Types of Millet

MANJUSHA R MENON ( Dietitian )
RANJINI T C ( Dietitian )
MV Centre for Diabetes
Bengaluru

Sorghum or Jowar,is cultivated widely across Maharashtra, Madhya Pradesh, Uttar Pradesh, Haryana, Andhra Pradesh, Tamil Nadu and Karnataka and in parts of Rajasthan.

Sorghum has high nutritional value. It is rich in potassium and phosphorus and also has a good amount of calcium with smaller amounts of iron,zinc and sodium. It also contains
high levels of unsaturated fats, protein, and fibre.Itcan be used as a means of reducing micronutrient malnutrition globally. Including sorghum regularly to the diet of pregnant women helps them achieve requirements for minerals and vitamins in their diet.

Sorghum is predominantly starchy and the protein content is comparable to that of wheat and maize.It has more antioxidants than blueberries and pomegranates. Sorghum helps to improve metabolism.

Bajra, Sajje or Pearl Millet is known the world over as bird food. In India it is usually grown in Rajasthan, Gujarat and Haryana because it can adapt well to nutrient-poor, sandy soils in low rainfall areas. 

This millet is known to possess phytochemicals that lower cholesterol. It also contains folate, magnesium, copper, zinc, and vitamins E and B- complex. It has a high energy content when compared to other flours. It is also rich in calcium and unsaturated fats. Pearl millet is a rich source of phosphorus, which plays an important part in the structure of body cells. Consumption of pearl millet helps reduce the risk of Type 2 diabetes. Being a good source of magnesium, it acts as a co-factor in a number of enzymatic reactions.

Varagu or Proso Millet is one of the most nutritious and delicious of millets and is  also known as broom corn or common millet. Itcan be grown in many soil types and climatic conditions.The grains contain a comparatively high percentage of indigestible fibre. They contain high amounts of polyphenols, an antioxidant compound, and are low in fat. Kodo millet inhibits glycation and cross-linking of collagen and is considered good for people with diabetes. 

Ragi or Finger millet is a rich source of calcium and the  proteinhas a well-balanced essential amino acid composition. It also provides Vitamin A, Vitamin B,a good amount of iron and other minerals such as phosphorous. It is a popular millet especially in Southern India and has good antioxidant properties when compared to other common Indian foods. In Karnataka  it is mostly prepared into ragi balls, popularly known as ragimudde, made into flatbreads, leavened dosa and unleavened rotis. Its high fibre content also checks constipation, high blood cholesterol and intestinal cancer.

Thinnai or Foxtail millet is a gluten free grain and the second most commonly grown millet. Foxtail millets are high in iron content and are totally pest-free. Theycan be used as anti pest agents when storing delicate pulses such as green gram. They also control blood sugar and cholesterol levels & increase HDL cholesterol.

Barnyard milletis high in fibre content, phosporous and calcium and has a low glycemic index. Thus it is a must in a diet for people with diabetes.  Regular intake of this millet protects against cardiovascular disease.

 

Saamai or Little millet is grown throughout India and is a traditional crop of Karnataka. It is generally consumed as rice and any recipe that requires rice as an ingredient can be prepared using this millet. Like other millets, this is also a rich source ofiron and fibre and has high antioxidant activity. It is good for people with diabetes and those with diseases related to the stomach.

Millets Nutrition Facts per 100gms:

Source

1. ‘Millets in Your Meals’ – a NABARD publication.
2. ‘The 200 Super Foods That Will Save Your Life’ by Deborah A. Klein, M.S (registered dietitian)
Still to come … Interesting Millet Recipes

The Diabetes - friendly Fruit Platter

A Word of Caution: 

• People with diabetes should not eat fruits along with a meal. Have it two hours before or after a meal.
• Never have fruit juice. Eat the whole fruit as it delays the absorption of sugar in the body.
• Fruits such as mango and jackfruit are loaded with sugar. So only consume the quantity  advised by your dietician.

Red grapefruit

The red grapefruit is sweet, sour and juicy and is a very healthy choice of fruit for people with diabetes. Start the day with half a grapefruit.  It is a power house of Vitamin C and helps reduce LDL cholesterol.

Use it in green salads, or as juice, or combine diced grapefruit with coriander leaves and chili peppers to make salsa.

Berries - Cranberries, Raspberries, Blueberries 

Add berries to your diet and enjoy low calorie food with maximum health benefits .Berries are a good source of anti-oxidants, fibre and various vitamins and minerals the  body needs to function normally. They are also low in carbohydrates. They give a feeling of fullness, help lose weight and prevent disease.

Choose ripe, firm, brightly coloured berries. Choose frozen berries without any added sugar or syrup.

Top a bowl of berries with a spoonful of low fat hung curd and a sprinkling of chopped walnuts. Add strawberry slices to a bowl of whole grain cereal. Sprinkle berries on a salad. Make a smoothie with frozen berries and low-fat milk. Add dried berries to oats porridge.

Melons   

Water melon, muskmelon and honeydew are rich in vitamin B and C, as well as beta-carotene, potassium and lycopene. A slice of any of these melons will provide the necessary vitamins .Melons have low caloric value, Cantaloupe is a good source of dietary fibre, folate, magnesium, copper, and vitamin K.

Top melon slices with low fat curd and chopped mint. Slice melons in half horizontally, scoop out seeds and use each half as a basket in which to serve fruit salad. Add some soda water to fresh squeezed juice for a delightfully refreshing drink in the warm months of the year.

Peaches   

A peach is a good source of vitamins such as  vitamin C, vitamin E and vitamin K. Peaches are also a source of thiamine, riboflavin, vitamin B-6, niacin, folate and pantothenic acid. It is also low in carbs and a good source of potassium and fibre. 

Have a peach as a snack instead of chips, baked goods, cereal bars and cookies. It  can help you manage your weight. Use it to top unsweetened whole-grain cereal, plain low fat curd  or plain low-fat cottage cheese.

Apples    

Apples are low in calories and rich in antioxidants. Apples are also a good source of fibre and vitamin C. Vitamin C helps the body develop resistance against infections.

Eat an apple along with its skin as it is rich in anti-oxidants.  Use in salads and pies or stew it.

Kiwi  

The Kiwi fruit is a power house of potassium, fibre, and vitamin C. It is a low carb fruit and is good for people with diabetes. 

Kiwi is delicious eaten as a fruit, peeled and sliced. It can be added to tossed green salads or served sliced with strawberries and topped with low fat curd.  A chutney of sliced kiwi, orange and pineapple can be served as an accompaniment to chicken or fish. Blended kiwi and cantaloupe melon make a delicious chilled soup. For a creamier consistency, blend low fat curd with the fruit mixture.

Pears   

Pears are loaded with potassium and fibre and are low in carbs. 

Pears can be eaten as a fruit or added in salads or stewed.

Orange

Oranges are known for their vitamin C content. They are also low-carb and contain potassium. 

Oranges can be added to salads, eaten as fruit or made into juice or used in desserts. 

‘Eat Healthy, Be Healthy’ Remember to eat only as much  fruit as your dietician advises  you to.