| Crude |
Energy |
||||||||||
| Food |
Protein (g) |
Fat (g) | Ash (g) |
fiber (g) |
Carbohydrate (g) |
(kcal) |
Ca (mg) |
Fe (mg) |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg) |
| Rice (brown) | 7.9 | 2.7 |
1.3 |
1.0 |
76.0 |
362 |
33 |
1.8 |
0.41 |
0.04 | 4.3 |
| Wheat |
11.6 |
2.0 | 1.6 | 2.0 |
71.0 | 348 |
30 | 3.5 |
0.41 | 0.10 | 5.1 |
| Maize |
9.2 |
4.6 | 1.2 |
2.8 |
73.0 |
358 |
26 |
2.7 |
0.38 |
0.20 |
3.6 |
| Sorghum |
10.4 |
3.1 | 1.6 | 2.0 |
70.7 | 329 |
25 | 5.4 |
0.38 | 0.15 |
4.3 |
| Pearl millet |
11.8 |
4.8 | 2.2 |
2.3 |
67.0 |
363 |
42 |
11.0 |
0.38 |
0.21 |
2.8 |
| Finger millet |
7.7 |
1.5 | 2.6 |
3.6 |
72.6 |
336 |
350 |
3.9 |
0.42 |
0.19 |
1.1 |
| Foxtail millet |
11.2 |
4.0 | 3.3 |
6.7 |
63.2 |
351 |
31 |
2.8 |
0.59 |
0.11 |
3.2 |
| Common millet |
12.5 |
3.5 | 3.1 |
5.2 |
63.8 |
364 |
8 |
2.9 |
0.41 |
0.28 |
4.5 |
| Little millet |
9.7 |
5.2 | 5.4 |
7.6 |
60.9 |
329 |
17 |
9.3 |
0.30 |
0.09 |
3.2 |
| Barnyard millet |
11.0 |
3.9 | 4.5 |
13.6 |
55.0 |
300 |
22 |
18.6 |
0.33 |
0.10 |
4.2 |
| Kodo millet |
9.8 |
3.6 | 3.3 |
5.2 |
66.6 |
353 |
35 |
1.7 |
0.15 |
0.09 |
2.0 |
Millets
What are Millets?
Millets are small-seeded grasses that are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil fertility and moisture. Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes
Millets are also unique due to their short growing season. They can develop from planted seeds to mature, ready to harvest plants in as little as 65 days. This is important in heavily populated areas. When properly stored, whole millets will keep for two or more years.
Why Eat Millets :
Nutrition
They are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to rice, especially polished rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes.
Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Click here for the nutrient composition of millets as compared to wheat and rice.
Foxtail millet
(Hindi: Kangni; Tamil: Tenai; Telugu: Korra; Kannada: Navane; Malayalam: Thina)
Foxtail millet is rich in fibre, 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. It Consists high protein values, less carbohydrates. it is an important element for a good health.
Benefits of Foxtail Millets
- Good for Heart
- Fights with Diabetes
- Gluten Free
- High in Antioxidant
- Prevents Cancer
- High in Calcium content
- Weight loss
- Lowering blood Cholesterol
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Little millet
(Hindi: Kutki; Tamil: Samai; Telugu: Sama; Kannada: Same; Malayalam: Chama)
The little millet may be called little but in no means its nutritional content is little. It is a rich source of B-vitamins, 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 fibre content is yet another positive making it an ideal part of pongal or even kheer instead of rice.
Benefits of Little millets
- Samai is rich in phyto-chemicals and it has excellent antioxidant properties
- Its fiber protects against hyperglycemia.
- It reduces cholesterol and helps digestion.
- Has nearly 2.5 times minerals and nearly 38 times fiber and nearly 13 times Iron than Rice.
- Has nearly 6.3 times fiber and nearly 1.8 times Iron than Wheat.
- Has lesser amount of carbohydrates than Wheat and rice and has abundant quantities of Thiamin (Vitamin B1) which is not present in Rice and Wheat.
