Millets are small seeded grains that have been grown in India for thousands of years. The United Nations declared 2023 the International Year of Millets on India’s proposal, and the government now promotes millets as Shree Anna.
What guidelines say
The Dietary Guidelines for Indians 2024 by the ICMR National Institute of Nutrition (ICMR-NIN), released when Dr Hemalatha R was its director, recommend including whole grains and millets in the daily diet and reducing dependence on refined cereals. Millets are a good source of dietary fibre, minerals and some B vitamins.
Common millets
- Ragi (finger millet): rich in calcium.
- Jowar (sorghum)
- Bajra (pearl millet): a good source of iron.
- Small millets such as foxtail, kodo, little, barnyard and proso millets.
Benefits
Because of their fibre content, millets can help you feel full longer. As part of a balanced diet, whole grains are linked to better digestive health. People with diabetes should follow their doctor’s advice on portion sizes, as millets still contain carbohydrates.
Also Read: How Much Salt Should You Eat a Day? What WHO and ICMR-NIN Guidelines Say About Daily Salt Intake | Balanced Diet as per ICMR-NIN: What the My Plate for the Day Model Recommends for Indians
Easy ways to add millets
- Replace part of the wheat flour in rotis with jowar or bajra flour.
- Make ragi dosa, porridge or laddoos.
- Use foxtail or little millet in place of rice in khichdi or pulao.
- Try millet upma or idli.
Tips
- Introduce millets gradually to let your digestion adjust.
- Soak millets before cooking to improve texture and digestibility.
- Combine millets with pulses and vegetables for a complete meal.
Bottom line
Millets are nutritious, traditional and easy to cook. Replacing part of refined cereals with millets is a simple step towards a balanced diet.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Consult a qualified doctor before starting any treatment or if you have symptoms.
Source / स्रोत: ICMR-NIN Dietary Guidelines for Indians 2024 (PDF), ICAR Indian Institute of Millets Research
