Simple, Strong, and Smart Grains for Better Health
For thousands of years Traditional Millets of Tamil Nadu, people in rural Tamil Nadu depended on hardy grains that could survive extreme heat, drought, and low-fertility soil. These grains, known as millets, were not just food—they were the backbone of farming, village economy, and human health.
Millets in Tamil are called Siruthaniyam, meaning “small grains.” Though small in size,their nutrition is huge. When polished white rice became cheaper and widely available, millets slowly
vanished from everyday plates.
Modern nutrition science now confirms what our ancestors already knew—millets help manage diabetes,gut disorders, anemia, bone weakness, inflammation, and unhealthy cholesterol levels.
Main Forgotten Traditional Millets of Tamil Nadu
- Finger Millet – Ragi / Kelvaragu
- Kodo Millet – Varagu
- Little Millet – Samai
- Barnyard Millet
- Pearl Millet – Kambu / Bajra
- Sorghum – Cholam / Jowar
- Foxtail Millet – Thinai
Kodo Millet (Varagu)
Rich in antioxidants, high fiber, inflammation-supportive grain
Nutritional Highlights:
- Slow-releasing carbohydrates
- Very high fiber – improves fullness and constipation
- Naturally low fat – heart friendly
Health Benefits:
- Helps manage diabetes and insulin resistance
- Reduces inflammation and oxidative stress
- Supports RBC production, sleep, and muscle function
Little Millet (Samai)
Easy to digest and nutrient-dense recovery grain
- High B-complex vitamins for energy metabolism
- Soluble and insoluble fiber for gut health
- Magnesium and zinc for immunity and skin repair
Health Benefits:
- Lowers LDL (bad) cholesterol
- Reduces blood sugar spikes
- Supports fatigue recovery and gut bacteria
Barnyard Millet
Very low GI endurance grain
- One of the lowest glycemic index millets
- Higher protein than most cereals
- Gluten-free and alkaline
Health Benefits:
- Supports Type 2 diabetes management
- Improves satiety and appetite control
- Ideal for detox and gut-comfort diets
Foxtail Millet (Thinai)
Hormone-friendly millet rich in iron and resistant starch
- Good source of iron and calcium
- Contains resistant starch for gut bacteria
- Slow-digesting complex carbohydrates
Health Benefits:
- Supports insulin and hormonal balance
- Helpful in PCOS-supportive diets
- Reduces fatigue and hair fall
Pearl Millet (Kambu / Bajra)
Cooling, iron-rich summer grain
- 8× more iron than polished rice
- Rich in fiber, protein, and healthy fats
- Traditionally fermented as Kambu Koozh
Health Benefits:
- Improves hemoglobin and ferritin levels
- Reduces body heat naturally
- Excellent for lactating women
Finger Millet (Ragi / Kelvaragu)
The calcium king of all grains
- 30× more calcium than white rice
- High fiber and quality plant protein
- Contains tryptophan for better sleep
Health Benefits:
- Supports bone health and osteoporosis prevention
- Improves digestion and blood sugar control
- Ideal for children, menopause, and recovery diets
Sorghum (Cholam / Jowar)
- Improves cholesterol and triglycerides
- Sustains long-lasting energy
- Rich in potassium and B-vitamins
Bringing Millets Back to Tamil Plates
- Replace one rice meal with varagu, thinai, or ragi
- Use millet flours for rotis, adai, and snacks
- Ferment millet batters for idli and dosa
- Give millet porridge to children and lactating mothers
Traditional Processing for Best Nutrition
- Soaking, sprouting, fermenting, and pressure cooking
- Reduces phytates and improves mineral absorption
- Improves digestion and nutrient bioavailability
Final Conclusion
Tamil Nadu’s forgotten millets are not old grains—they are
scientific nutrition solutions.
- Lower blood sugar spikes
- Improve digestion and gut health
- Increase hemoglobin and iron storage
- Strengthen bones naturally
- Support heart and lipid health
- Reduce inflammation and lifestyle stress
Small. Simple. Strong. Smart grains.
ROSELIN, DIETICIAN
