Nutritional Importance of Small Millets
Small millets are highly nutritious grains packed with numerous health benefits. They are rich in insoluble dietary fiber, phytates, catechins, flavonoids, and other beneficial phytochemicals. These compounds contribute to better digestion, improved metabolism, and overall health. Small millets are also a good source of essential minerals like copper and iron. Unlike rice, they release glucose gradually into the bloodstream, helping maintain stable blood sugar levels and reducing the risk of diabetes. Their protein content, rich in lysine, makes them an excellent supplementary source of protein when combined with other cereals.
Among the small millets, foxtail millet, barnyard millet, and proso millet are the most widely studied. Foxtail millet, also known as Italian millet, is one of the oldest cultivated grains in the world. Traditionally used in China as a nourishing food for pregnant and nursing women, it has long been valued for its therapeutic properties. Yellow-seeded varieties are known for their digestive and astringent qualities and are used to treat indigestion and abdominal discomfort. White seeds are used for managing fever and cholera, while green seeds are considered diuretic and believed to enhance vitality. Foxtail millet contains about 12.3% crude protein and 3.3% minerals, making it a highly nutritious cereal.
Barnyard millet is another small millet with a protein content comparable to foxtail millet. It is a good source of natural oil rich in linoleic acid and tocopherols, which have antioxidant properties. Millets, including barnyard, are abundant in magnesium and phosphorus — nutrients essential for energy metabolism and heart health. Magnesium helps reduce migraine symptoms and lowers the risk of heart attacks, while phosphorus supports the production of ATP, the body’s energy molecule.
Proso millet is widely recognized as a valuable crop for diversifying dryland farming systems. It provides about 356 kcal per 100 grams and contains around 11.6% protein, comparable to wheat but entirely gluten-free. This makes it suitable for people with gluten intolerance or celiac disease. Proso millet is rich in essential amino acids such as leucine, isoleucine, and methionine, as well as in vitamins and minerals like copper, magnesium, vitamin B6, and folic acid. Studies have shown that proso millet helps improve blood glucose control and supports liver health. Its protein concentrate has demonstrated protective effects against liver injury and potential benefits in managing type-2 diabetes.
Overall, small millets are nutrient-dense, gluten-free grains with excellent health-promoting properties. Their balanced combination of protein, fiber, minerals, and phytochemicals makes them a vital addition to a healthy diet, contributing to better metabolism, heart function, and long-term wellness.
