New Delhi: Union Finance Minister Nirmala Sitharaman began her Budget speech in the 'Amrit Kaal' on a healthy note. Within the first half-hour of her aspirational Budget 2023 speech, the FM stated her desire to make India the global millet hub. The 63-year-old named millets as 'Shree Anna,' which translates to 'Mother of all grains' in India.


India is currently the greatest producer and second-largest exporter of millets. But, before we dive into the health benefits of millet, let us know a little about the superfood.


What are millets:


Millets are coarse grains that have been farmed and consumed for over 5000 years in the Indian subcontinent. They are high in protein, vitamins, minerals, and fibre and have a high nutritional value. Millets, unlike other grains, require less water and ground fertility and are often known as "poor man's food grain" due to their low cost.


They come in a lot of varieties, including pearl millet, finger millet, proso millet, foxtail millet, and others. Millets have gained popularity as a healthful alternative to wheat and other staple grains in recent years, and they are becoming more widely available in many countries.


Types of millets:


Millets come in a variety of shapes and sizes. Listed below are some of the types of millets:


1. Foxtail Millet:


Foxtail millet contains nutritious carbs that help to balance blood sugar. It's iron and calcium content also aids to boost immunity. Furthermore, foxtail millets aid in the regulation of blood cholesterol and the rise of HDL cholesterol levels in the body.


2. Finger Millet/ Ragi:


Ragi is another name for finger millet. It is used as a healthier alternative to rice and wheat cereals. Ragi is gluten-free and rich in protein. It also helps in the brain development of children.


3. Pearl Millet/ Bajra:


Bajra is loaded with nutrients. It contains calcium and magnesium, as well as protein, fibre, and iron. 


4. Proso Millet:


This type of millet is grown in the United States and is used primarily for birdseed and as a cover crop.


5. Sorghum:


This type of millet is also known as Great Millet and is grown in many parts of the world, including Africa and India. It is used for food, feed, and biofuel production.


6. Barnyard Millet:


This type of millet is grown in India and is used to make a variety of dishes, including porridge and flatbread.


Health benefits of millets:


Millets have numerous health benefits. Some of them include:


1. Rich in antioxidants:


Millets contain a high concentration of phenolic chemicals, including ferulic acid and catechins. These molecules function as antioxidants, shielding your body from potentially damaging oxidative stress.


2. Helps to control blood sugar levels:


Millets are high in fibre and non-starchy polysaccharides, two forms of indigestible carbohydrates that aid in blood sugar regulation. This cereal also has a low glycemic index (GI), which means it is unlikely to cause blood sugar spikes. As a result, millet are regarded as an optimal grain for diabetics.


3. Helps in digestion:


Millets are a high-fibre food that aids digestion by reducing bloating, gas, cramping, and constipation. Furthermore, good digestion keeps diseases like gastric/colon cancer and kidney/liver problems at bay.


4. Lowers cholesterol:


Millets include soluble fibre, which creates a viscous material in the digestive tract. As a result, lipids are trapped and cholesterol levels are reduced.


5. Prevents asthma:


Millets contain magnesium, which can help reduce the frequency of migraines. It may also lessen the severity of your asthma symptoms.
The reason for this is that, unlike wheat, they do not contain allergens that cause asthma and wheezing.


How to consume millets:


Millets can be consumed in a variety of ways and are versatile ingredients that can be used in many different dishes. Here are some common ways to include millets in your diet:


1. As a grain: Cooked millet can be used as a side dish, similar to rice or quinoa, and can be served with a variety of sauces, spices, and vegetables.


2. In porridge or pudding: Millets can be ground into flour and used to make porridge or pudding, which can be sweetened with honey, sugar, or other natural sweeteners.


3. In baked products: Millet flour can be used to make a variety of baked products, including bread, cakes, and pastries.


4. In soups and stews: Millets can be added to soups and stews for extra texture and nutrition.


5. As a stuffing: Cooked millet can be used as a stuffing for vegetables, such as bell peppers or tomatoes.