THE GOODNESS OF MILLETS - a must in our everyday diet


By Ambika Niranjan  on: 29 November 2017
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People today desire to eat clean and healthy, but do not acquire all the nutritional needs which needs cooking of many varieties, due to hectic work schedules, growing responsibilities and lack of time.

This forced me look into our traditional eating habits where we were served one complete meal in a bowl – raagi mudde, ragi roti, varai chi bhaat, millet pulao etc.

These tiny nutty flavored grains alkaline in nature are the power house of fiber, calcium and minerals are easy and quick to cook food and also serve as a complete meal. Millets are gluten free, hence good for people suffering from gluten intolerance, rich in iron and protein hence can be easily used as a daily staple to meet all our nutritional requirements. The high magnesium content in them helps reduce the effects of migraine and heart attacks. These act as prebiotic feeding microflora in your inner ecosystem. Rich in Vitamin B3, so helps reduce cholesterol. Rich in phytate so, helps reduce cancer risks. These millets also hydrate the colon, so helps with constipation and also with ulcers and colitis. These are not only easily digestible and good for weight loss, being high in fiber and low simple sugars, controls blood pressure and blood sugar levels, and are heart healthy foods.

There are 8 types of millets known and extensively used – explaining their nutritional benefits individually.

1. Sorghum (Jowar)

A trusted and gluten free millet for weight loss that are extensively used in Karnataka and Maharashtra. These are high in protein, carbohydrates, calcium and iron. Sorghum is also rich in policosanols that  helps in regulating the cholesterol levels.

2. Foxtail Millet (Kangni)

Rich in smart carbs, does not increase blood glucose levels immediately after the meal. Also rich in iron and copper, helps reduce the LDL levels. A very good staple for people with low immunity. Widely used to cure Typhoid and Pneumonia.

3. Finger Millet (Nachani)

A good food for people suffering from ulcers and anemia.  This millet helps reduce the body heat so to be consumed mainly in summers. Rich in protein with good amino acids, these contain highest calcium compared to all other grains, so people who are lactose intolerant, you have your new milk here for your calcium requirements.

4. Pearl Millet (Bajra)

Rajasthan is very well known for its Bajra ki Roti no wonder why people there are so strong and active all day. 8 times more iron than rice, Bajra is rich in protein, fiber, calcium and magnesium. This millet is very good for lactating mothers for increased milk production. Being high in fiber, good for constipation and digestion issues and also a very good food to heal stomach ulcers.

5. Barnyard Millet (Jhangora)

High in fiber content, this keeps you satiated for longer. So, an ideal food for people aiming at weight loss. High in calcium and phosphorus, good for building lean muscle mass. A good antioxidant profile helps in maintaining the body temperature.

6. Kodo Millet (Koden)

A good staple for people looking for lifestyle changes. Rich in phytochemicals and antioxidants, this millet will prevent you from major lifestyle diseases. High in fiber, also a good food for weight loss. Low in Glycemic Index, good for people with diabetes and cardiac diseases. A good source of B-vitamins.  Help in relieving knee and joint pains. A good food for women suffering from PCOD, as this food nourishes the ovaries and helps with irregular menstruation.

7. Little Millet (Kutki/Saame)

Ideal for people of all age groups. Good for people suffering from stomach issues. High in good fat and fiber that helps in weight loss. A couple friendly food helps in improving semen count in men and women with PCOD and other menstruation related issues. Rich source of B-vitamins, calcium, iron, zinc and potassium.

8. Proso Millet

Millet with highest protein and low glycemic index carbohydrate content. A carb and energy rich food, good  for people when working out strenuously or following HIIT routines.

Millets can be used on a on a daily basis or should be included in your diet at least 4 times a week as a replacement for regular roti and rice. They not only add change to the routine staple, are packed with so nutrients adding numerous health benefits. 

