Elakeya Udhaya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

5 Quick Benefits On Samai (Small Millets)!

2 min read

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.

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Nutritional value

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.

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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.

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2. Cataractogenesis Inhibition

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.

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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.

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4. Detoxifies The Body

Aids in respiratory conditions like asthma and bronchitis.

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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.

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How Too Add Samai In Our Food?

1. Samai Kheer

Ingredients needed:

  • 2 cups of milk
  • 1/4 cup of sugar
  • 1/3 cup of samai
  • 2 tbsp of elaichi powder
  • Dry fruits
  • Cherries for garnish

Steps:

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.

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2. Samai Paniyaram

Ingredients needed:

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 the 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.

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Reference links:

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Elakeya Udhaya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

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