Millet

Millets have numerous health benefits, including helping to lower your blood sugar and cholesterol levels. They’re also gluten-free, so people with celiac disease or gluten sensitivities can enjoy them. Millets are a group of cereal grains that belong to the Poaceae family, commonly known as the grass family.

Attributes and types of millet

Millets are a group a small, round whole grains grown in India, Nigeria, and other Asian and African countries. Considered an ancient grain, they are used both for human consumption and livestock and bird feed. They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness. Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.

This crop is also divided into two categories — large and small millets, with major millets being the most popular or commonly cultivated varieties.

Large millets include:

• pearl
• foxtail
• proso
• finger (or ragi)

Small millets include:

• Kodo
• barnyard
• little
• Guinea
• browntop
• fonio
• adlay (or Job’s tears)

Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits.

Nutritional profile

Like most cereals, millets are starchy grains — meaning that they’re rich in carbs. Notably, they also pack several vitamins and minerals (4).

One cup (174 grams) of cooked millet packs (7Trusted Source):

• Calories: 207
• Carbs: 41 grams
• Fiber: 2.2 grams
• Protein: 6 grams
• Fat: 1.7 grams
• Phosphorus: 25% of the Daily Value (DV)
• Magnesium: 19% of the DV
• Folate: 8% of the DV
• Iron: 6% of the DV