Understanding Millets: Positive, Neutral & Negative

Millets are diverse varieties of small-seeded grasses, widely cultivated across the globe as cereal crops or grains for human consumption and animal fodder. This superfood is not only nutritious but can also be grown locally. Historically, millets were a staple in many regions, with production levels comparable to rice in the 1960s.

However, today their cultivation has drastically decreased to less than one-tenth of that quarter. Millets are high in dietary fiber, which prevents sugar level spikes in the body. They are also easy to grow and help conserve resources like water, which is needed in large quantities for growing rice or wheat.

Why Add Millets to Your Diet?

Millets are beneficial for both health and agriculture. They are often referred to as a ‘superfood’ for several reasons:

Drought Resistant: Millets require significantly less water and can be grown in almost all parts of India. A study published in the journal ‘Sustainability’ notes that growing one kilogram of millet requires 70 times less water compared to rice or wheat.

Highly Nutritious: Millets are rich in dietary fiber and packed with micronutrients, proteins, phytochemicals, and antioxidants.

Naturally Gluten-Free: Ideal for individuals who are gluten-intolerant.

Easy to Digest: Millets are easily digestible, making them a great substitute for rice or wheat to enhance the nutritional value of your recipes.

Highly Sustainable: Millets do not degrade quickly; some varieties remain edible for 10-12 years, providing excellent food security.

Difference between Positive, Negative & Neutral Millets

Positive Millets

Positive millet grains have dietary fiber ranging from 8% to 12.5%. These offer numerous health benefits due to their high dietary fiber content. Examples include Foxtail millet (Kangni), Barnyard millet (Sanwa), Browntop millet (Korale/Chhoti Kangni), Kodo millet (Kodra), and Little millet (Kutki).

Types of Positive Millets & Benefits

Foxtail Millet: These yellowish millets are rich in dietary fiber, antioxidants, and phytonutrients, supporting a healthy gut and benefiting the nervous and skeletal systems.

Barnyard Millet: Also known as Japanese millets, they are rich in antioxidants, phytonutrients, and dietary fiber, promoting gut health.

Little Millet: Grown in Karnataka, these millets are rich in antioxidants and micronutrients, beneficial for maintaining the function of glands like the thyroid and pancreas.

Browntop Millet: These green millets have the highest dietary fiber content, aiding in gut health and benefiting the nervous and skeletal systems.

Kodo Millet: Known for their high antioxidant potential and richness in micronutrients and dietary fiber, Kodo millets support gut and heart health.

Negative Millets

Negative millet grains have a dietary fiber content of less than 2%. They are less beneficial and more challenging for the body to digest. Common examples are rice and wheat. It is advisable to minimize their consumption.

Types of Negative Millets

Rice & Wheat are the two main types of negative millets. 

Neutral Millet Grains

Neutral millet grains have dietary fiber content ranging between 3% and 6%. While they offer fewer health benefits compared to positive millets, they do not cause any harm to the body. Examples include Pearl Millet (Bajra), Finger Millet (Ragi), Proso Millet, and Sorghum Millet.

Types of Neutral Millets & Benefits

Finger Millet: These millets are powerhouses of various phytonutrients and antioxidants. They are beneficial for bone health, especially for children in their growing stage and the elderly. Additionally, they promote good gut health.

Pearl Millet: Widely grown in India, these millets are rich in antioxidants, phytonutrients, and dietary fiber. They support both gut and heart health.

Proso Millet: Known for its high protein content, Proso Millet is also rich in antioxidants and dietary fiber. It helps in maintaining a healthy digestive system and supports overall metabolic health.

Sorghum Millet: Predominantly grown in the Southern and Central parts of India, these millets are rich in antioxidants and dietary fiber. They are beneficial for gut, bone, and heart health.

Conclusion

Incorporating millets into your diet can provide significant health benefits and support sustainable agriculture. By choosing positive millets, you can enjoy high dietary fiber, essential nutrients, and better overall health while contributing to environmental conservation. Avoid negative millets like rice and wheat to enhance digestive health and promote a more balanced diet.

Review & Edited By Dr. Anshuma:

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