Why These Ancestral Grains are the Future: 10 Indian Millets and All You Need to Know About Them
Discover the nutritional benefits and delicious recipes of 10 ancient millets that have been cultivated for millennia. Here are a few reasons why these ancestral grains may be the future of healthy living.
Over the past 50 years, the rapid introduction of high-yielding varieties of rice and wheat has significantly altered their nutritional profiles. According to a recent report, iron levels in rice have fallen by 27% and in wheat by 19%, while zinc levels have decreased by 33% in rice and 30% in wheat [1]. Simultaneously, toxic elements in these grains have increased due to changing genetic profiles and the chemical inputs of fertilizers and pesticides. This decline in the mineral content of our staple cereals has led to widespread malnutrition in India, affecting approximately 224 million people [2].
While current dietary habits remain heavily skewed in favour of rice and wheat, there has been a push towards increasing the consumption of millets like Ragi (Finger Millet), Jowar (Sorghum), and Bajra (Pearl Millet). Not only are these millets nutritionally dense, but they have also long been a part of the history and culture of many countries across the globe, including India, China, Japan, Mexico, and Nigeria, where they are still cultivated and consumed today.
In India, Kutki (Little Millet) is said to have been domesticated around 5000 BCE, and Kodo (Ditch Millet or Cow Grass) around 3700 BCE. Amaranths have been cultivated since the Harappan civilization. The Yajurveda, codified around 1200 BCE, identifies Kangni (Foxtail Millet), Ragi, and Sanwa (Barnyard Millet) [3]. Even though the Green Revolution led to a decline in millet cultivation, we are now witnessing a resurgence through the growing awareness of the role millets can play in combating issues like hunger and malnutrition.
Millets, with their exceptional nutritional profiles, offer a range of health benefits such as blood pressure management, blood sugar regulation, and in managing thyroid, celiac, and cardiovascular conditions.
In this article, we will cover 10 millet varieties of India (including the two pseudo millets), their nutritional benefits, and easy ways to include them in our diets.
- Sorghum (Jowar)
(i) History: Along with Pearl and Finger millet, Sorghum was originally grown in Africa and arrived in India a little before 2000 BCE. Remains of Sorghum have been found at ancient sites such as Ahar in Rajasthan and Daimabad in Maharashtra. Even today, Sorghum remains one of the top five cereals consumed globally after wheat, rice, maize, and barley [4].
(ii) Benefits: New studies have found Sorghum to be a more sustainable alternative to wheat because of its lower water footprint and greater resilience to fluctuating temperatures. This makes Sorghum a wise choice for achieving food security [5] Also, Sorghum has an impressive nutritional profile. Being gluten free, Sorghum is a healthy option for those with gluten intolerance and celiac disease. It is also rich in plant compounds like flavonoids which inhibit the growth of tumours [6]. The high fibre content regulates sugar release in the bloodstream. The high B-vitamin content and folate make it a great way to get more nutrients in your diet.
(iii) Recommended Recipe: One of the traditional ways of using Sorghum is by making bhakris. Here is a recipe.
2. Pearl Millet (Bajra)
(i) History: This crop has thrived in India due to its sturdiness. It survives in semi-arid and even drought conditions. Charred remains of the cereal, dating to the neolithic era (c. 1600 BCE), have been found in several agricultural centres like Utnur, Hallur and Narsipur. It was also a major grain of south India along with Pearl Millet and Sorghum [7].
(ii) Benefits: Pearl Millet is astonishingly high in nutrients when compared to conventional grain choices like rice and wheat. It is high in micronutrients like copper (31% of DV), Phosphorus (25% DV), Manganese (20% DV) and Magnesium (18% DV). Pearl Millet also has significant amounts of B1, B2, and B6 along with Zinc. Micronutrients help boost immunity and energy levels while its high fibre content can help with regulating calorie intake. Research shows that Pearl Millet can reduce risk of Cardiovascular disease, Diabetes, as well as other inflammatory diseases [8].
(iii) Recommend Recipe: Here is a recipe for Pearl Millet roti. Alternatively, you can try your hand at a khichdi.
