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MILLETS
Superfood Series
 Background
• Problem : Diabetes, heart diseases, respiratory illnesses,
obesity or food allergies are categorised as Lifestyle
diseases or non – communicable diseases (NCD’s). These
are becoming common due to changes in diet, sedentary
lifestyle, urbanization and air pollution. They are
responsible for more than 61% per cent of all deaths in
India.
• Failure of conventional medicine to treat lifestyle diseases
has fuelled a surge in patients opting for alternative
medicine systems.
Why Wheat & Rice is bad ?

• Wheat grains are composed of 70% starch,

while rice is 90%. Protein ranges from 13—
15% in wheat but is essentially lowest in rice
among all available cereals.
• The fiber content, as well as the minerals
composition of both these grains, is also poor.
• The rice and wheat which we eat are hybrid
varieties which have been selected for
predictable growth and high yield. By nature,
they do not store much nutrients in their seeds.
• Considering the modern-day sedentary lifestyle,
the amount of refined carbohydrates we
consume without much physical activity is
taking a toll on our health.
 Why Millets ?

• Millets have always been a part of the Indian

diet especially in south and central india and
used to constitute 40% of all the cultivated
grains before the Green Revolution, which
dropped to about half immediately after 1965.
• Millets are coarse grains which are 3-5 times
nutritionally superior to rice and wheat in
terms of proteins, minerals and vitamins.
• They are rich in B vitamins, calcium, iron,
potassium, magnesium, zinc and have low
GI( glycemic index) thus millets are suitable for
people allergies/ intolerance to wheat.
• Millets are excellent for diabetes & weight loss.
 Dr Khadar Valli - Carbohydrate Fibre Ratio

Foxtail
7.58 Wheat
63.50

Sridhanya - The
Barnyard foods in which the
Kodo
Rice Ragi
6.55 carbohydrate to 7.29 Neutral and
fiber ratio is below 395 negative grains 20.19
10 are known to where the ratio is
possess medicinal 2 or more digits
properties.

Little Browntop
Bajra Corn
6.68 5.55 55.92 24.52
 1.Nachni / Ragi / Finger Millet
Health Benefits Protein
1. Richest in Calcium (344 mg/100 7.3
grams) – good for bone & dental
health ( more than milk ) Calcium Fibre
2. Helps in Weight Loss 344 3.6

3. High fibre content

4. Gluten free
5. Battles Anaemia
Iron Carb
6. Rich in potassium (408mg/100g)
3.9 72.70
7. Fairly low content of fat(1.3%)
8. Excellent for Diabetics Minerals
2.7
It can be made into Bhakri, Idli, Dosa Nutritional benefits of Millets (for 100g of each millet)
2. Jowar/Sorghum
Protein
10
Health Benefits :

Fibre Carb  Jowar is rich in protein and fibre

and is an excellent food for
4 constipation.
Jowar/Sorghum is rich in
antioxidants,
Abundant in phyto chemicals such as
tannins, phenolic acids,
Calcium Minerals anthocyanins, polysterols, and polic
54 1.6 osanols.
They are also a good source of
Iron vitamin B complex and folate
2.6
It can be made into Bhakri, Dosa, Kurmura, Hurda Bhel
3. Foxtail Millet ( Kang, Rala )
Protein
12.3
• Foxtail Millet is rich in essential amino acid
Lysine, making it a great source of protein Fibre Carb
reducing your overall carbohydrate intake. 8 60.60
• Foxtail Millets lowers the risk of diabetes. It
helps to lower blood glucose levels and
improve insulin response in the body.
• The magnesium content in it helps the
secretion of insulin and manages metabolism Calcium Minerals
of glucose in the body.
31 3.3
• Problems related to the nervous system,
psychological disorders, arthritis, Iron
Parkinson’s disease, and epilepsy.
2.8
4. Little Millet ( Kutki, Vari )
Protein
7.7
Problems related to the uterus
PCOD Fibre Carb
7.6 65.50
Male and female infertility
Little millet
contains magnesium which can helps
improve heart health.
Vitamin B3 (niacin) in little millet Calcium Minerals
helps lower cholesterol.
17 1.5
Little millet is also a good source
of phosphorus which, helps with fat
Iron
metabolism, body tissue repair and
energy production. 9.3
5. Kodo Millet ( Kodra )
Protein
Kodo Millet is beneficial for postmenopausal
women suffering from metabolic diseases like 8.3
cardiovascular disease, high blood pressure
and high cholesterol levels. It helps to hydrate
your colon and prevent constipation. Controls Fibre Carb
your blood sugar. 9 65.60
• Blood impurities
• Anemia
• Weakness
• Immunity Calcium Minerals
• Diabetes 27 2.6

• Constipation and Insomnia

Iron
0.5
6. Barnyard Millet
Protein
11.2
It has the highest dietary fiber and iron
content compared to all other millets
and cereals like rice and wheat. With a Fibre Carb
low glycemic index, consuming this 10.1 65.50
millet can benefit not only type 2
diabetics but also anyone on a health
food diet.
• Excess bad cholesterol
• Problems related to the liver
Calcium Minerals
• Kidney 11 4.4
• Endocrine glands.
Iron
15.2
7. Browntop Millet
Protein
Browntop millet is the king of fibre 11.5
with 12.5 mgs per 100 gms.
Barnyard and brown top millets are
high on minerals at 4.4 and 4.2 mgs Fibre Carb
per 100 gms and there is more. 12.5 69.37
• Arthritis,
• Obesity,
• Hypertension, and
• Problems related to the digestive Calcium Minerals
system, 0.01 4.2
• Thyroid, and
Iron
• Eyes 0.65
8. Bajra (Pearl Millet)
Protein
Pearl Millet is not only high on 10.6
protein and fiber, but also rich in
minerals like iron, phosphorous and Fibre Carb
potassium. Recent studies claim that
regular consumption of pearl millets 1.3 72.70
helps reduce gallstone formation.
Bajra/Pearl millet is the oldest millet
used by our ancestors. It is still a part
of regular meals in desert belt of the
country like Rajasthan and Gujarat. It
is extremely rich in iron (0.8%), zinc
Calcium Minerals
(0.3%),calcium (0.4%), phosphorus 38 2.3
(0.4%), and most importantly dietary
fibers.
Iron
16.9
Millet Do’s

• Body needs time to get used to anything – So go slow

• Start gradually and do not overload your system
• Let it grow on you – cook it in an interesting and delicious manner
• Millets have to be soaked overnight for a minimum of 8 hours
• 1 millet a day - Do not combine millets
• Millets can cause delayed digestion due to their slow digestibility as they are
high in fibre.
• People with Thyroid problems should use millets with caution
• You eat rice and Chapati Bhakri everyday – start with Jowar/Nachni/ Bajra
Bhakri and Foxtail/Kodo/ Little/ Browntop/ Barnyard rice
Millet Recipes

1. Handwo - Kodo Millet

2. Pulao – Foxtail Millet
3. Pizza Base – Little Millet Atta
4. Fasting Dosa - – Rajgira soak & Grind with Hari Mirch, Adrak and jeera
5. Jowar Coconut Dosa – Show making the Mix and Show Cooked Dosa

( You will be given the PDF of the Recipes )

MILLETS ARE FUN !!!

Manisha Rathore
9820912804