy, nut-like snack that is very tasty and great for eating between meals.

• Sprouted Millet:

  Sprouting millets like foxtail and proso enhances their nutritional profile, increasing the levels of vitamins and minerals. Sprouted millet can be added to salads, smoothies, and other dishes to boost them with protein, enzymes, and essential nutrients.

How To Store Indian Millets

• Keep Millet Dry - Always ensure millet grains are completely dry before storing them to prevent mold and spoilage. The ideal moisture content for long-term storage is around 12-14%.
• Use Airtight Containers - Store millets in airtight glass or plastic containers to keep moisture, insects, and air out. For larger quantities, use airtight cloth bags or bulk containers.
• Keep in Cool, Dark Places - Store millet containers in a cool, dark place, such as a pantry or cupboard, to avoid exposure to heat and sunlight, which can degrade the grains’ quality and nutritional value. Ideal storage temperatures are between 10-15°C (50-59°F).
• Refrigeration or Freezing - For long-term storage beyond 6 months, consider refrigerating or freezing millet to extend its shelf life. Millet stored in the refrigerator can last up to a year, while frozen millet can last up to 1-2 years.
• Regularly Check and Rotate Stock - Regularly check stored millet for any signs of pests or spoilage. If using millet flour, rotate stock to ensure freshness, as flour has a shorter shelf life compared to whole grains.

Benefits Of Indian Millets

Some of the main benefits of Indian millets are:

• Heart Health:

  The high magnesium content in millet helps regulate blood pressure and reduce the risk of heart disease. Additionally, the presence of antioxidants and healthy fats in millets supports overall cardiovascular health.

• Supports Bone Health:

  Finger millet (ragi) is especially high in calcium, making it vital for maintaining strong bones and teeth. Regular consumption of millet can help prevent osteoporosis and bone-related disorders, particularly in growing children and elderly.

• Boosts Immunity:

  Millets contain essential nutrients like zinc and iron, which play a significant role in strengthening the immune system. The presence of phytochemicals in millets also contributes to their antioxidant properties, helping the body fight infections and diseases.

• Regulates Blood Sugar:

  Millets have a low glycemic index (GI), which means they are digested slowly and help maintain stable blood sugar levels. This makes millets an ideal choice for diabetics and those looking to control their blood sugar. Regular consumption of millet can help reduce the risk of Type 2 diabetes.

• Aids Digestion:

  The high fiber content in millet promotes healthy digestion and regular bowel movements. It helps prevent constipation and supports a healthy gut microbiome. This fiber-rich grain can help detoxify the digestive system.

Q&A

Can millet completely replace rice in the diet?

Millet can replace rice in the diet but gradually because millet has a distinct flavor and texture, with a slightly nutty taste and a firmer, chewier consistency. Millet can be used as rice or in dishes like salads, soups, and pilafs. The texture of millet will also depend on the variety used and the cooking method employed.

Is millet a good option for gluten-free diets?

Yes! All types of millet are gluten-free. They provide a nutritious alternative to wheat and other gluten-containing grains.

What’s the difference between millet and foxtail millet?

Millet is a general term that refers to all varieties of millet grains such as foxtail millet, finger millet, proso millet, and others. Foxtail millet is a specific type of millet known for its elongated grains and subtle nutty flavor.

How can millets benefit the body?

Millets are highly nutritious grains packed with dietary fiber, protein, essential minerals such as magnesium and phosphorus, and vitamins. They are low in calories and have a low glycemic index.

How are millets more sustainable compared to other major crops?

Millets are rain-fed and hardy crops that require less water, making them more resilient to drought and adverse climate conditions. They have a shorter growing season and can mature quickly, providing reliable harvests even in challenging environments.