3. Finger Millet (Ragi)
(i) History: The word Ragi is said to come from the Sanskrit word for red, ‘Raga,’ according to K.T. Achaya. Native to the Ugandan and Ethiopian highlands, it is believed to have made its way to India over the oceans around 1800 BCE during the Late Harappan era [9]. Primarily believed to be a food for rural communities, it is still the sixth most widely grown crop in the world [10]
(ii) Benefits: Finger Millet has higher calcium and potassium content compared to other millets. Regular consumption helps maintain the skeletal structure of the body. Its pre-milled variety contains pre-biotics as well as higher concentrations of protein and amino acids. The high fibre content makes it a smart alternative for those who want to manage their BMI, cholesterol, insulin resistance, and even Type 2 Diabetes [11].
(iii) Recommended Recipe: A healthy and indulgent way to include Finger Millet is with these sweet laddoos.
4. Little Millet (Samak/Kutki)
(i) History: In the Yajurveda, the panicum species of cereal are collectively called shyamaka. They were uncultivated grains used by hermits [12]. Even today, the little millet is a popular choice during religious festivals. It is used to as a substitute of rice to make payasam and khichdi.
(ii) Benefits: The Little Millet is rich in dietary fiber and non-starchy polysaccharides. It can improve gastrointestinal health through bowel regulation, blood lipid profile, and blood glucose clearance. It is also gluten free and has a low GI [13].
(iii) Recommended Recipe: Ready to try this petite powerhouse of a grain? Here is a savoury breakfast recipe for a vegetable upma. Or a bowl of tempered rice to go with your curry of choice.
5. Proso Millet (Chena/Barri)
(i) History: A short duration crop with low water requirements, the Proso Millet probably originated in China but has also been cultivated extensively in Japan, Egypt, Arabia, and India for millennia [14].
(ii) Benefits: While Proso Millet is rich in all nutrients, its lecithin content makes it a great way to boost your nervous system. Lecithin is a naturally occurring substance in the body that contains choline — a chemical used by the brain to communicate. Research suggests that a diet rich in choline can lead to improved brain function, even in those with Alzheimer’s [15]. Also Proso Millet is a great source of magnesium and potassium. These minerals help regulate blood pressure, and decrease chances of heart disease and strokes. The millet also contains Phytic Acid which helps reduce bad cholesterol. Its antioxidant content also make it good for your skin [16].
(iii) Recommended Recipe: Here are 10 delicious recipes for including Proso Millet in your diet.
6. Foxtail Millet (Kangni)
(i) History: Along with the Little Millet, Foxtail Millet also belongs to the bundle of cereals identified as shyamaka in the Yajurveda. As per legend, the king of gods, Indra, gifted them to a sage. Foxtail Millet was also frequently mentioned in the Sangam era literature where it was used in the worship of Murugan and his consort Valli [17].
(ii) Benefits: Foxtail millets are rich in B1, protein, fibre, and minerals such as iron and calcium. They also have lysine, thiamine, and niacin. High fibre content in Foxtail Millet steadies the release of glucose in the bloodstream which causes a fall in blood glucose levels. The seeds are also used as diuretics to treat indigestion, dyspepsia and even rheumatism. The iron content of the millet supports oxygenation of the brain thus boosting cognition and helping prevent diseases like Alzheimer’s and dementia. Given the widespread malnutrition in India, regular use of Foxtail Millets can be a major step towards solving the problem at scale [18].
(iii) Recommended Recipe: A delicious way to include this supercharged cereal in your diet could be by baking Thinai cookies. Find a recipe here.
7. Barnyard Millet (Sanwa)
(i) History: This millet is one of the fastest growing crops in the world with a harvesting period of mere six weeks. Like other millets, Barnyard is a resilient and adaptable crop that is able to survive both drought and water-logging [19]. That makes it a perfect choice for our current climactic conditions. It is said to have been originally cultivated in China but is mentioned as ‘anu’ in the Yajurveda (c 1200 BCE) thus indicating its long-term domestication in India [20].
(ii) Benefits: Barnyard Millet is considered one of the superior millets. It has a lower carbohydrate content than other millets. And the crude fibre content ranging between 8 and 16% is higher than any other cereal. The fibre to carbs ratio helps with the regulation of blood sugar levels. The iron content of Barnyard millet is higher than even Finger Millet. Add to this impressive profile, the presence of plant compounds such as carotenoids and polyphenols and we can understand why researchers are suggesting that Barnyard Millet is an ideal cereal for anyone with lifestyle diseases including anaemia [21]. Women must take note!
