Millets- What you need to know

What are millets?

Millets are seeds which are referred to as grains due to their grain like consistency. They are packed with minerals, vitamins and are gluten free. Earlier, it was considered a poor man’s food. Today, it is gradually making its way into one’s diet. Millets are the only food that helps in getting more nutrients at less expense.

A few common millets

English	Tamil	Kannada	Telegu	Malayalam	Hindi
Finger millet	Ragi	Ragi	Ragula	Panji Pullu	Nachani
Kodo millet	Varagu	Harka	Arikelu	Koovaragu	Koden
Pearl millet	Kambu	Sajje	Sajjalu	Kambam	Bajra
Barnyard millet	Kuthiraivali	Oodalu	Odalu	Kavada Pullul	Jhangora
Little millet	Saamai	Saame	Samalu	Chama	Kutki
Foxtail millet	Thinai	Navane	Korra	Thina	Kangni
Sorghum millet	Cholam	Jola	Jonna	Cholam	Jowar

How do they benefit our health?

· Rich in anti-oxidants- Millets keep health diseases at bay and also boost immunity. They flush out the toxins in our body.

· Boosts digestive health- The root cause of indigestion is less consumption of fiber. Millets are store house of fibers and hence solve the problem. Also, as they are gluten free, they help reduce the occurrence of Celiac diseases (indigestion of gluten).

· Keeps the bones healthy- Our body does not make its own calcium. Calcium is required to keep the bones strong. Millets like ragi are high in calcium content. Millets are also rich in magnesium which reduce bone related issues.

· Helps in weight loss- Millets are an excellent source of fiber. It helps manage weight. As millets are heavy foods, they prevent hunger pangs and snacking. They lower cholesterol levels and keep the weight in check.

How much of millets should I eat?

Though millets are healthy, they should not be consumed extensively. Overeating of grains can lead to minor gastric problems and indigestion. First, start by consuming the millets in small quantities. Once your digestive system is adjusted to it, increase the quantity gradually. Over consumption of millets will not provide more benefits. Millets should be consumed up to three to four times a week. Don’t stick to the same type of millet and try to include as many varieties as possible.

Millets when eaten excessively can reduce thyroid activity. So, people with thyroid problems should consume millets in small quantities.

How to cook millets?

· If you want the grains to be separate, use millets and water in 1:2 ratio. This is when making pulao, biriyani, where the millets have to be grainy.

· If you want the millets to be soft and not grainy, cook millets and water in 1:3 ratio. This can be used for making kichdi.

· If you want the millets to be creamy, cook the millets and water in 1:4 ratio. This can be used for porridges, bisibelebath and in Pongal.

· Millets are best eaten hot or warm. Once they cool, they become very thick and dry. They become hard to eat. Once dry, you can sprinkle some water on the millets and steam them.

Source: Chitra's Foodbook and Tickling Palates

Stay tuned for more interesting millet recipes. #milletsinmay

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