- Helps lowers risk of type 2 diabetes
- Reduces chances of heart attacks
- Improves digestion
- Protects from breast cancer
- protects childhood asthma
Barnyard millet
(Hindi: Jhangora; Tamil: Kuthiravaali; Telugu: Odalu)
Barnyard Millet – Panicum miliaceum with many common names including proso millet, broom corn millet, common millet, broomtail millet, hog millet, Kashfi mille, ted millet, and white millet, is a grass species used as a crop. This is widely grown in Asia Region. It is Low In Calories, Rich in Fiber, Low Glycemic Index, Gluten-free Food, Good Source of Iron. These Milltets Digests Very Easily. Barnyard Millet has many health benefits.
Benefits of Barnyard millets
- Barnyard millet for diabetics
- Rich in fiber
- Barnyard millet for weight loss
- Gluten-Free Food
- Good Source of Iron
- Low in Calories
Kodo millet
(Hindi: Kodra; Tamil: Varagu; Telugu: Arikelu; Kannada: Harka)
Millet that closely resembles rice 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.
Benefits of Kodo millets
- Anti-diabetic.
- Antioxidant and anti-microbial activity.
- Anti-obesity.
- Anti-cholesterol and anti-hypertension.
- Helps in weight management.
- Cholesterol reduction.
Brown top Millet
(Telugu:Andy Korralu ; Kannada: Korale)
Brown top millet has great energy content. It has high protein value, high amounts of fibre. Easily digestible. It consists of B-complex vitamins including niacin, folacin, thiamin, and riboflavin.High in iron, magnesium, phosphorus, manganese, and potassium. Calcium & zinc. The essential amino acids methionine, lecithin, and some vitamin E. it is an important element for a good health.
Benefits of Brown top millets
- Brown top millet are nutritious and are highly acceptable
- Brown top millet is the richest source of crude fibre.
- Rich in carbohydrates, minerals and energy levels.
Finger Millet
(Hindi: Mandua; Tamil: Kelvargu; Telugu: Ragulu; Kannada: Ragi; Malayalam: Koovarugu)
Ragi or finger millet is one of the most nutritious and healthy cereals. It has high protein value. It is rich source of minerals such as calcium, iron, magnesium, phosphorus, manganese, and potassium. It is an important element for a good health. It Controls diabetes, acts against a number of bacteria and it has anti-cancer potential. Ragi Keeps Young and reduces bad Cholesterol.
Benefits of Finger millets
- Good source of natural calcium which helps in strengthening bones for children and aging people.
- Good source of natural Iron and its consumption helps in recovery of Anemia
- Highly suited for expectant mothers and elders due to high calcium and iron content.
- Finger millet consumption helps in relaxing body naturally. It is beneficial in conditions of anxiety, depression and insomnia. It is also useful for migraines.
- Green ragi (finger millet) is recommended for conditions of blood pressure, liver disorders, asthma and heart weakness. Green ragi is also recommended to lactating mothers in condition of lack of milk production
- Green ragi (finger millet) is recommended for conditions of blood pressure, liver disorders, asthma and heart weakness. Green ragi is also recommended to lactating mothers in condition of lack of milk production
Pearl Millet
(Hindi: Bajra, Tamil: Kambu, Telugu: Gantilu, Kannada: Sajje)
Pearl Millet stabilizes the level of cholesterol in the body. Helps in digestion: Pearl Millet is rich in insoluble fibre that aids digestion. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation. Helps prevent cancer: Bajra has cancer-protecting properties.
Benefits of Pearl millets:
- Good for Heart
- Controls cholesterol
- Prevent diabetes
- Helps in Digestion
- Prevents cancer
- Detoxifies your body
- Prevents asthma
- Rich source of vitamin B
- Gluten free
- Strengthens muscles
Sorghum/Jowar
(Hindi: Jowar; Tamil: Cholam; Telugu: Jonna; Kannada: Jola; Malayalam: Cholum)
Jowar, Commonly known as Sorghum is one of the most commonly used cereal grains in the world and a lot of that is thanks to the rich nutritional value it offers to the consumer. Sorghum is found to be rich in vitamins and minerals, along with providing great protein content and making up for a large portion of your fiber intake. Great for digestive health. Improves heart health. It helps in Controlling diabetes.
Benefits of Sorghum
- Staple food for celiac patients.
- Lowers blood cholesterol.
- Helps in weight control.
- Helps to provide strong bones.
- Helps to overcome stress and depression.
- Helps to boost energy levels.
