What is millet milk and can it be used every day as regular milk?

A cereal grain with tiny seeds that are grown and enjoyed all over the world is millet, which is used to make millet milk, a non-dairy beverage. Rich in vital elements like fibre, protein, vitamins, and minerals, millet grains are naturally gluten-free, said nutritionist Apurva Agarwal.

Who is it for?

Agarwal mentioned that regular milk “can be replaced with millet milk in a variety of culinary applications”. “It works well as an ingredient in both savoury and sweet recipes because of its mild flavour and creamy texture,” said Agarwal.

It is appropriate for anyone on a plant-based or vegan diet, intolerant to lactose, or allergic to cow’s milk, said Sushma PS, chief dietician, Jindal Naturecure Institute. Although millet milk is not as well-known or easily accessible as some other plant-based milk substitutes, such as soy or almond milk, it can nevertheless be utilised in a variety of culinary applications in place of conventional milk.

How to make millet milk?

It is customary to soak, grind, and combine the grains with water to make millet milk. “To get a smooth and creamy milk-like consistency, the resultant liquid is filtered to remove any remaining solid particles,” shared Agarwal.

Types

A variety of millet kinds, such as finger millet (ragi), foxtail millet, pearl millet, and others, can be used to make millet milk. The particular variety of millet utilised can affect the milk’s flavour and nutritional value, said Sushma.

Dr Ranga Santosh Kumar, consultant general physician and diabetologist, Yashoda Hospitals, Hyderabad described some millet milk in detail

Ragi Millet

Usually, overnight soaked or sprouted finger millet grains are used to make ragi milk. It’s an excellent substitute for dairy milk. Calcium, iron, antioxidants, and vitamin C are just a few nutrients that thrive in ragi milk.

Pearl Millet Milk

Pearl millet milk is made from pearl millet, also known as Bajra in India. This type of millet is nutritious and contains vitamins, minerals, and antioxidants. Pearl millet milk has a rich texture. It is also an enriched source of calcium and protein, making it a suitable option for boosting calcium intake.

Proso Millet Milk

Proso millet milk is made from proso millet which goes by names such as hog, white, and Kashif millet. In India, it is known as chena. This type of millet is high in fibre, which makes it an excellent choice for beverages that aid in digestive health. It is loaded with vital vitamins and minerals, calcium and protein. Employ proso millet milk to make pudding, ice creams, and creamy vegan desserts.

Foxtail Millet Milk

Foxtail millet milk is made from foxtail millet, which is also known as Italian millet. It has several vitamins, minerals, and antioxidants, said Dr Kumar.

Browntop Millet Milk

Browntop millet milk is made from browntop millet, also known as korra in India. This millet is high in essential vitamins and minerals, such as calcium and protein. Browntop millet milk serves as a rich source of antioxidants.

Benefits

– Packed full of vitamins, minerals, and antioxidants, millet milk is a nutritional powerhouse. These nutrients support the immune system, bone health, and heart health, among other elements of health.

– Dietary fibre, which is present in millet milk, helps to maintain a healthy digestive system and ward off constipation. “Prebiotics are also included, which support a healthy gut microbiota by nourishing good gut bacteria,” Agarwal said.

According to Agarwal, millet milk is a healthy and safe substitute for dairy milk for people who have celiac illness or gluten intolerance. “Since millet grains are inherently gluten-free, millet milk is appropriate for a diet low in gluten,” said Agarwal.

Millet milk is a good option for people who are controlling their weight because it has fewer calories than dairy milk. “Furthermore, the fibre content inhibits overeating by promoting fullness,” said Agarwal.

How is your gut health affected? (Source: Getty Images/Thinkstock)

Is millet milk equivalent or better than regular milk?

It is a myth that it is equivalent to dairy milk such as cow and buffalo milk, urged Lakshita Jain, clinical dietitian and founder, NUTR, Delhi. “Millet milk offers the benefits of its respective millet but does not match the nutritional profile of cow or buffalo milk,” Jain said.

Things to keep in mind

*People who are allergic to millet or other grains should be cautious when ingesting millet milk and, if needed, seek medical advice.

*Depending on the type of millet used and any added fortifications, the nutritional value of millet milk can change, said Sushma. “Certain millet milk products that are sold commercially might have extra vitamins and minerals in them,” said Sushma.

*Compared to regular dairy milk, millet milk may taste different and have a different texture. Its flavour is described by some as earthy or nutty, said Sushma.

*Sugars, stabilisers, or flavorings may be added to some commercially available millet milk products. “Pay close attention to the ingredient labels and, if at all feasible, select unsweetened or lightly processed foods,” said Agarwal.

*Depending on where you live, millet milk might not be as readily accessible as other plant-based milk substitutes.

Although most people can drink millet milk well, some people may have intolerance or digestive discomforts. Start slowly and pay attention to how your body reacts, Agarwal said. Sushma too agreed and shared that it’s important to take into account your unique nutritional demands and preferences while making any dietary changes. “Before adding millet milk to your diet, it is best to speak with a medical practitioner or a certified dietitian if you have any special health issues or dietary limitations,” noted Sushma.

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