Ragi is a hardy crop that can grow in high altitudes and withstand harsh weather conditions, making it perfectly suited for the Indian climatic conditions. In India, Ragi was introduced about 4000 years ago and has been found in archeological excavations in the Harappan Civilization.
100gm of Ragi contains 344mg of Calcium making it the best natural source of Calcium. Calcium is very important for healthy bones, teeth and to prevent osteoporosis
Ragi is abundant in polyphenols and dietary fibers compared to wheat or rice. The low glycemic index maintains the digestive pace, consequently keeping blood sugar level under control
Ragi is an excellent source of Iron and is a boon for people with low haemoglobin or anemic patients.
Ragi is one of the very few natural sources of Vitamin D. Vitamin D is a carrier molecule for calcium, which accounts for vitality and overall wellbeing.
Vital amino acids like Methionine and Lysine present in it make the skin tissues less prone to wrinkles and sagging.
The presence of antioxidants in Ragi, mainly Tryptophan and amino acids which work as natural relaxants help combating stress and depression.
Ragi Mudde in Karnataka also called Ragi Sangati in AP
Ragi Kanji in Tamil Nadu
Zan in Arunachal Pradesh
Ragi Buttermilk in South India
Did you know?
1cup of Ragi has Calcium equivalent to 3 cups of Milk
Jowar is one of the most popular types of grain consumed in India. After wheat, the maximum amount of cultivated land in India is used for growing Jowar. It is the 5th most important cereal in the world. Jowar is a staple source of nutrition in areas that are arid, and it also does not need special care for growing. It is also gluten-free, therefore preferable for people who can’t consume wheat-based products.
Jowar is a powerhouse of antioxidants, essential vitamins and minerals. It is loaded with good amounts of calcium, copper, zinc, phosphorous, potassium and cell-building Vitamin B.
Jowar contains high amounts of Vitamin B3 that transforms food into energy usable by the body. It ensures that the energy levels in the body are consistent through the day rather than observing sudden spikes of energy.
Low glycemic index, High-fibre and good Protein content of Jowar makes it an excellent diabetic option. Both fibre and protein in Jowar help slow down the release of sugars into the blood preventing sugar fluctuations thereby controlling Diabetes
Jowar is a good source of phytochemical antioxidants like phenolic acids, phytosterols anthocyanins, tannins, and policosanols. Antioxidants are known to be vital for scavenging free radicals that cause inflammation in the body.
Jowari Roti also called Jolada rotti/Jonna rotte/ Jwari Bhakri
Did you know?
Baiju, a white spirit made from Jowar is China’s National drink and is known for its health benefits
It is the second-most widely planted species of millet and the most important in East Asia. It has the longest history of cultivation among the millets, having been grown in India since antiquity. Generally grown in semi arid regions, Foxtail millet grows with very little water and is known for its short growing season of only 65-70 days.
Foxtail is packed with good quality fiber which improves digestion, manages obesity, regulate blood sugar levels and curb the risk of high blood pressure and strokes. 100gm of Foxtail contains more than 8 grams of dietary fiber.
One cup of Foxtail has 29gms of Protein. Protein helps in building muscles, cell regeneration, and give a feeling of satiety which further helps in weight reduction
Low glycemic index, High-fibre and good Protein content of Jowar makes it an excellent diabetic option. Both fibre and protein in Jowar help slow down the release of sugars into the blood preventing sugar fluctuations thereby controlling Diabetes
Iron and copper are two important minerals found in Foxtail. Iron is crucial for development of red blood cells in the body, while copper helps enhance the absorption of iron in the body thus improving overall circulation of blood in the body
Foxtail Millet was used in place of Rice both for direct consumption and as flour
Did you know?
1 serving (100gm) of Foxtail Millet has the same amount of Protein as one boiled egg white
India is the largest producer of Bajra in the world. Bajra is a hardy crop that grows well, even in drought conditions, high temperatures and low soil fertility which is why Rajasthan produces the largest amount of Bajra in the country and the grain is an integral part of Rajasthani cuisine. In India, Bajra cultivation dates back to pre-historic time around 2000BC.
Bajra is rich in magnesium, which helps keep the heart healthy. It has potassium, which dilates blood vessels, allowing blood to flow more easily. This helps reduce overall blood pressure.
Bajra contains phytic acid, tannins and phenols, all antioxidants which detox the body and help in preventing ageing and metabolic diseases like heart disease, stroke and cancer.
Bajra is a rich source of insoluble fibre, which works as a pre-biotic in our gut and also helps prevent overeating by adding bulk to the meals, leading to early satiety. Insoluble fibre is also vital for proper bowel cleansing and preventing constipation.
Bajra is a better source of healthy omega-3 fats as compared to other grains. Omega-3 is associated with lowering BP, triglycerides and known to be cardio protective
Kambam Choru & Kambam Koozh in Tamil Nadu
Bajre ki roti/bhakri in North India especially in Rajasthan
Did you know?
Bajra has the highest Folic acid content among cereal grains
Grain | Carbo-hydrates (g) | Protein (g) | Fat (g) | Energy (KCal) | Dietary fibre (g) | Ca (mg) | Fe (mg) | ZN (mg) | Gluten |
---|---|---|---|---|---|---|---|---|---|
Finger millet (Ragi) | 66.8 | 7.3 | 1.9 | 322 | 11.2 | 364 | 4.6 | 2.5 | No Gluten |
Sorghum (Jowar) | 67.7 | 10.4 | 1.7 | 335.5 | 10.2 | 27.6 | 3.9 | 1.9 | No Gluten |
Foxtail millet | 60.9 | 12.3 | 4.3 | 331 | 8 | 31 | 2.8 | 2.4 | No Gluten |
Little millet | 65.6 | 9.4 | 2.5 | 348 | 6.4 | 16 | 1.2 | 1.8 | No Gluten |
Pearl millet (Bajra) | 61.8 | 11.2 | 5.4 | 349 | 11.5 | 27.3 | 6.4 | 2.7 | No Gluten |
Kodo millet | 66.2 | 9.3 | 2.5 | 333 | 6.4 | 15.3 | 2.3 | 1.6 | No Gluten |
Proso millet | 70.4 | 12.5 | 1.1 | 341 | 8.5 | 14 | 0.8 | 1.4 | No Gluten |
Barnyard millet | 65.5 | 6.2 | 2.2 | 307 | 9.8 | 20 | 5 | 3 | No Gluten |
Rice | 78.2 | 7.9 | 0.5 | 357 | 2.8 | 7.5 | 0.6 | 1.2 | Gluten |
Whole Wheat | 64.7 | 10.6 | 1.5 | 321 | 11.3 | 31 | 3.9 | 2.8 | Contains Gluten |
Maize (dry) | 64.7 | 8.8 | 3.8 | 335.5 | 12.2 | 8.9 | 0.7 | 1.0 | Gluten |
While Millets are unarguably a powerhouse of nutrition with many health benefits, it doesn’t mean that we completely stop eating other grains like wheat and rice and start eating only millets. Also it is not suggested to suddenly shift to only millets based diet. Any kind of millet should be slowly introduced into the diet to give some adjusting time to our digestive system. You could start with one meal in 3-4 times a week and gradually increase the consumption.
Many people believe that millets shouldn’t be eaten in summer, which is not quite true. As with everything else, eating in moderation and balanced diet are key to good health.