Pearl millet, also lovingly known as Bajra in India, is one of the oldest cultivated grains in human history. Revered for its resilience and rich nutritional profile, this humble millet is regaining popularity in the modern world for all the right reasons.Let’s dive into the fascinating history and numerous benefits of pearl millet. While it may not carry the properties of positive millet in reversing lifestyle diseases, it remains a cherished source of strength and wellness in every bite. It is categorized as a “Neutral Grain” by renounced “Millet Man of India”, Dr Khadar Vali. Curious about what millet truly are? Click here.
Table of Contents
What is a Neutral Grain?
Neutral grains are nature’s quiet nurturers — whole grains with a fiber content of 3–6% or whose carbs:fiber ratio is more than 10 however they offer lot of nutrients. Rich in essential minerals, they strengthen and support the body gently. While they may not hold the potent healing powers of positive millets in reversing lifestyle diseases, they still stand as humble companions in your journey toward wellness and balance. According to Dr Khadar Vali, a normal person should consume at least 20% of neutral millet to stay healthy because of their rich nutritional content and the remaining 80% should be positive millet. Pearl Millet also known as Bajra, is a neutral grain.
A Glimpse into History
Pearl millet (Pennisetum glaucum) is believed to have been domesticated over 4,000 years ago in the Sahel region of Africa, which spans across modern-day countries like Senegal, Mali, and Niger. It was a vital crop for ancient African civilizations, thriving in hot, arid conditions where other grains failed. From Africa, it spread to India and other parts of Asia, where it became a staple in semi-arid regions.
In India, pearl millet has been cultivated for thousands of years, especially in Rajasthan, Gujarat, and Maharashtra. It remains an important part of traditional Indian diets, particularly in rural communities where its affordability and resilience make it indispensable.
Why the Name “Pearl Millet”?
The grains of pearl millet are typically small, spherical, and pale to grayish in color. Their smooth, shiny surface and clustered appearance give a visual resemblance to natural pearls. Just like pearls, the grains may look modest but are considered valuable—nutritionally and agriculturally.Let’s take a look at how Pearl millet is called in Hindi, Telugu, Tamil, Kannada, Gujrati & Punjabi languages. These regional names are commonly used in local markets and traditional recipes.So, “Pearl Millet” essentially refers to this “pearl-like grain from the millet family.” It’s a name that highlights both its appearance and its classification.
Regional Names
- Hindi: Bajra (बाजरा)
- Telugu: Sajjalu (సజ్జలు)
- Tamil: Kambu (கம்பு)
- Kannada: Sajje (ಸಜ್ಜೆ)
- Malayalam: Kambam (കമ്പം)
- Gujarati: Bajri (બાજરી)
- Punjabi: Bajra (ਬਾਜਰਾ)
Poor Man’s Food to Wise Man’s Food
Low Cost & Easy Availability
Pearl Millet is traditionally cheaper than rice and wheat, making it affordable for lower-income families. Its accessibility in rural markets further strengthened its label as a budget-friendly grain. Pearl millet thrives in dry, arid, and poor soil conditions where other staple crops like wheat or rice fail. This made it a reliable crop for marginal farmers with little access to irrigation or fertile land—often the poorest communities.
Today, with rising awareness about health and sustainability, Pearl Millet is being rediscovered as a “smart food.” Rich in fiber, protein, and minerals, it’s now featured in modern diets, health foods, and even upscale restaurants.
🥣 Nutrition
Comparison: Pearl Millet vs Rice vs Wheat (Per 100g Uncooked)
| Nutrient | Pearl Millet (Bajra) | White Rice | Whole Wheat |
|---|---|---|---|
| Energy (kcal) | 361 kcal | 365 kcal | 340 kcal |
| Carbohydrates | 67.5 g | 79 g | 76.2 g |
| Protein | 11.6 g | 6.9 g | 11.8 g |
| Fat | 5.0 g | 0.6 g | 2.5 g |
| Fiber | 1.2 g | 0.2 g | 1.2 g |
| Carbs:Fiber | 55.91 | 395 | 63.50 |
| Iron | 8.0 mg | 0.2 mg | 3.9 mg |
| Calcium | 42 mg | 10 mg | 34 mg |
| Magnesium | 137 mg | 12 mg | 138 mg |
| Thiamine (B1) | 0.33 mg | 0.07 mg | 0.39 mg |
| Riboflavin (B2) | 0.25 mg | 0.02 mg | 0.12 mg |
| Niacin (B3) | 2.1 mg | 1.6 mg | 5.5 mg |
| Vitamin B6 | 0.38 mg | 0.16 mg | 0.3 mg |
| Folate (B9) | 45 µg | 8 µg | 38 µg |
| Glycemic Index | ~55 (Low) | ~70–90 (High) | ~60–70 (Medium) |
| Gluten | No | No | Yes |
Source: Dr. Khader Vali
✅ Quick Takeaways:
- Pearl Millet is richer in B1 (Thiamine), B2 (Riboflavin), B6, and Folate than rice.
- Wheat has the highest Niacin (B3) content, but contains gluten.
- Rice is lowest across most nutrients and vitamins unless enriched.
