Millets are one of the oldest, nutritious crops known to humans. They are drought-resistant resistant crops which can be grown in dryland and cultivated in Asia 10 thousand years ago.
They are unique to their short growing season.The millet foods are miracle grains so they are called siridhanya!
Types of siridhanya
Grains are classified as postive, neutral, and negative and the millet range constitute as positive and neutral grains.
What’s the use of knowing this?
Millets with high dietary content takes longer time to chew and thus our eating time increases. Since the brain register that it is only full after 20 minutes, then increase eating time gives a body a chance to know that the stomach is full and reduces our chance of overeating.
Diabetic ? This tip is for you!
1. Among the positive millet grains, which have dietary fibre 8% to 12.5% are foxtail(navane), banyard (oodale), araka (kodo), little (samai) and brown top (Korale).
2. Neutral grains have lesser dietary fibre and other nutrients are pearl (sajje), finger (ragi), proso (baragu) and great millet (white Jowar).
Giving a little introduction on millets, let’s dive straight into the topic now!
Now we are going to discuss about the health benefits of Samai (in Tamil), Small millets (in English), Kutki (in hindi), samalu (in telugu)and chamma (in Malayalam).
Although they are called small millets, they are not little in nutrition.
Little millets are smaller than other millets like foxtail millet.
Per 100 g
Carbohydrates -67 g
Protein -7.7 g
Fats. -4.7 g
Energy. -341 kcal
Calcium. -17 mg
Iron. -9.3 mg
- Little millets are fibrous millets next to banyard millets. According to a research, some varieties of kodo millets and little millet have been reported to have 37 -38% of dietary fiber, which is the highest among cereals.
- Little millets are high in fats which comprises of healthy polyunsaturated fatty acids.
- The flavunoids present in little millets play important role in self defence and immune system.
- Although it is high in protein, it has poor amino acid composition.
1. Helps to fight against diabetes
Little millets is a low glycemic index food, which is a good source of slow digesting carbohydrates. It takes longer time for glucose to enter the blood and maintains the blood sugar level.
Western countries are facing a major issue of blindness due to retinopathy and cataract worldwide. In diabetes induced cataract, there occurs an accumulation of sorbitol. This accumulation is mediated by the key enzyme aldose reductase. This reduces the risk of developing cataract.
3. Cancer fighting millets
As a staple grain of India, millet is a versatile, gluten free, whole grain of india that is similar to quinoa. Small millet is a nutritional powerhouse of good source of protein, fiber ,B vitamins, iron, zinc and magnesium. Chemotherapy and radiation therapy can be exhausting and your body needs power to go through each treatment.
4. Detoxifies the body
Aids in respiratory conditions like asthma and bronchitis.
5. Improves heart health
Since it is rich in magnesium,it maintains a steady blood pressure and heartrate. Magnesium is a mineral, that is essential for hundreds of biochemical reactions in our body. It also fights depression.
How to add samai in our food?
1. Samai kheer
2 cups of milk
1/4 cup of sugar
1/3 cup of samai
2 tbsp of elaichi powder
Cherries for garnish
1. Boil the milk on low flame
2. Add sama and heat continuously
3. Add elaichi powder
4. When it starts to get thick ,add sugar and stroke continuously.
5. Switch off the flame.
6. Kheer is ready.
7. Transfer it in a bowl and garnish the delicious cheer with dry grapes and cherries.
1 cup of rice
1/4 cup of little millets
1/4 cup of moong dal
Salt to taste
1/2 cup of chopped onion
1/4 cup of grated carrots
2 green chilli
1 small piece of ginger
1/4 cup of chopped capsicum
1 spring coriander leaves finely chopped
1/2 tbsp of mustard seeds
5-6 curry leaves
Steps to do:
1. Wash and soak rice,little millets and moong dal overnight.
2. Grind them with green chilli and Ginger. Prepare a smooth batter.
3. Add salt and all the chopped vegetables like onion, capsicum, carrot and coriander.
4. Now,heat 1 tablespoon of oil in a small pan. Put mustard seeds in the pan and let them crackle.Now, add curry leaves.Stir and pour in batter.
5. Grease appe pan.Pour batter in each cavity and cover with the lid.
6. Cook them in both sides till it becomes golden brown and crisp.
7. Paniyaram is ready! Serve this fluffy, delicious paniyaram with coconut chutney or mint chutney.