Millets are gluten-free grains. The plants are small-seeded grasses that have been cultivated for thousands of years, particularly in Asia and Africa. These ancient grains are gaining popularity worldwide due to their impressive nutritional profile and gluten-free nature, making them an excellent alternative for people with gluten intolerance or celiac disease. Let’s explore the different types of millets and their nutritional benefits.
Types of Millets and Their Nutritional Benefits
1. Finger Millet
Finger millet (Scientific name: Eleusine Coracana) was domesticated about 5 000 years ago from the wild subspecies in the highlands that range from Ethiopia to Uganda and was then also farmed in the lowlands of Africa. The millet was introduced into India around 3000 years ago and the country is now a secondary center of diversity for finger millet, according to the Food and Agricultural Organization (FAO). Finger millet, (also known as ragi in India and koracan in some parts of Africa) is a nutrient-dense grain rich in calcium, iron, and amino acids.
2. Foxtail Millet
Foxtail millet (Scientific name: Setaria Italica) is packed with dietary fiber and essential nutrients. It originated in China and spread to other parts of the world from there. Today, it is primarily grown in China, India, Afghanistan, Japan, the Democratic People’s Republic of Korea, the Republic of Korea and Georgia. It is high in thiamin, pantothenic acid, copper, magnesium and phosphorus. It is also a good source of iron, niacin, vitamin B6 and zinc. Read more about millets here.
3. Pearl Millet
Pearl millet (Scientific name: Pennisetum glaucum), also known as “bajra” in India, is widely grown and consumed in many parts of Africa and Asia. It is first thought to have been cultivated in West Africa. The grain is high in copper, iron, magnesium, phosphorus, selenium and zinc. It is also a good source of thiamin and Vitamin B6.
4. Sorghum
Sorghum (Scientific name: Sorghum bicolor) is versatile and nutrient-rich. It was first grown in the eastern Sudanese savannah and today, Nigeria, United States of America and Sudan are the largest producers of the grain. Indians will be familiar with the names “jowar” or “jonna”. In Nigeria, it is known as “oka baba” in Yoruba and “dawa” or “jero” in Hausa. Like its other millet counterparts, sorghum is rich in copper, magnesium, phosphorus and selenium. It is also a good source of iron, zinc, thiamin, niacin, pantothenic acid and vitamin B6.
5. Barnyard Millet
Barnyard millet (Scientific name: Echinochloa esculenta) is a fast-growing crop that’s widely cultivated in Asia, particularly in North Korea, South Korea, India, China and Japan. Barnyard millet is high in pantothenic acid, phosphorous and zinc. It is a source of thiamin, copper and magnesium.
6. Little Millet
The Indian peninsula may have been the origin of the Little Millet (Scientific name: Panicum sumatrense), according to the FAO. It is mainly grown in India, Sri Lanka, Malaysia, Nepal and China. It is high in copper, magnesium, selenium and is a good source of thiamin, phosphorus and zinc.
7. Teff
Teff (Scientific name: Eragrostis tef) originated in Ethiopia, but is grown as a staple crop in Eritrea as well. It is also grown in the United States of America, South Africa, Australia, Kenya and India. It is high in thiamin, vitamin B6, copper, iron, magnesium, phosphorus, and a source of riboflavin, niacin and pantothenic acid.
8. Proso Millet
This millet was originally cultivated in China, but is today also grown in India, Nepal, the Russian Federation, Ukraine, Belarus, the Near East, Turkey, Romania and the USA. Proso millet is high in thiamin, copper, phosphorus, magnesium, zinc, and sources of iron, selenium, riboflavin, niacin, pantothenic acid and vitamin B6.
9. Black Fonio
Black Fonio (Scientific name: Digitaria iburua) is originally from West Africa. Today, it is produced in Nigeria and Niger as well as Cameroon, Cote d’Ivoire, Benin and Togo.
10. Kodo Millet
Kodo Millet (Scientific name: Paspalum scrobiculatum) originated in India and is now grown in the damp subtropics of the world. It is is high in magnesium and selenium and sources of thiamin, riboflavin, copper and zinc.
Great gluten-free diet options
As far as gluten-free grains go, millets are naturally gluten-free, making them an excellent choice for people with gluten intolerance or celiac disease. They provide a rich source of nutrients that are often lacking in gluten-free diets, including:
– Fiber: Many gluten-free products are low in fiber, but millets are an excellent source.
– Protein: Millets offer a plant-based protein source and are great if you are gluten-free and vegan.
– Minerals: Millets are rich in essential minerals like iron, calcium, and magnesium..
Moreover, millets have a low glycemic index, making them suitable for managing blood sugar levels.
Millets in the gluten-free diet
Millets are versatile and can be used in various ways:
– The most common is to grind them into flour and use them for baking gluten-free bread and pastries
– They can also be cooked as porridge for a nutritious breakfast
I’ll soon be posting recipes with millets like teff and sorghum. Until then, do check out my gluten-free flours list for a whole range of gluten-free flours.
Disclaimer: The information provided on this website, including tips and recipes for gluten-free living, is intended for general informational and advisory purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Individuals with celiac disease, gluten intolerance, or other related health concerns should consult a qualified healthcare provider before making any dietary changes. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.