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Not Sure Which Millet to Pick? Your Ultimate Guide

3 mins read

Last updated : 12-09-2025

Not Sure What Millet to Choose? Here’s Your Complete Guide

Millets are ancient superfoods making a big comeback in today’s healthy kitchens. Packed with fiber, minerals, and essential nutrients, they’re a perfect Unpolished millets alternative to polished white rice. But with so many options like Kambu, Thinai, Varagu, Saamai, and Cholam, many people wonder – “Which millet should I choose?” Let’s help you decide

Not Sure Which Millet to Pick? Your Ultimate Guide Not Sure Which Millet to Pick? Your Ultimate Guide

Why Choose Millets Over Rice?

  • Rich in dietary fiber – keeps digestion smooth.
  • Low glycemic index – supports blood sugar control.
  • High in calcium, iron & minerals – boosts strength and immunity.
  • Gluten-free – perfect for those with gluten intolerance.
  • Versatile in cooking – can be used in dosa, idli, porridge, upma, or even desserts.

Popular Types of Millets & Their Benefits

Kambu (Pearl Millet)

  • Excellent source of iron.
  • Boosts energy & stamina.
  • Keeps the body cool during summer.

Thinai (Foxtail Millet)

  1. Rich in calcium & protein.
  2. Improves bone health.
  3. Good for weight management.

Varagu (Kodo Millet)

  1. High in antioxidants.
  2. Helps reduce cholesterol.
  3. Great for heart health.

Saamai (Little Millet)

  1. Light & easy to digest.
  2. Suitable for diabetic patients.
  3. Keeps digestion healthy.

Cholam (Sorghum)

  1. High in fiber & protein.
  2. Strengthens immunity.
  3. Improves gut health.

🍴 How to Use Millets in Daily Cooking

  • Replace rice with millet in idli, dosa, pongal, and upma.
  • Make porridge (kanji) for breakfast or dinner.
  • Add millet flour to chapati, cookies, or snacks for extra nutrition.
  • Mix different millets in weekly meals for variety and balance.

Which Millet Should You Start With?

If you’re new to millets, start with Thinai or Saamai as they are light and easy to digest. Gradually add Kambu, Varagu, and Cholam into your meals for a wholesome diet. Each millet has its unique benefits, so rotating them ensures you get complete nutrition.

FAQ

1. Which millet is best for diabetes?

Foxtail millet (Thinai) and Little millet (Saamai) have a low glycemic index, making them excellent choices for diabetic-friendly diets.

Which millet is good for kids?

Little millet (Saamai) and Kodo millet (Varagu) are light, nutritious, and easy to digest – ideal for children’s meals.

Can millets replace rice completely?

Yes, millets can be used as a daily rice alternative. They provide more nutrition, but it’s best to rotate between different types for balanced benefits.

Are millets gluten-free?

Yes, all millets are naturally gluten-free and suitable for people with gluten intolerance.

Where can I buy organic millets online?

You can order fresh, organic millets like Kambu, Thinai, Varagu, Saamai, and Cholam at SalemMango.com with doorstep delivery across India.