A Little About Millets: Sujata Gokhale

Sujata Gokhale
ANCIENT GRAINS
A little about Millets Millets of India

Pearl Millet
Millets through a new lens
The growing influence of packaged foods, processed foods and a change in diet brought in an epidemic of lifestyle diseases. As more and more
people began to delve into the cause of these diseases, it was apparent that lack of natural foods, local and seasonal produce was the reason behind
these debilitating lifestyle diseases. The importance of diverse foods like various fruits and vegetables or the grains has been felt by all.
India is one of the largest millet producers of the world but very few in India were actually consuming it. As more and more
research was carried out on these ancient grains it became clear as to why our ancestors incorporated millets into their food regime.
Nutrient dense millets are known to have plenty of health benefits. Millets are
• High on dietary fibre content and hence promote slow release of blood sugar and prevent diabetes.
• Helpful in preventing gut related-issues such as constipation, colon cancers etc.
• Good for cardiovascular health.
• High on antioxidants and therefore useful in reducing inflammations and oxidative stress.
• Rich in micronutrients which can be used in our fight against malnutrition and associated diseases.
For example, Pearl millet (Bajra/ Sajjalu) is rich in iron, calcium, fibre and can help overcome Anaemia; Finger millet (Ragi) is
calcium rich and known to improve blood sugar levels; Foxtail millet is rich in iron and calcium and has low glycemic index;
Sorghum (Jowar) is known to contain micronutrients like iron, calcium, magnesium, phosphorus, potassium, copper, manganese,
selenium, thiamin, niacin, and riboflavin; Barnyard Millet contains good amounts of calcium, phosphorus, magnesium, iron,
protein, potassium, dietary fibre; Little Millet is nutrient dense and has lower levels of carbohydrates and high fibre content
Barnyard Millet
Kodo Millet
14
making them effective in reducing blood sugar in diabetics and for other diseases
arising out of high cholesterol such as cardiovascular diseases; Kodo Millet are known to
have phytochemicals and antioxidants.
The Centre and various State govern-ments have adopted a mission-mode
approach for promoting millets and this has completed a full circle in our farm policy.
Till recently, known as coarse cereals, these grains are now been renamed as nutri-
cereals. Year 2018 was declared Year of Millets in India.
Processing millets
With awareness growing on the benefits of millets more and more households are
slowly introducing them in their daily routine. However, millets need to be prepared
and consumed appropriately. Introducing millets directly by cooking them may not
show the necessary improvement in health. If not prepared properly they may create
constipation or nausea post consumption. We must look for traditional ways our
ancestors used to cook the millets. Processing of millets at home also used to play
important roles. Some of the millets could directly be used once harvested while the
others needed pre-processing. There are two types of millets, namely the naked
variety like Sorghum, Pearl Millet and Finger Millet and the husked variety like Kodo
Millet, Little Millet etc.
Millets are processed to remove their indigestible husks or the seed coats.
Mechanical processing includes decortication and milling and sieving. The presence
of phytates in millets forms phytic acid that acts as inhibitors of micronutrient
absorption. Therefore, in order to make the micronutrient more available these
millets need to be processed before consumption. Tradi-tional processes include
germination, fermentation, puffing and popping, and soaking and cooking.
Mechanical processing is done before the millets are packed and brought to our
tables. It is the way we process the millets at home while cooking helps increase the
bioavailability of the nutrients in the millet.
Soaking, germination, fermentation and malting
Processes such as soaking, germination, fermentation, and malting result in
biochemical modifications and known to reduce the anti-nutrient content in millets.
These processes, especially germination, have shown to increase the protein and
starch digestibility of the millets such as Pearl Millets and Finger Millets. Soaking and
germination have also shown to decrease in phytic acid and increase in the
bioavailability of minerals like calcium, iron, zinc etc. Germination and probiotic
fermentation lead to increased availability of micronutrients and soluble dietary fibre
and also improvement of gut flora and fauna (microbiome
Millet recipes
Traditional millet recipes usually took into consideration the way the millets were processed at homes.
One such example is the Finger Millet or Ragi. In many households Ragi is still used as weaning
formula for infants (6 months to a year old). This is basically made by soaking them overnight,
sprouting them, before processing them to extract the milk to make the infant formula. This process
ensured that the formula is devoid of the anti-nutrients and also suitable for digestion by the infant.
Some of us may have tasted Ragi malt in our childhood. Traditional dishes included the flattened bread
like roti or bhakri in many parts of the country or as dosa, idli, upma and other varied dishes in the
southern states.
Millets can be used to substitute any dishes that use grains like rice or wheat. Today,
millets are making their appearances on market shelves in various forms. Sprouted
Finger Millet flour and puffed, popped, and flattened forms of a variety of millets are
readily available. With this increased availability of easy-to-use forms it can now be
included in our daily diet. Gluten free breads, variety of snacks, cookies, ladoos etc.
are some ways to make millet an interesting part of our daily food regime.
Marvellous rillets
Millets can have myriad benefits such as improving the agrarian economy, while
withstanding drought conditions. It has proved to be beneficial in combating various
lifestyle diseases and could help overcome the issue of malnutrition in India.
Therefore, more thought must be given on including these marvellous grains into our
daily diet. However, these grains need to be processed well before consumption to
enhance its nutrient bioavailability, digestibility, and decre ase its anti-nutrient
contents such as phytic acids.
Foxtail Millet
Germination of Finger millet
Millet Snacks
Ragi Poori
Sorghum Flour Banana Bread
Millet Idli
The author is an engineering professional with passion for nutrition. She is currently working as a
volunteer with GIST on Aahaar Kranti and is associated with Science India Forum-Qatar. Email:
[email protected]
july 2021 / dream 2047

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