As lifestyle disorders continue to rise across urban India, an Ahmedabad-based nutritionist is urging people to look back at one of the country’s oldest food traditions millets for sustainable, long-term health benefits. Often dismissed as “poor man’s food” in the past, millets are now emerging as powerful nutritional allies for heart health, weight management, digestive wellness and diabetes control.
According to the nutritionist, different millets serve different health purposes, and choosing the right one along with the right cooking method is key to unlocking their full benefits.
For heart health, foxtail millet and barnyard millet top the list. These millets are rich in dietary fibre and magnesium, nutrients known to help regulate blood pressure and reduce bad cholesterol levels. Regular consumption, the expert says, can support cardiovascular health by improving lipid profiles and reducing inflammation, especially when millets replace refined grains like white rice.
When it comes to weight loss, little millet and kodo millet are particularly effective. These grains have a low glycaemic load and keep you full for longer, curbing unnecessary snacking. “Millets slow down digestion, which stabilises blood sugar and prevents sudden hunger pangs,” the nutritionist explains. Their high fibre content also promotes better metabolism, making them ideal for calorie-conscious diets.
For those struggling with digestive issues, jowar (sorghum) and bajra (pearl millet) are highly recommended. These millets support gut health by improving bowel regularity and feeding beneficial gut bacteria. However, the nutritionist cautions that improper cooking can make millets heavy on the stomach. Soaking them for a few hours before cooking and pairing them with digestive spices like cumin, ginger, or hing can significantly improve tolerance.
In the case of diabetes management, ragi (finger millet) stands out. Packed with calcium, iron and polyphenols, ragi helps slow glucose absorption and improves insulin sensitivity. “For diabetics, replacing polished rice or refined wheat with ragi-based meals can lead to better post-meal sugar control,” the expert notes. However, portion control remains essential, even with healthier grains.
Beyond choosing the right millet, how you eat millets matters just as much. The nutritionist advises against suddenly switching to an all-millet diet, which can shock the digestive system. Instead, millets should be introduced gradually one meal at a time, two to three days a week initially. Rotating different millets prevents nutrient imbalance and keeps meals interesting.
Another common mistake is over-processing. Millet flours that are finely milled or stored for long periods lose fibre and nutrients. Freshly ground flour or whole millets cooked at home offer the maximum health benefit. Combining millets with protein sources like dal, curd, or legumes further enhances nutrient absorption.
The nutritionist also warns against the “health halo” around packaged millet snacks. “Millet cookies or chips loaded with sugar, salt and oil defeat the purpose,” she says, stressing that traditional preparations like khichdi, rotis, dosas and porridges are the healthiest options.
As India marks the growing popularity of millets on global platforms, experts believe their real power lies not in trends but in everyday plates. With mindful choices and proper preparation, millets can serve as a simple yet powerful tool for preventing and managing chronic diseases bringing ancient wisdom back into modern kitchens.
