MILLETS- The Super Magic grain
- Dr. Sahila
- May 5
- 6 min read
Updated: May 6
Millets come from the word milli meaning thousandth value. Since millets were very small in size compared to rice or wheat and hence it got the name millets.
There are over 20 different types of millets growing worldwide, broadly categorized into major and minor millets based on grain size and cultivation, with at least nine commonly recognized types widely used for consumption.
Major Millets (Commonly Consumed)
Sorghum (Jowar): One of the most common, often used as a wheat substitute.
Pearl Millet (Bajra): Highly cultivated, known for its high iron content.
Finger Millet (Ragi): Known for its high calcium content.
Minor Millets (Small-Grained)
Foxtail Millet (Kakum/Kangni): One of the most popular minor millets, high in protein.
Proso Millet (Chena/Barri): Commonly used as a protein-rich, gluten-free grain.
Little Millet (Moraiyo/Kutki): Small grains, high in fiber and iron.
Barnyard Millet (Sanwa/Jhangora): Known for being easy to digest.
Kodo Millet (Kodra): Nutrient-dense and rich in phytochemicals.
Browntop Millet (Korle): A highly nutritious millet variety.
Pseudo-Millets
While not botanically part of the grass family (Poaceae) like true millets, these seeds are often grouped with them due to similar nutritional profiles and gluten-free properties.
Buckwheat (Kuttu): Popularly used as a flour alternative during fasting.
Amaranth (Rajgira): An ancient "superfood" rich in protein and lysine.
Fonio: An ancient grain primarily grown in West Africa that is easy to cook and highly nutritious.
Classification by Fiber Content
The primary distinction lies in the fiber-to-carbohydrate ratio. Higher fiber content leads to a slower release of glucose into the bloodstream.
Positive Millets (High Fiber: 8% – 12.5%):
These are considered "healing grains" due to their high dietary fiber content, which helps manage chronic conditions like diabetes and hypertension.
Neutral Millets (Moderate Fiber: 1.2% – 6%):
These grains provide good nutrition but are typically used for maintenance rather than therapeutic purposes.
Millet Type | Approx. Fiber Content (g) | Classification |
Browntop | 12.5g | Positive |
Barnyard | 10.1g | Positive |
Little | 7.6g – 11.0g | Positive |
Kodo | 9.0g | Positive |
Foxtail | 8.0g | Positive |
Finger (Ragi) | 3.6g – 11.1g | Neutral |
Sorghum (Jowar) | 4.0g – 10.2g | Neutral |
Pearl (Bajra) | 1.3g – 11.4g | Neutral |
How to start including millets?
A balanced combination of millets, lentils, vegetables and a healthy gut microbiome can strongly support disease prevention and long-term health. Nutrition is not just about what we eat, but how well our body absorbs and uses those nutrients—and this process is largely regulated by our gut bacteria. Even the most nutrient-dense foods, like millets and lentils, cannot deliver their full benefits if gut health is compromised.
For example, vitamin B12 deficiency is common among vegetarians, partly due to low cobalt levels in modern soil. Millets such as pearl millet, browntop millet, and foxtail millet can absorb cobalt from the soil, making them especially valuable for those who do not consume fish or mineral-rich water sources.
For poor gut health issues, fermented foods also play a crucial role. Yogurt provides beneficial anaerobic bacteria like Lactobacillus and Bifidobacterium, but traditional drinks like ambali (made from ragi, bajra, and other millets) can offer significantly higher levels of gut-friendly microbes—sometimes up to ten times more. (Ambali recipe is shared in the end of this blog)
Millets themselves are nutritionally rich, offering a balanced combination of fiber, protein, carbohydrates, and healthy fats. Many varieties, such as pearl millet and finger millet, are also high in iron and essential vitamins. When combined with green leafy vegetables, roots, and tubers, they contribute to a complete and well-rounded diet that supports both nourishment and overall regulation within the body.
How millet consumption can reverse chronic diseases?
Millet is gluten-free, which makes it a good option for people with celiac disease or gluten intolerance.
The carbohydrates in millet are complex, meaning that they are slowly absorbed by the body and provide a sustained source of energy.
Fiber helps to slow the digestion of carbohydrates and can help to regulate blood sugar levels, making millet a good food choice for people with diabetes or blood sugar concerns.
The protein in millet is considered a “complete protein,” meaning that it contains all of the essential amino acids that the body needs but cannot produce on its own.
Millet is a nutritious food that offers several health benefits, particularly for people with Polycystic Ovary Syndrome (PCOS), diabetes, thyroid problems, and those looking to lose weight
Millet’s low glycemic index and high fiber content make it the number 1 choice for people with diabetes.
Millet is a good source of magnesium, which is important for thyroid function. A lack of magnesium can lead to underactive thyroids, so including millet in your diet can help to support thyroid health.
Millets help feed the gut bacteria and improve the microflorae that are most needed for digestion.
Millets are a good source of essential vitamins and minerals like phosphorus, magnesium, iron, b-complex vitamins, zinc & manganese.
