India is celebrating 2023 as the Year of the Millets. This small seeded grasses belong to the botanical family of Poaceae. They were domesticated as staple crops nearly 10,000 years ago in China and later on in India about 5000 years ago in Mohenjedaro and Harappa.

Millets are naturally gluten free, low in Glycemic Index, packed with energy, protein, minerals. They helps to fight malnutrition as well as improve food security. All millets are to be soaked for 6 to 8 hours before consuming them.

Sr.No.	Type	Description
1	Major Millets	Sorghum Millet (Jowar), Pearl Millet (Bajra) and Finger Millet (Raagi/Naachni)
2	Minor Millets	Barnyard (Sanwa), Kodo (Koda), Foxtail Millet(Kangwa), Little Millet (Kutki), Browntop and Proso Millet (Chena)
3	Pseudo Millets	Buckwheat Millet (Kuttu) and Amaranth Millet (Rajgira)

Type	Description
Negative Grains	Rice and Wheat. Rice has starch and Wheat has glutten
Neutral Grains.	Bajra, Jowar, Nachni and Proso
Positive Grains or Super Foods	Foxtail Millet, Little Millet, Kodo Millet, Browntop Millet and Barnyard Millet

Let's examine the importance of Major Millets :

1. Sorghum (Jowar) :

   Jowar is generally used to make rotis and other Indian bread. Jowar has the quality of pacifying Vata and Kapha doshas. Its essential ingredients include Iron, Calcium, Potassium and Phosphorus. It has moderate Glycemic Index. Jowar is filled with fiber and is suitable for diabetes patients. The bran of Jowar rich in Tannin, secrets enzymes which have the ability to reduce absorption of sugar and starch in the body.

2. Pearl Millet (Bajra) :

   Rotis, Kichdi and Porridge are made using this millet. This millet increases body heat and Vata and Pitha Doshas. But it is great for Kapha dosha. Because it has ability to increase body heat, it is a good to consume in winter. It has the ability to cut down visceral fat, regulate menstrual cycle and prevent other associated lifestyle disorders. It is a powerhouse of Magnesium and Potassium and hence it is good for the heart. It is rich in Iron, Folate, Zinc. It eases digestion and aids in weight loss, strengthens bones and improves skin and hair health.

3. Finger Millet (Raagi/Nachni) :

   This is a healthy substitute for rice and wheat. It is quite filling. Raagi is good for Cholesterol management due to its toxin reducing power. Raagi flour rotis help is weight management because it is high in fiber, manages blood glucose, helps in ageing, improves metabolism. It is high in proteins, vitamins, minerals and calcium. .

Let's examine the importance of Minor Millets :

1. Barnyard Millet :

   This millet consists of high proteins and Iron. It regulates blood flow and makes the body stronger. This is good for diabetes, heart patients, and for cancer. This can be consumed as Kichdi, Dosas, Idlis and Upa after soaking it for 6-8 hours.

2. Kodo Millet :

   This is easy to digest and is beneficial for infants and senior citizens. This millet is good for Pitta and Khafa doshas. It is also good for gluten intolerant people. It controls acidity. It is also good for Liver and Kidneys, stomach related diseases. Because it is gluten free, it helps the nervous system.

3. Foxtail Millet :

   Foxtail millet is available in the form of semolina or flour and is one of the most easily digested millets. This is high in fiber. It is good for nervous system (it is considered as superfood for nervous system), good for kids and pregnant ladies, body pains, lack of appetite etc. It has B12, Biotin and B1 vitamins. It improves heart health, improves digestion, reduces urine infections. It can be consumed as pulao mixed with vegetables and upma, after soaking it for 6-8 hours before use.

4. Little Millet :

   This is used as a substitute for rice. This millet is rich in fiber, proteins and Iron. This is good for diabetes, heart ailments, migraine. It is good for maintaining hormones. This is good for old age patients and impotent persons.

5. Browntop Millet :

   This millet is nutritionally dense , packed with Iron and high fiber content. This millets properties are like Foxtail Millet. Its color is green. So it is called Green and Small Millet. This is high in fiber and nutrients including Vitamin B17 and it is also gluten free. It is good for diabetes and cancer patients. It helps digestion and relieves stomach disorders.

6. Proso Millet :

   This is a relative of foxtail millet, pearl millet, maize and sorghum millets. This is mainly used as bird feed. It is known as Chena or Barri in India. It reduces the risk of type 2 diabetes as it contains sufficient amount of Magnesium.

Let's examine the importance of Pseudo Millets :

1. Buckwheat (Kuttu) :

   This is mainly used during the fasting period of Navrathras.

2. Amaranth (Rajgira) :

   This is gaining popularity as a healthy breakfast cereal and snack.

• 1. Millets assist with quality sleep.
• 2. They help in weight loss
• 3. They lower Cholesterol
• 4. They help prevent cancer
• 5. They optimize immune system
• 6. They help with digestion as they are filled with fiber
• 7. They keep the heart strong
• 8. They are a good source of antioxidants.

1. 1. Millets are anti-acidic
2. 2. Millets are gluten free
3. 3. They detoxify the body
4. 4. Vitamin B3 in millets help lower Cholesterol
5. 5. They prevent breast cancer
6. 6. They help in preventing Type 2 diabetes
7. 7. They are effective in reducing blood pressure
8. 8. They help to protect against heart diseases
9. 9. Helpful in treating respiratory condition like Asthma
10. 10. Helpful in optimizing kidney, liver and immune system
11. 11. Reduces the risk of gastric ulcers and colon cancer
12. 12. Eliminates problems of constipation, excess gas, bloating and cramping
13. 13. They are a source of prebiotic feeding microflora in the inner ecosystem.

1. 1. Soak the millets for 6 to 8 hours before use.
2. 2. Serve in the form of breakfast items like Dosa, Upma, Idli etc.
3. 3. Replace Rice and wheat with Millets
4. 4. Mix cooked millets with grilled vegetables and fresh salad to make them more nutritious.
5. 5. The amount of millets to be consumed will depend upon sugar level of individual, gut heath and calorie requirements

P.S. For more details refer to Webinar of Dr.Shital Kumbhar on YouTube video..Click Here