Summer is the time when you look for foods that will naturally cool your body from the inside. It is important to keep your body temperature low during the summer to prevent heat related illness, reduce the risk of dehydration and enhance physical performance.
Millets are great for summer. In this blog we will understand which millets are good for summer? What are the types of millets? How to incorporate millets in your diet during the summer?
What are Millets and Why are They Important?
Millets are a group of small-seeded grains that are widely cultivated and consumed in India. They include varieties like sorghum, pearl millet, finger millet, and foxtail millet. Millets are rich in nutrients such as fiber, protein, vitamins, and minerals, making them a nutritious addition to the diet. Millets have a low glycemic index, which means they cause a slower rise in blood sugar levels compared to refined grains.
How much Millet to Eat Per Day?
According to the Indian Counsel for Medical Research (ICMR) millet should make up to 33% of your total cereal consumption. So, if you are consuming 100g of cereals per day then you should consume 33g millets everyday.
Best Millets for Health
1. Sorghum Millet (Jowar)
Jowar, also known as sorghum, is a gluten-free whole grain widely cultivated and consumed in India. Jowar is known for its versatility and nutritional benefits.
Nutrient Content of Jowar:
- Calories: 390 kcal
- Carbohydrates: 80 g
- Protein: 10 g
- Dietary Fiber: 6.7 g
- Fat: 3.3 g
- Iron – 6 mg
Benefits of Jowar in the Summer:
- Hydration: Jowar is naturally hydrating and can help replenish fluids lost through sweating during the hot summer months.
- Cooling Properties: In Ayurveda, jowar is considered to have cooling properties, which can help lower body temperature and provide relief from heat-related discomfort.
- Digestive Health: The fiber content in jowar promotes healthy digestion and helps prevent constipation, which can be beneficial in maintaining digestive comfort during the summer.
- Energy Boost: Jowar’s carbohydrate content provides a sustained source of energy, making it an ideal addition to summer meals and snacks for staying active and energized.
- Gluten-Free Alternative: For individuals with gluten sensitivities or celiac disease, jowar serves as a nutritious and gluten-free alternative to wheat and other grains, allowing them to enjoy a variety of summer dishes without discomfort.
2. Foxtail Millet (Kangni)
Foxtail millet (Setaria italica) is named for its distinctive drooping clusters of spikelets, resembling the tail of a fox.
Nutrient Content of Kangni
- Calories: 331 kcal
- Carbohydrates: 63.2 g
- Protein: 12.3 g
- Dietary Fiber: 8 g
- Fat: 4.3 g
- Iron: 2.8mg
- Niacin: 3.2mg
- Zinc: 2.4mg
Benefits of Kangni in the Summer
- Nutrient-Rich: Foxtail millet is rich in nutrients, including carbohydrates, protein, dietary fiber, vitamins (such as B vitamins), and minerals (such as iron, magnesium, phosphorus, and potassium), making it a nutritious addition to the diet.
- Digestive Health: The fiber content in foxtail millet promotes healthy digestion, prevents constipation, and supports gut health by nourishing beneficial gut bacteria.
- Blood Sugar Regulation: Foxtail millet has a low glycemic index, which means it causes a slower rise in blood sugar levels compared to refined grains. This makes it beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.
- Heart Health: Consuming foxtail millet may help lower cholesterol levels, reduce blood pressure, and improve overall heart health due to its fiber content and other heart-healthy nutrients.
- Weight Management: Foxtail millet is low in calories and rich in fiber, which promotes satiety, reduces hunger cravings, and supports weight management efforts.
3. Kado Millet
Kado millet is also an excellent millet option during summer. It is a type of small-seeded grain commonly used to make dishes in the summer, such as pulao.
Nutrient Content of Kado Millet
- Calories: 336 kcal
- Carbohydrates: 59.2 g
- Protein: 10.6 g
- Dietary Fiber: 10.2 g
- Fat: 4.2 g
- Calcium: 27mg
- Zinc: 1.58mg
- Folate: 33.06
- Vitamin B5: 0.28mg
Benefits of Kangni in the Summer
- Nutrient-Rich: Kangni is rich in carbohydrates, protein, dietary fiber, vitamins (such as B vitamins), and minerals (such as iron, magnesium, phosphorus, and potassium), making it a nutritious addition to the diet.
- Nervous System: Kagni also helps to boost the nervous system.
- Heart Health: Consuming kangni may help lower cholesterol levels, reduce blood pressure, and improve overall heart health due to its fiber content and other heart-healthy nutrients.
- Antioxidant Properties: Some studies suggest that kangni contains antioxidants, such as phenolic compounds and flavonoids, which help protect cells from oxidative damage and reduce the risk of chronic diseases.