Watch video in Hindi for detailed explanation.
🌾 Health Benefits
Compared to Rice and Wheat
✅ 1. Improved Digestion
Pearl Millet supports better digestion, prevents constipation, and promotes a healthy gut—much better than rice as it has better fiber content comparable to wheat.
✅ 2. Supports Anemia Prevention
Pearl Millet is rich in iron (8.0 mg), which helps prevent and manage iron-deficiency anemia—making it far superior to rice and even wheat in this regard.
✅ 3. Blood Sugar Management
Its low glycemic index (~55) helps regulate blood sugar levels and reduce spikes, making it ideal for people with diabetes or insulin resistance, unlike rice which has a high GI.
✅ 4. Boosts Energy Metabolism
Packed with B-complex vitamins (B1, B2, B3, B6, and Folate), Pearl Millet supports energy production, brain function, and nervous system health—nutritionally richer than white rice and well-balanced with wheat.
✅ 5. Heart Health Support
Thanks to its high magnesium content, Pearl Millet helps lower blood pressure, reduce bad cholesterol, and protect against heart disease.
✅ 6. Bone Strength
With good levels of calcium and magnesium, it supports strong bones and reduces the risk of osteoporosis, especially beneficial in aging populations.
✅ 7. Weight Management
Pearl Millet’s high fiber and slower digestibility make you feel full for longer, reducing overeating and helping in weight loss or management plans.
✅ 8. Gluten-Free Alternative
Unlike wheat, Pearl Millet is naturally gluten-free, making it safe for those with celiac disease or gluten intolerance.
⭐ Conclusion:
Pearl Millet is a nutritional powerhouse—offering more fiber, iron, B-vitamins, and health benefits than rice and a gluten-free edge over wheat. It’s a perfect grain for a modern, healthy lifestyle rooted in traditional wisdom.
Recipes
Pearl millet can be consumed in various ways:
- Flatbreads (Bajra roti) – popular in Indian households
- Porridge – with milk or buttermilk
- Upma or khichdi – using broken bajra
- Bajra flour – can be used to make snacks, breakfast recipes, pancakes, muffins, or added to multigrain mixes
Here’s a simple and traditional recipe for Bajra Roti (Pearl Millet Flatbread) — healthy, gluten-free, and perfect for winter meals or everyday nutrition.
🌾 Bajra Roti Recipe (Pearl Millet Flatbread)
📝 Ingredients:
Ghee or oil – for serving
1 cup Bajra flour (Pearl Millet flour)
Warm water – as needed
Salt – a pinch (optional)
👩🍳 Instructions:
- Mix the Dough:
- Take 1 cup of bajra flour in a mixing bowl.
- Add a pinch of salt (optional).
- Gradually add warm water and knead into a soft dough. It won’t be stretchy like wheat flour, but it should be smooth and pliable.
- Divide & Roll:
- Divide the dough into equal-sized balls.
- Lightly dust a surface with dry bajra flour.
- Pat or gently roll the dough ball into a round shape (about 6 inches wide). Use your hands or a rolling pin carefully, as bajra dough is delicate.
- Cook the Roti:
- Heat a tawa or griddle on medium flame.
- Place the rolled roti on the hot tawa.
- Cook for 30 seconds, then flip.
- Press gently with a spatula and cook both sides until brown spots appear.
- Optional: Roast it directly on flame for puffing.
- Serve:
- Apply ghee or butter on top and serve hot with sarson ka saag, curd, jaggery, or any curry of your choice.
✅ Tips:
- Bajra rotis are best eaten hot in Winter season.
- Watch this short video on how to make Bajra Roti.
- Add a bit of wheat flour if you’re a beginner to make rolling easier.
- You can also add finely chopped vegetables/onion, green chili, or ajwain for extra flavor.
- Find Bajra Veg Roti recipe here and variety of more Bajra Millet recipes on Good Health channel.
Who is the Millet Man of India?
The “Millet Man of India” is Dr. Khader Vali, a food and nutrition scientist renowned for promoting the cultivation and consumption of millets across India, especially traditional varieties like foxtail, little, kodo, barnyard, browntop, and proso millets.
Key Contributions of Dr. Khader Vali:
- Advocates millets as a solution to lifestyle diseases like diabetes, obesity, hypertension, and even certain cancers.
- Promoted the concept of “Siri Dhanya” (positive millets) to differentiate more nutritious millet varieties.
- Encouraged organic farming and natural healing through diet.
- Honored with the Padma Shri award in 2023 for his contribution to health and sustainable agriculture.
Book by Dr.Khadar Valli -Check Prices on Amazon
Videos
Watch this video in English to hear about Pearl Millet.
Watch the video in hindi below.
Conclusion: Pearl Millet, Wise Man’s Food
Pearl millet sways in sunlit grace,
A humble grain with ancient face.
From desert winds and arid land,
It rises strong, so proud and grand.No crown it wears, no royal crest,
Yet feeds the soul and gives us rest.
In every bite, a tale is spun—
Of earth, of toil, of morning sun.Pearl millet, food both wise and old,
A treasure not of gems, but gold.
So let it shine on every plate,
A gift of health, a choice of fate.