Grains are the heart of what we eat, a fundamental part of our daily meals, especially in the diverse landscape of Indian cuisine.

Think of grains as nature’s powerhouses! They come in a variety of types, each with their own unique taste and texture. Packed with fiber, iron, protein, and other nutrients, grains fuel our bodies and keep us strong.

Among all grains, millets stand out. Let’s explore the importance of millet, why they are regaining their place in our kitchens, and how you can include the best millet choices in your family’s diet.

Say Hello to Millets!

Did you know that millets are believed to be one of the oldest grains cultivated by humans?

Cultivated in India for over 5000 years, millets are whole grains and a nutritional powerhouse. In fact, just six decades ago, millets made up about 40% of cultivated grains in India—more than rice or wheat. After the Green Revolution, their prominence dipped, but today, with the growing awareness of the benefits of millets, they are making a strong comeback.

India is the largest producer of this group of grains, and their popularity has now gone global. With 2018 declared as the “National Year of Millets” and 2023 as the “International Year of Millets,” the world is acknowledging the value and importance of millet in our diets.

Why Are Millets So Popular in India?

Here are the top 4 reasons why millets are a popular choice for us Indians:

• Nutritionally dense: They’re packed with protein, antioxidants, and nutrients.
• Faster cultivation: They’re easy and quick to grow (they mature in half the time it takes for rice/wheat)
• Drought-tolerant: They can grow easily in environments with very little water.
• Low maintenance: They require no fertilizer and are pest and disease resistant.

These qualities highlight the importance of millet not just for nutrition but also for sustainable agriculture.

The Great Health Benefits of Millets

Ragi or Nancha (Finger Millet)

Nutritional Benefits

• One of the most popular millets used to make baby food (ragi porridge or kanji are usually one of the first foods.
• Rich in calcium, iron, phosphorus, fiber, and thiamine. Calcium in ragi is 10 times higher than that in wheat or rice.
• Sprouting ragi improves the quality of nutrients and makes it easier to digest.

How to Use

• Use it to make dosa, idli or pancakes.

Ragi or Nancha (Finger Millet)

Bajra (Pearl Millets)

Nutritional Benefits

• One of the most popular millets used to make baby food (ragi porridge or kanji are usually one of the first foods.
• Rich in calcium, iron, phosphorus, fiber, and thiamine. Calcium in ragi is 10 times higher than that in wheat or rice.
• Sprouting ragi improves the quality of nutrients and makes it easier to digest.

How to Use

• Use it to make dosa, idli or pancakes.

Bajra

Different Types of Millets

	Local name	English name	Image	Nutritional benefits	How to use
1.	Ragi or nachani	Finger millet		One of the most popular millets used to make baby food (ragi porridge or kanji are usually one of the first foods.  Rich in calcium, iron, phosphorus, fiber, and thiamine. Calcium in ragi is 10 times higher than that in wheat or rice.  Sprouting ragi improves the quality of nutrients and makes it easier to digest.	Use it to make dosa, idli, or pancakes.
2.	Bajra	Pearl millet		Richest source of iron compared to all other millets!  Has more iron, fat, calcium, and phosphorus, when compared to rice. High in protein, vitamins, minerals, antioxidants, and fiber.	Use it to make porridge, rotis, bhakri, and khichdi.
3.	Jowar	Sorghum		High in protein, fiber, and antioxidants	Make jowar-ragi porridge (sweetened with dates/banana), jowar appe, muthiya, roti, or bhakri
4.	Kangni or kakum	Foxtail millet		Rich in protein, fiber, and minerals like iron and calcium, which help strengthen the baby’s nervous system.	Use it to make porridge, khichdi, upma, or dosa.
5.	Samai or kutki	Little millet		Excellent source of fiber, protein, and minerals like iron and magnesium.  Cooks faster than the other millets (due to short grain size).	Use as a substitute for rice in any recipe that traditionally uses rice. Make payasam/kheer (sweetened with fruits/dates), upma, and dosa.
6.	Kodo or kodra	Kodo millet		Contains more of “lecithin,” an amino acid that helps in strengthening the neurological system. Packed with protein, fiber, antioxidants, B Vitamins (niacin, B6, folic acid), and minerals (calcium, iron, potassium, magnesium, zinc).	Use it to make khichdi, upma, idli, and pongal.
7.	Sanwa	Barnyard millet		Rich in calcium, phosphorus, and iron. Good fiber content	Use it to make upma, pongal, kheer, chilla, pulao, etc.
8.	Chena or barri	Proso millet		Has the highest phosphorus content amongst all millet varieties! Phosphorus is necessary for a strong immune system. Contains high lecithin content, which supports nervous system function.	Use it to make idli, dosa, upma, etc.

Choking, Gagging, or Allergies

Millets are not a choking hazard, but always ensure babies are sitting upright and supervised at mealtime. Some gagging is normal when first introducing millets (especially in rice-like textures), but this eases with practice. Millets are not common allergens, but as with any food, keep an eye out for reactions.

3 Expert Tips for Cooking with Millets

1) Toast it: Lightly toast millet seeds (if unprocessed) to enhance flavor.

2) Make it chewy: For a rice-like consistency, use 2 cups water per 1 cup millet.

3) Make it creamy: For porridge, use 3 cups water per 1 cup millet.

Incorporating Millets in Your Family Diet

Millets are great for children and adults. Swap them in for rice or wheat to experience the many benefits of millets.

Here are some quick, easy millet-based recipes:

1) Millet porridge: With fruits like banana or apple; try ragi, moong dal, or jowar.

2) Millet Chapati, paratha, bhakri, koki: Mix wheat with flours like ragi, jowar, or bajra.

3) Millet chilla, pancake, crepe: Use millet flours instead of maida for healthier pancakes.

4) Millet idli, dosa, uttapam, appe: Replace rice with ragi, kodo, little millet, foxtail millet, or proso millet.

5) Millet fried rice, pulao, khichdi: Use foxtail or little millet for versatile rice substitutes.

6) Popped Millet: Works as a crunchy snack for older kids and adults.

7) Millet Cake: Bake cakes with millet flours like ragi, foxtail, or jowar for extra nutrition.

MILLETS: Age-Wise Recipes & Tips

This flexibility is one reason why many parents consider millets the best choice for toddlers and young kids.

FAQs

1. Which millet is healthier?
Different millets shine in different ways. Ragi is the best millet for calcium, bajra is richest in iron, jowar provides high fiber, and foxtail offers a good balance of protein and minerals. The healthiest approach is to rotate between different types of millets.

2. Is it healthy to eat millet every day?
Yes. Including a variety from the list of millets in your daily diet helps balance nutrition and energy. Eating millets every day can support digestion, regulate blood sugar, and improve overall health.

3. Why are millets very important?
The importance of millet is both nutritional and environmental. They’re rich in protein, fiber, and essential minerals, while also being sustainable crops—drought-tolerant, quick to grow, and eco-friendly. The dual benefits of millets make them vital for both health and food security.