Millets support the gut microbiome by acting as a powerful prebiotic, providing the specific fibers and compounds needed to nourish beneficial bacteria.
How millets support environmental consciousness?
Enhances Microbial Diversity: Regular intake of diverse millets (like Foxtail or Finger millet) is linked to a more diverse and stable microbial ecosystem, which is a hallmark of overall health.
Regenerative crops: Millets support soil health through their unique biological and structural characteristics, acting as "regenerative" crops that can thrive on marginal lands where other staples fail.
Low Demand Crops: Millets are "low-demand" crops that require minimal synthetic fertilizers and pesticides, which help prevent the chemical degradation of soil.
Global warming: Due to their efficient C4 photosynthetic pathway and deep roots, millets are effective at capturing atmospheric carbon and storing it in the soil, which helps mitigate climate change.
Future grains- Millets are astonishingly low water consuming crops. The rainfall needed for Sorghum, Pearl Millet and Finger Millet is less than 25% of sugarcane and banana, and 30% that of rice. We use 4000 litres of water to grow one kg of rice while all millets grow without irrigation.
If millets are so nutritious, why were they underused for so long?
1-Green revolution: A major reason lies in changes to agriculture and food policy over time. During and after the Green Revolution, the focus shifted to crops like rice and wheat because they produced higher yields and helped address widespread food shortages. Governments also supported these crops through systems like the Public Distribution System, which made rice and wheat widely available at very low cost. This naturally reduced the demand for millets.
2-Labeled as "poor mans food": There were also practical and cultural reasons. Rice and wheat are easier and quicker to cook, while many millets require soaking, fermentation, or longer preparation. Over time, polished white rice and refined wheat flour began to be viewed as more “modern” or “elite,” while millets were labeled as “poor man’s food” and associated with rural or tribal communities.
3-Disuse of fertilizers & pesticides: In addition, large-scale farming of rice and wheat encouraged the use of fertilizers and pesticides, which aligned with industrial agricultural models. Millets, being hardy and requiring fewer inputs, didn’t fit as well into that system, so they received less attention and support.
All of these factors combined led to millets being overlooked for decades—despite their strong nutritional value.
References
Effects of Millet Consumption on Metabolic Homeostasis (Glycemic Control and Lipid Profiles) in Adults: A Systematic Review. Naik NS, Nadiger N, Mukhopadhyay A. Diabetes & Metabolic Syndrome. 2025;20(1):103359. doi:10.1016/j.dsx.2025.103359.
Finger Millet-Based Muffin Decreases Insulin Response in Individuals With Prediabetes in a Randomised Controlled Trial. Almaski A, Coe S, Lightowler H, Clegg ME, Thondre PS. The British Journal of Nutrition. 2022;:1-10. doi:10.1017/S0007114522001623.
Coarse Grain Consumption and Risk of Cardiometabolic Diseases: A Prospective Cohort Study of Chinese Adults. Yang J, Du H, Guo Y, et al. The Journal of Nutrition. 2022;152(6):1476-1486. doi:10.1093/jn/nxac041.
Nutritional and Health-Promoting Attributes of Millet: Current and Future Perspectives. Samtiya M, Aluko RE, Dhaka N, Dhewa T, Puniya AK. Nutrition Reviews. 2023;81(6):684-704. doi:10.1093/nutrit/nuac081.
Harnessing the Nutritional Profile and Health Benefits of Millets: A Solution to Global Food Security Problems. Mazumder S, Bhattacharya D, Lahiri D, et al. Critical Reviews in Food Science and Nutrition. 2024;:1-22. doi:10.1080/10408398.2024.2417801.
A Comprehensive Review on Influence of Millet Processing on Carbohydrate-Digesting Enzyme Inhibitors and Implications for Diabetes Management. Bhujle RR, Nayak N, Gowda NAN, Pandiselvam R, Sunil CK. Critical Reviews in Biotechnology. 2025;45(4):743-765. doi:10.1080/07388551.2024.2423153.
Effects of Heat-Treated Starch and Protein From Foxtail Millet (Setaria Italica) on Type 2 Diabetic Mice. Wang H, Fu Y, Zhao Q, et al. Food Chemistry. 2023;404(Pt B):134735. doi:10.1016/j.foodchem.2022.134735.
Effects on Diabetic Mice of Consuming Lipid Extracted From Foxtail Millet (): Gut Microbiota Analysis and Serum Metabolomics. Wang H, Shen Q, Fu Y, et al. Journal of Agricultural and Food Chemistry. 2023;71(26):10075-10086. doi:10.1021/acs.jafc.3c02179.
Millet Derived Bioactive Peptides: A Review on Their Functional Properties and Health Benefits. Majid A, Priyadarshini C G P. Critical Reviews in Food Science and Nutrition. 2020;60(19):3342-3351. doi:10.1080/10408398.2019.1686342.
Potential of Underutilized Millets as Nutri-Cereal: An Overview. Saini S, Saxena S, Samtiya M, Puniya M, Dhewa T. Journal of Food Science and Technology. 2021;58(12):4465-4477. doi:10.1007/s13197-021-04985-x.
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