Millets Classification
Differentiating between positive, neutral, and negative millets is essential for understanding their impact on health. Positive millets, including foxtail, browntop, kodo, barnyard, and little millets, are rich in fiber, essential nutrients, and antioxidants.
These unpolished grains provide significant health benefits such as improved digestion, blood sugar regulation, and support for neurological, cardiovascular, and reproductive health. Emphasizing positive millets in the diet is crucial for enhancing overall well-being and preventing lifestyle-related diseases.
Millet Types:
- Positive Millets:
- Unpolished varieties like foxtail millet, browntop millet, kodo millet, barnyard millet, and little millet, rich in fiber and nutrients.
- Neutral Millets:
- Sorghum (jowar), pearl millet (bajra), finger millet (ragi), proso millet, and corn.
- Negative Millets:
- Wheat and paddy (rice), which are less beneficial due to lower fiber content and higher glycemic indices
Millet Details
The Role of Millets in a Plant-Based Diet: Millets are a group of small-seeded grains that have been cultivated for centuries. They are gluten-free, highly nutritious, and easy to incorporate into a plant-based diet. Here are some popular millets and their benefits:
Positive Millets
Foxtail Millets (Unpolished)
Foxtail millet, also known as kangani, is high in fiber (around 7%) and acts as a brain tonic. It has therapeutic effects on neurological and respiratory conditions, such as epilepsy, Parkinson’s disease, and asthma. Its high protein content makes it beneficial for overall health, particularly for managing psychological and neurological issues
Browntop Millets (Unpolished)
Browntop millet, or hari kangani, originates from the Americas and boasts an impressive fiber content of 12.5%. It positively affects the neurological, digestive, and skeletal systems. Browntop millet is especially beneficial for individuals suffering from chronic constipation, arthritis, hypothyroidism, and hypertension. It is also helpful in managing obesity and improving eye health.
Kodo Millets (Unpolished)
Kodo millet, which has a pinkish hue, is excellent for managing blood-related disorders like anemia, leukocytosis, and thrombocytopenia. It helps regulate cholesterol and creatinine levels, making it suitable for individuals with high cholesterol or blood cancer. Kodo millet, with about 10% fiber, is beneficial for those with insomnia, diabetes, and poor immunity.
Barnyard Millet (Unpolished)
Also known as Japanese or German millet, barnyard millet is high in fiber (around 11%) and is particularly effective in managing liver and kidney disorders. It aids in reducing bad cholesterol and supports the spleen and endocrine glands. This millet works well in conditions like hepatomegaly, splenomegaly, and soft tissue disorders.
Little Millet (Unpolished)
Little millet, known as kutki in Punjabi, contains 10-11% fiber and is highly beneficial for reproductive health. It helps manage conditions like azoospermia and erectile dysfunction, while also balancing hormones in both men and women. Little millet is useful for individuals with polycystic ovarian disease (PCOD), uterine fibroids, and infertility.
Neutral Millets
Sorghum (Jowar)
Sorghum is a gluten-free grain rich in magnesium and phosphorus, known for its ability to support nerve function. It has antioxidant properties, helping fight signs of aging and reducing inflammation. Sorghum is also beneficial in nerve degeneration conditions and has anti-cancer properties.
Pearl Millets (Bajra)
Pearl millet is a staple for diabetics due to its ability to maintain stable glucose levels. It helps lower cholesterol and is gluten-free, making it ideal for heart patients and those with celiac disease. With 1.3g of fiber, pearl millet also aids in digestion and relieves constipation.
Finger Millet (Ragi)
Finger millet is packed with essential minerals like calcium, iron, and potassium. It is tridosha shamak in Ayurveda, helping to balance the body’s doshas. Finger millet, with 3.6g of fiber, supports good gut bacteria, regulates cholesterol, and is a low-glycemic food ideal for diabetics.
Proso Millets
Proso millet is known for its high lecithin content, which strengthens the nervous system. It is rich in antioxidants, helping fight aging and reduce bad cholesterol. Proso millet is also gluten-free, making it a good option for individuals with celiac disease or type 2 diabetes.
Corn (Makka)
Corn silk is beneficial for kidney health, managing conditions like kidney stones and prostatomegaly. It acts as a diuretic, helping reduce urinary infections and cystitis. Corn also supports heart health, reduces cholesterol levels, and provides instant energy, though it has a relatively low fiber content.
Negative Millets
Wheat
Wheat is high in carbohydrates and has a high glycemic index, which can cause spikes in blood sugar levels. Its gluten content can be problematic for individuals with gluten intolerance or celiac disease. While wheat provides energy, its 1.2g fiber content is lower than that of most millets.
Rice (Paddy)
Rice, especially polished rice, is a source of quick energy but has minimal fiber (0.2g). While it is easy to digest and useful for weight gain, its low fiber content can lead to constipation and poor gut health. Rice consumption, particularly in large quantities, is not ideal for diabetics or individuals with digestive issues.
Conclusion
Positive millets like foxtail, browntop, kodo, barnyard, and little millets—especially in their unpolished forms—are nutrient-dense and rich in fiber, making them ideal for managing diabetes, improving gut health, and supporting various body systems. Neutral millets such as sorghum, pearl millet, and finger millet also offer considerable health benefits. In contrast, negative millets like wheat and rice, while providing energy, may contribute to health issues if consumed excessively. By focusing on unpolished, positive millets, individuals can enhance their diet, promote sustainable agriculture, and support overall well-being.