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14 November 2017
The day celebrated as “World Diabetes Day” all over the world, India celebrates this day as Children’s day. The children who are going to be the new you and me tomorrow, who are going to take over and rule the world. The children who will suffer from all the chronic disorders like diabetes, if not looked after well today. Diabetes: A metabolic disorder characterized by high blood sugar levels as the insulin secreted is inefficient to do its work. The type 2 diabetes (which occurs later in life) most common type seen is not only arising due to genetic factors, also due to environmental factors like obesity, overeating, lack of exercise, stress and aging.  “It’s not that diabetes, heart disease and obesity runs in your family. It’s that no one runs in your family.” – Tony Robbins. Remember this next time before you tell someone that “I got diabetes as a gift from my ancestors – it’s hereditary.” In the today’s era of modernization, we have left behind everything that our parents taught us and the one factor that has been affected majorly is our food eating habits. We have moved our weekly dine-outs from Indian restaurants to Fat food chains who might have stocked up their cooked food from days to weeks. The snacks for kids have changed from dry fruits, fruits, nuts, makhana, chikki to chocolates, granola bars, wafers, instant and other processed foods. The tiffin of school going have been upgraded negatively from Roti sabzi, paratha, dal rice to sandwiches, bread jam, burgers, pizzas, etc. The water used for hydrating kids in the summers have changed from nimbu paani, naariyal paani, sugarcane juice to aerated drinks, colas, fruit crushes loaded with sugar and preservatives. And, to combat the increasing weight of the children- they are put on diets full of oats, quinoa, salads, soups, meal replacers which not only hamper their nourishment in the growing age but also, leads to many other metabolic disorders with age. So, here are some tips that can be followed as a routine for the proper growth and nourishment of the children. – Start their day with a glass full of warm water – this will boost their metabolism and get their organs working fine. Breakfast can be 2 boiled eggs, freshly home made poha, upma, paratha, dosa, idli. Mid-morning- peanut chikki, jaggery chikki, salads, fruits (make it into rainbow colors to attract the kids and supply all the nutrients). Lunch can be roti, rice, seasonal vegetable, khichdi, bajra khichdi, ragi dosa. Evening snack – Milk (trying to avoid the packaged ones), fox nuts, dry fruits, nuts. Dinner – Keep it same as lunch. Give the kids lots of water throughout the day to keep them well hydrated. Non-vegetarians can give chicken/fish/eggs in the meal. For the better IQ improvement of the kids, Fish or Flaxseed can be given as a source of Omega-3. Encourage them to involve in sports and playing outdoors in their free hour. Let’s together make this a better place for our children to live in. Let’s together make this a diabetes free world for our children. All it takes is, growing our children the way we grew; giving them the foods to eat, our parents gave us as a kid. Happy children’s Day to all those beautiful and innocent flowers who will grow into sweet fruits tomorrow.  
04 January 2018
Hi all, On the last day of this year, I want to share a few tips with you all as in, how can you treat yourself and your stomach well on this day and for the days in the next year to come... Tips: 1. Start your day with a glass of warm water with apple cider vinegar, followed by some more water with some soaked almonds and walnuts. (Do finish one litre water together). 2. Just because you have to attend a party, doesn't mean you stay hungry all day to overeat at night. Just eat your breakfast rich in fats and proteins. 3. Include a big bowl of raw vegetables or salad in your diet for your mid-morning meal if you want to flaunt your abs in the party ( secrets for flat belly) 4. Just like you had your breakfast, eat your lunch too... Some freshly made home-made lunch like dal, rice n sabzi..  5. Stay hydrated all day... Keep sipping water all the time... 6. Do eat a meal before leaving for the party in the evening, as hungry stomach will make you binge eat on junk later on... 7. You can take a glass of water with apple cider vinegar before going to the party. 8. Go easy on the alcohol... 9. If you have to eat something outside during the party, don't be guilty of eating out. Just don't over eat and do take 5-10 minutes walk after the dinner. 10. Do complete a minimum of 6hrs of sleep that night, and don't rush to the weighinscale the next morning, this will lead to an increase in your cortisol levels. 11. Do include lots of raw foods in your diet the next day for vitamin C and to detox your body. Let the coming year be full of fun, laughter, good health, with the more stronger and prettier you... HAPPY NEW YEAR TO ALL...
Ambika Niranjan

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Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and DietiticsA nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
Ambika Niranjan
Dr. Ambika Niranjan
Nutritionist / Dietitian in Sec 119, Noida Register Now!
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