Eat Right: Know your Shree Anna; the magic of millets

Did you know that millets are environmentally friendly crops due to their low water and fertiliser requirements? They are often drought-tolerant, adaptable to diverse soil conditions, and can be cultivated using sustainable farming practices. Hence, incorporating them into agricultural systems can contribute to water conservation and ecological balance.

Millets are also the oldest seeds cultivated way before wheat and rice came into existence. Our grandparents used to consume it and call it mota anaaj. Today, it is referred to as ‘Shree Anna’ (mother of all grains) by various ministries to commemorate 2023 as the International Year of Millets, as proposed by India in the UN Assembly.

For the uninitiated, millets are a group of small-seeded grains that offer numerous benefits when incorporated into a person’s diet. Very few people are aware that millet is packed with essential nutrients, including dietary fibre, protein, vitamins like niacin, folate, and vitamin B6, and minerals like iron, magnesium, phosphorus, and antioxidants. They provide a good balance of carbohydrates, fats, and proteins, making them a nutritious choice.

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“A huge benefit of eating millet is that it keeps sugar levels under control since it has a high fibre ratio. For example, bajra is high in protein and folic acid.”

–Shriya Maini, Founder 0f Immuno Eats & Alumna of AIMETC

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“It was due to the British and the Green Revolution that led to the massive adaptability of wheat and paddy and farmers almost stopped growing millets. But they are back in our fields, grocery stores, kitchens, and even restaurants due to the huge health benefits,” Shriya Maini, Founder of Immuno Eats said.

Maini, who is an alumna of Apeejay Institute of Management and Engineering Technical Campus (AIMETC) in Jalandhar and at present pursuing a short-term programme in Agriculture opined that the best thing about millets is that since they are high in fibre, it keeps us full for longer time and prevents craving for snacking all the time.

“A huge benefit of eating millets is that it keeps sugar levels under control since it has a high fibre ratio,” Maini said and shared eight commonly used millets, their nutritive value and how to be included in the daily diet.

Bajra (Pearl Millet)

It is the oldest grown and consumed millet in India. Most people are familiar with the name bajra, but this is also known as Pearl Millet. This millet is high in protein and folic acid. You can make dishes like cheela, khichdi, and mathis from this millet.

Jowar (Sorghum)

Also known as ‘chari’ in most of the North Indian states, the grain is full of iron and vitamins. Its English name is Sorghum and is somewhat sweet and has a wheat-like taste. Hence, it is the easiest millet to eat for people wanting to incorporate it into their diet. You can make rotis, white sauce pasta, and cakes with this millet.

Ragi (Finger Millet)

This millet has an abundance of calcium. While the most advertised calcium product in the market is milk, ragi has three-four times more calcium. This millet is excellent for growing children as it leads to stronger bones. You can make dosa, laddoos, and even gol gappas.

Kodo (Cow Grass)

This millet is known by the names like kodra and koden in different parts of the country. Referred to as Cow Grass, it is the perfect millet for keeping nervous system disorders at bay. Those who use gadgets should eat this millet. You can make sweet milk dalia, upma, and dosa with this millet.

Kutki (Little Millet)

Popularly known as kutki, this millet is high in zinc and magnesium. You can make dhokla, dahi bhalla, and poha with this millet.

Kangni (Foxtail Millet)

It is locally known as kangni, this millet is very high in vitamin A and vitamin E. You can make idli and biryanis with this millet.

Browntop Millet

This is the healthiest of all the millets as it has the highest fibre-carb ratio. It has a low glycaemic index.

Sama (Barnyard)

It is also called swank or sama and is consumed during fasting. It has a similar taste to rice which makes it easier to adapt to reap its benefits. You can use it to make pulao and kheer.

“Millets are versatile seeds and therefore, can be used to make any dish. The various forms available in the market are flour, rava, seeds, puffs, and flakes. We can think of any recipe that we often make from our regular refined flour or wheat flour or rice. Given the large number of health benefits of these millets, these must be part of our daily diet,” Maini stressed.