What Are Millets and Which One Should You Eat
Millets are a group of small-seeded grasses that have been cultivated in India for over 5,000 years. They were the original staple grains of the subcontinent before wheat and rice came to dominate following the Green Revolution. They are drought-resistant, nutritionally superior to most refined grains, and until recently, largely absent from urban Indian tables. That is changing.
Why millets are worth eating
As a category, millets are higher in fibre than wheat or white rice, have a lower glycaemic index, are richer in micronutrients including iron, calcium, magnesium, and B vitamins, and are naturally gluten free. They are also more environmentally sustainable to grow, requiring significantly less water than rice.
The nutritional differences between millets and refined grains are meaningful enough that the Indian government has been actively promoting millet consumption, and 2023 was declared the International Year of Millets.
The main millets and what each does well
Ragi (finger millet) is the calcium champion. With approximately 344 mg of calcium per 100 grams, it is one of the best plant-based calcium sources available in India. It is also high in iron and has a low glycaemic index. Best for: bone health, women over 30, adolescents, weight management.
Jowar (sorghum) is high in antioxidants and fibre, with a mild flavour that makes it one of the most versatile millets for everyday cooking. It is particularly good for gut health and blood sugar management. Best for: digestive health, diabetes management, everyday replacement for wheat flour.
Bajra (pearl millet) is iron and magnesium rich, warming in nature, and traditionally consumed more in winter. It has the highest protein content of the common millets. Best for: iron deficiency, cold weather, high energy needs.
Foxtail millet (kangni) has a high fibre content and low glycaemic index, making it particularly useful for blood sugar management. It digests slowly and provides sustained energy. Best for: blood sugar control, weight management.
Little millet (kutki) is the most digestively gentle of the common millets and works well as a rice substitute for people with sensitive digestion. Best for: ease of transition from rice, sensitive gut.
How to start
Replace one rice or wheat meal per day with a millet of your choice. Ragi roti in place of wheat roti is the easiest starting point for most people. Jowar bhakri is a staple across Maharashtra and Karnataka. Bajra khichdi works well in winter. The transition does not need to be total to be meaningful.