(iii) Recommended Recipe: Excited to benefit from this ancestral grain? Check out this fried rice dish.
8. Kodo Millet (Kodo)
(i) History: Domesticated in India around 3000 years ago, the Kodo millet is believed to have originated in Africa [22]. Also known as Indian crown grass which was sacred to the Aryans. Kautilya (300 BCE) also mentions the cultivated form of this grass in the Arthashastra suggesting it was a prominent crop even then [23].
(ii) Benefits: Kodo is also known as poor man’s rice in India. But it has an impressive nutritional value. Like other millets, Kodo is rich in dietary fiber and minerals like iron. It also has lower Phosphorus content than other cereals [24]. High levels of Phosphorus in the diet can leach calcium from the bones. Diets high in Phosphorus and Calcium can also put someone at the risk of stroke and heart disease [25]. Not only is Kodo low in Phosphorus but it is also rich in antioxidants which help protect from oxidative stress. Kodo is recommended to those dealing with lifestyle diseases and to post-menopausal women [25].
(iii) Recommended Recipe: Check out this recipe for steamed Kodo and rice idlis (dumplings) here.
9. Amaranth (Rajgira)
(i) History: With Kodo, we complete the list of major and minor millets. Amaranth is considered a pseudo millet. Although the pseudo millets do not belong to the true grain family, they are nutritionally similar [26]. They are also used in similar ways to major and minor millets. Amaranth yields both grains and leaves. Although a few species are believed to have developed in India but whether they were indigenous or imported from the New World is unclear [27]. In India, the leaves are cooked and served with either breads or rice. The grains are used by themselves or as flour.
(ii) Benefits: Amaranth protein is considered as good as animal protein because it contains a complete profile of amino acids including lysine which is not manufactured in the human body. It is rich in antioxidants. And studies have shown that Amaranth slows down inflammation in the body. The grain is particularly heart healthy because it has cholesterol lowering phytosterols and high levels of potassium which regulate blood pressure [28].
(iii) Recommended Recipe: An easy way to include Amaranth is through this porridge recipe that will ensure you have the best start to your day.
10. Buckwheat (Kuttu)
(i) History: This species is said to have originated in China which remains its biggest exporter to this day. Its largest importer is Japan, where buckwheat is integral to the cuisine [29]. It is used to make Soba noodles and dumplings. In India, buckwheat is cultivated in hilly areas of the north, north east and the south [30]. Its flour is used to make breads and other food items which are eaten during fasting days and religious festivals of the Hindus like Janmashtami and Navratri.
(ii) Benefits: It is an excellent source of both micro and macro nutrients as well as bioactive compounds. Bioactive compounds such as Rutin and Quercetin make it anti-inflammatory and anti-hypertensive thus making it useful to those with heart issues. Buckwheat protein is easy to digest due to rich concentration of amino acids such as lysine. This also makes it one of the more potent plant proteins like Amaranth. Buckwheat is also rich in B-vitamins and minerals such as Copper, Zinc and Calcium. Buckwheat is thus a superfood for those at risk of metabolic disorders like diabetes [31].
(iii) Recommended Recipe: Wondering how to incorporate buckwheat in your diet? Here’s a filling and health recipe of buckwheat and mushrooms.
Conclusion: Millets are among the most ancient grains known to mankind, sustaining communities, traditions, and the environment with their incredible qualities. Although millet cultivation declined in the 20th century due to the Green Revolution, there is now a growing awareness of their benefits. Unlike modern varieties of rice and wheat, these ancestral grains remain rich in micro and macro nutrients as well as dietary fiber, making them indispensable for preventing or managing lifestyle diseases.
Moreover, their resilience in harsh climatic conditions, short growing seasons, lower water requirements and carbon footprint, make them a sustainable choice for our planet.
Whether it’s a hearty bowl of Sorghum bhakris, a nutritious Pearl Millet roti, or a comforting Amaranth porridge, there are countless delicious ways to enjoy millets and their benefits. By doing so, we not only honour our heritage but also pave the way for a healthier and more sustainable future.
Get ready to make the most of what these ancient grains have to offer.
Your body, and the planet, will thank you.
Do you want to learn more about why millets are the future. Check out this comprehensive overview that covers the environmental, economic and cultural significance of millets.
References:
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