Millets might not be the most popular foods out there, but they most definitely should be. Millets are super nutritious, healthy, and 100% gluten-free. Scroll down for a complete guide on everything you need to know about millets – including types, benefits, and lots of tips to include more millets in your diet.
What are millets?
Millets are small-seeded grass belonging to the Poaceae botanical family. Based on their size, millets are categorised into two main categories – major millet and minor millet. There is also pseudo millet, which don’t belong to the Poaceae family, but are also similar in their nutrient profile and usage to true grains.
Chances are you might already be eating common millets like ragi, bajra, jowar and amaranth, but there are so many more – each with its own unique nutritional benefits and flavor profile. Plus millets are really versatile! They work well in both sweet and savory dishes and can be eaten in so many different ways.
How to start eating millets?
- Replace regular noodles with millet noodles. Regular noodles are made with maida which has almost no nutritional value. But millet noodles on the other hand are rich in fiber, calcium, and protein, making them so much more wholesome.
- Use millet flours for rotis. Start with adding about 30% of millet flour (either jowar, bajra, ragi) to your regular wheat flour and make rotis out of it. You can increase the amount of millet flour gradually once you get used to the flavor.
- Make dosas, idlis and crepes. Millets taste really good in dosas and ferment beautifully. Instant ragi dosa, is the very goody taste.
- Make porridges or khichdi by replacing rice, oats and other grains with millets. Check out my easy and delicious bisi bele bhaat recipe that is made entirely with foxtail millet for a healthy and nutritious breakfast.
- Use millets to make interesting dishes like dhoklas (either with flour or fermented millet batter), risottos (buckwheat works beautifully), pulaos and even salads (jowar and buckwheat will be amazing)
- Millets can sometimes cause dehydration. To prevent that, increase your water intake after introducing millet into your diet.
- Millets are not only rich sources of fiber and nutrients, but also heavier and take longer to digest. Hence always consume it in portions smaller than your regular portion of rice.
How to cook Millets:
Millets can be really intimidating to cook, so we decided to do all the hard work for you. Here’s a quick breakdown of how to cook each variety of millet along with soaking times, cooking times and resting times.
Top Tips to cook Millets
- Make sure to rinse the millets thoroughly until the water runs clear to get rid of dirt and other impurities.
- Soaking millets is really important. This not only ensures that they cook faster, become easier to digest and can easily help our bodies absorb the nutrients more effectively.
- Always drain the soaking water before cooking them.
- Use a pot with a well-fitted lid to cook the millets. This helps to create enough steam in the pot and thereby makes sure that the millets are cooked perfectly.
- When cooking the millet, lower the flame after the first boil and allow it to cook on slow heat for the mentioned time.
- If your millet is chewy or hard, then that means it could be undercooked, and it is best not eaten. Undercooked millet can cause digestion issues as well as dehydration, so make sure to cook them till they are soft.
Benefits of Millets
- Rich in dietary fiber: Thanks to its high fiber content, millets strengthen and help keep your digestive system healthy. They help in reducing bloating, constipation, cramping and regulate bowel movement for a happy and healthy gut.
- Low glycemic index: A low glycemic index means that consuming millets does not cause a spike in blood glucose levels. Additionally millets are made up of complex carbs that take time to break down, which keeps you full for much longer. This not only controls, but also reduces the chance of type-2 diabetes.
- Great source of vegan protein: Regular consumption of millets is a great way to meet your daily protein intake, especially if you are vegetarian.
- Nutrition Powerhouse: Apart from great sources of protein and fiber, millets are a powerhouse of antioxidants such as beta-glucans, flavonoids, calcium, iron, zinc, vitamins B6, and folic acid. It’s a really good way to reduce bad cholesterol, keep the blood vessels healthy and clear of clots, and thereby reduce the risk of heart diseases as well as a stroke.
- Low calorie count: Millets are low in calories and have almost no fat. This coupled with being a rich source of dietary fiber makes it a great choice if you are trying to lose weight and eat healthy.
- Gluten-free: Since millets are 100% gluten-free, they are really good for people with gut issues and gluten sensitivity. Plus they are really versatile, and can be used in a variety of ways including rotis, rice, breads, pulao, idlis and dosas, etc.