Difference Between Cereals and Millets

Cereals and millets are both grains that are used as a major source of carbohydrates across the world by either processing them into flour or cooking the refined grains. Millets are often confused with cereals  and in fact are referred to as “nutri-cereals”. While cereals are the most popular, millets have gained popularity in recent times owing to their nutritional benefits over cereals. Those wanting to make a switch to a healthy lifestyle are turning to millets for a better and sustainable lifestyle.

 

What are Cereals?

The term cereal is derived from “Ceres”, the name of the Roman Goddess of harvest and agriculture. Cereals are edible grains that belong to the Poaceae family and are among the world’s most consumed staples. Common cereals include rice, wheat, corn, barley, and oats. 

Cereals are mostly carbohydrates with varying content of protein. The quality of protein however is lower compared to other grains like millets. 

 

What are Millets?

Millets are small, round grains that belong to the grass family, similar to cereals, but they are usually hardier and better suited for dry, arid climates. Some of the common types of millets include:

• Bajra (Pearl Millet)

• Jowar (Sorghum)

• Ragi (Finger Millet)

• Foxtail Millet

Millets vs Cereals: Nutritional and Health Benefits

• Nutritional Comparison

Protein Content: Millets are rich in proteins, with varieties like Ragi providing about 11-12% protein, significantly higher than rice (around 7-8%). 

Fiber Content: Millets, particularly varieties like Bajra and Jowar , are high in dietary fiber, which aids digestion, and regulates blood sugar.

Vitamins and Minerals: Millets are also richer in essential nutrients like iron, magnesium, and phosphorus. For instance, Foxtail Millet is a good source of magnesium. One such product made with millet is our Millet Murukku - Fresh Green Leaves Extract Combo,

• Health Benefits of Millets Over Cereals

Better Blood Sugar Control: Millets have a low glycemic index, meaning they release sugar into the bloodstream slowly. This is especially crucial for diabetics whose blood sugar spikes need to be managed. This is in contrast to rice, which has a higher glycemic index and can cause rapid blood sugar spikes. 

Digestive Health: The high fiber content in millets supports digestion, helping to prevent constipation and promoting regular bowel movements. 

Gluten-Free Option: Millets as opposed to cereal like wheat, are naturally gluten-free, making them a great option for those with gluten sensitivities or celiac disease. Millets, like Ragi (Finger Millet), are becoming popular for their superior health benefits. which is both healthy and tasty.Millets, particularly varieties like Bajra and Jowar, are packed with nutrients and fiber. Try our Millet murukku Combo, which is a great way to incorporate millets into your diet.

Nutrient	Millets (Average per 100g)	Cereals (Average per 100g)
Calories (KCal)	350 - 370	300 - 400
Protein (g)	7 - 12	8 - 15
Carbohydrates (g)	60 - 75	60 - 80
Fat (g)	1.5 - 5	1 - 10
Fiber (g)	7 - 15	5 - 30
Calcium (mg)	10 - 348	20 - 300
Iron (mg)	0.6 - 18.6	0.6 - 27.9
Zinc (mg)	0.4 - 2.8	0.9 - 12.9
Phosphorus (mg)	189 - 293	200 - 800
Thiamin (mg)	0.15 - 0.59	0.1 - 1.5
Niacin (mg)	1.1 - 4.6	1.5 - 17.2

 

Culinary Uses and Recipes

Cooking with Cereals and Millets

Both cereals and millets can be incorporated into a multitude of dishes.Cereal grains like rice, wheat, and oats are staples in many cuisines, commonly used in dishes such as porridge, bread, and pancakes. However, millets provide an excellent alternative for gluten-free, and nutrient-dense options. They can be boiled, steamed, or ground into flour to make chapatis, rotis, or even millet-based bread. 

Millet Meal Ideas

Being the versatile grains they are with a flavourful and unique nutty texture millets can be used to make a variety of dishes ranging from savory to sweet. To name some here are few:

• Millet Porridge

• Millet Salad

• Millet Stir-Fry

• Millet Soups

Environmental Impact of Cereals and Millets

Sustainability of Millet Farming

Millet, as established already, is a drought-resistant crop that can survive and thrive in harsh conditions with less rainfall and therefore can be grown anywhere. This makes them great for food security while also being sustainable in the way one can conserve water by choosing to cultivate them. Additionally, millets have a low carbon footprint compared to cereals, as they need fewer chemical inputs like fertilizers and pesticides. The crop’s resilience to climate change further enhances its sustainability, making it a valuable component of eco-friendly farming systems.

Comparing Growing Conditions

While cereals like rice and wheat require specific climates and abundant water, millets can be grown in diverse environments, including dry and less fertile soils. Rice, for instance, thrives in wetland conditions and needs a lot of water for cultivation, which can lead to resource depletion in water-scarce areas. On the other hand, millets, such as Bajra and Ragi, are adaptable to a wide range of growing conditions and can withstand poor soil quality. This makes them more versatile and sustainable compared to the traditional cereals.

FAQs on the Difference Between Cereals and Millets

• Is Millet a Cereal?

Yes, millet is a type of cereal. It belongs to the Poaceae family and is grown for its edible seeds, similar to more common cereals like wheat and rice. However, millets are considered "minor cereals" due to their smaller production scale.

• Why are Millets Considered Healthier?

Millets are richer in fiber, antioxidants, and essential minerals like iron, magnesium, and potassium compared to regular cereals. They have a low glycemic index, making them ideal for people with diabetes. Additionally, millets are gluten-free, making them a good option for those with gluten sensitivities.

• Are Millets More Nutritious Than Rice and Wheat?

Yes, millets are often considered more nutritious than common cereals like rice and wheat. They contain higher amounts of protein, fiber, and micronutrients. Their high fiber content helps in better digestion and blood sugar management.

• Can Millets Replace Rice and Wheat in a Daily Diet?

Yes, millets can easily replace rice and wheat in your diet. They can be used to make porridge, rotis, or even as a substitute for rice in various dishes. Millets not only provide nutritional benefits but also contribute to more sustainable agriculture due to their drought-resistant nature.

With multiple benefits health-wise and environmentally, millets are being promoted all over as an alternative to cereals. Initiatives by the Indian government like declaring 2023 as the year of millets, National Millets Mission, etc are part of this. Now that you know how beneficial are still ingrained in our Indian culture, millets are, bring about a positive change by adding millets to your diet.

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