4. Finger Millet (Ragi)
Ragi is very popular amongst fitness enthusiasts. It is an excellent alternative to rice in the summer. It is a small-seeded grain cultivated for its edible seeds.
Nutrient Content of Ragi (1)
- Calories: 328 kcal
- Carbohydrates: 72 g
- Protein: 7.3 g
- Dietary Fiber: 11.5 g
- Fat: 1.3 g
- Iron: 3.9mg
- Calcium: 344mg
- Potassium: 408mg
Benefits of Ragi in the Summer
- Nutritional Benefits: Ragi is packed with essential nutrients, including calcium, iron, and B vitamins, which support overall health and well-being, especially during periods of increased physical activity in the summer.
- Bone Health: Ragi is one of the best plant-based sources of calcium, making it beneficial for maintaining strong and healthy bones.
- Digestive Health: The fiber content in ragi promotes healthy digestion, prevents constipation, and supports gut health by nourishing beneficial gut bacteria.
- Cooling Properties: Ragi is considered to have cooling properties, making it beneficial for reducing body heat and providing relief from summer heat.
5. Barnyard Millet
Barnyard millet, also known as Echinochloa frumentacea, is a small-seeded grain cultivated for its edible seeds. It is commonly grown in India and other parts of Asia and is valued for its nutritional benefits and versatility in cooking.
Nutrient Content of Barnyard Millet
- Calories: 341 kcal
- Carbohydrates: 67 g
- Protein: 7.7 g
- Dietary Fiber: 7.6 g
- Fat: 1.3 g
- Calcium: 11mg
- Iron: 9.3mg
Benefits of Barnyard Millet in the Summer
- Nutrient-Rich: Barnyard millet is rich in nutrients such as carbohydrates, protein, dietary fiber, vitamins, and minerals, providing a nutritious addition to the diet.
- Gluten-Free: It is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
- Low Glycemic Index: Barnyard millet has a low glycemic index, helping to manage blood sugar levels and reduce the risk of diabetes.
- Weight Management: The fiber and protein content in barnyard millet promote satiety, reduce hunger cravings, and support weight management efforts.
Millet Recipe Ideas for the Summer
- Millet Upma: Dry roast millet until lightly golden, then set aside. In a pan, heat oil and temper mustard seeds, curry leaves, chopped green chilies, and ginger. Add diced vegetables like carrots, peas, and bell peppers, then sauté until tender. Stir in the roasted millet and water, then cook until the millet is soft and fluffy. Serve hot garnished with fresh coriander leaves.
- Ragi (Finger Millet) Dosa: Soak ragi grains overnight, then grind to a smooth batter along with urad dal (black gram) and fenugreek seeds. Ferment the batter overnight. Heat a dosa tawa (griddle) and pour a ladleful of batter, spreading it thinly into a circle. Drizzle oil around the edges and cook until crisp. Serve with chutney and sambar.
- Bajra (Pearl Millet) Roti: Mix bajra flour with water and knead into a soft dough. Divide the dough into small portions and roll each portion into a round roti. Cook on a hot tawa (griddle) until brown spots appear on both sides. Serve hot with a side of yogurt and pickles.
- Foxtail Millet Pulao: In a pressure cooker, heat ghee and temper whole spices like cinnamon, cardamom, and cloves. Add chopped onions, green chilies, and ginger-garlic paste, then sauté until golden. Stir in foxtail millet and soaked green moong dal, then add water and salt. Pressure cook until done. Serve hot with raita.
- Kodo Millet Khichdi: In a pan, heat ghee and temper cumin seeds, mustard seeds, and curry leaves. Add diced vegetables like carrots, beans, and potatoes, then sauté until tender. Stir in washed kodo millet and moong dal, then add water, salt, and turmeric powder. Cook until the millet and dal are soft. Serve hot with a dollop of ghee.
Conclusion
Millets are often considered as a superfood due to their high nutrient content and multiple health benefits. Many health experts recommend adding different millets to the daily diet. Millets are versatile, they can be pre-soaked and added to your breakfast, dosa, pulao and other foods. Summer is a great time to increase your millet intake as they provide multiple health benefits to the body. Millets can help your body cool, improve digestion, improve heart health and help in weight management. Make sure to make millet part of your diet this summer.
FAQs
1. What are the 5 most important millets?
5 types of millets are Jowar, Ragi, Bajra, Kangni and Barnyard millet
2. Which millet is best to eat daily?
Finger millet (Ragi) is often considered a good choice for daily consumption due to its high nutritional value, including rich amounts of calcium, iron, and fiber.
3. Can we eat bajra in summer?
Yes, bajra (pearl millet) can be consumed in the summer. It has cooling properties and is commonly used in various dishes to help regulate body temperature during hot weather.
