Millets are small-seeded grasses that grow well under marginal conditions of soil fertility, high temperature and low moisture. Millets were possibly the first cereal grain to be used as cereal crops and also as fodder. They are also unique due to their short growing season, of about seventy days. Whole Millets can be stored for two or more years. In Europe and certain parts of North America, Millet is grown primarily for animal fodder, pasture grass and birdseed. Millets are important crops in the semi-arid tropics of Asia, especially in India and Africa; the majority of the world’s commercial Millet crop is produced by India, China and Nigeria. Millet ranks as the sixth most important grain in the world, sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Africa, India and Egypt. Millets include Jowar (Great Millet), Ragi (Finger Millet), Korra (Foxtail Millet), Arke (Kodo Millet) and Sama (Little Millet). Most of these are available in the form of rice (example: Foxtail Millet rice), rawa (example: jowar and bajra rawa) and flour. These may look coarse and unappealing when compared to polished white rice, but their health benefits are immense. You should master the art of cooking these well.
Nutritional
Those who are excited about new fad foods like Quinoa should know that Millets are equally healthy and nutritious – and far less expensive. However, unfortunately, we still focus on rice and wheat. Millets are a highly nutritious, non-glutinous and alkaline food. Hence they are soothing and easy to digest. 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. Including Millet in your diet adds fibre and prevents constipation. Millet acts as a probiotic, helping in better digestion. The serotonin in Millet is calming for the mind and helps in reducing stress. The magnesium content in Millet can help reduce the effects of migraines and heart attacks. All Millet varieties show high antioxidant activity. Above all, Millet is gluten-free and non-allergenic – a great grain for sensitive stomachs. We can use sprouted Millets in salads; or add a small amount of Millets to idli/dosa batter or roti dough; or use Millet rawa and Millet rice (foxtail or korra biyyam) to make khichdi/upma, along with vegetables. Many people are using millets along with oats, whole wheat and jaggery to make cookies and laddus.
Environmental
Unlike popular cereals like rice and wheat, which require soil fertility and water, Millets grow well in dry regions. By consuming more Millets we will encourage farmers in dryland areas to grow crops that are best suited for those regions. By introducing diversity in our diets, we respect the biodiversity in nature. This will also help promote more sustainable cropping practices. υ
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