Because
the barnyard millet tastes almost similar to broken rice when cooked, it is
called the “sanwa rice”. It does not cook into separate grains
like long grained rice. The millet is tiny, white, round grain, bigger in size
than semolina (rawa) and smaller than sago (sabudana).
In
India, cereal grains are not consumed during fasts which make, barnyard millets
a popular ingredient during the fasting days.
The
barnyard millet is a wholesome grain over and above common cereal grains like
rice, wheat, semolina (rawa) and by no means should be restricted to just the
fasting days. It holds benefits rendered by millet grains, is easily available
across India, is highly economical and makes a tasteful food for all age
groups. Varied food preparations can be made in a jiffy with the tiny wonder
grain. Barnyard millet is nature’s gift to the modern diet and sedentary
activities that can lead to lifestyle disorders.
Barnyard millet is a good source of highly
digestible protein and at the same time is least caloric dense compared to all
other cereals. It is a grain which makes one feel light and energetic after
consumption. A serving of barnyard millets (25g, raw) gives 75 calories and
1.5g of protein.
2. Rich in Fiber
It is an excellent source of dietary fiber with
a good amount of both soluble and insoluble fractions. The grain encompasses
the highest amount of fiber in comparison to other grains and millets with a
serve providing 2.4 grams of fiber. According to a study published in the Journal
of Food Science and Technology, the dietary fiber content of barnyard
millet was high (12.6%) including soluble (4.2%) and insoluble (8.4%)
fractions. The high fiber content helps in preventing constipation, excess gas,
bloating and cramping.
3. Low Glycemic Index
The carbohydrate content of barnyard millet
is low and slowly digestible, making the barnyard millet a low glycemic
index food.
The carbohydrates in millet show a high
degree of retrogradation of amylase, which facilitate the formation of higher
amounts of resistant starch. Hence, it can be potentially recommended for
patients with cardiovascular disease and diabetes
mellitus. In today’s scenario, this millet becomes
one of the ideal foods for diabetics.
A study published in the Journal of
Food Science and Technology showed that supplementation of barnyard
millets among diabetics for a period of one week can reduce blood sugar levels.
The barnyard millet improved carbohydrate tolerance among the participants
(both diabetic and non-diabetic) by significantly reducing fasting plasma
glucose levels.
4. Gluten-Free Food
Like all millets, the barnyard millet
is gluten-free. It is an appropriate food for patients who are
intolerant to gluten (those with celiac disease) or looking to follow a gluten
free lifestyle which eliminates wheat, barley, rye-based foods. The millet being easily available,
quick to cook and good to taste proves to be an ideal wholesome alternative to
rice, wheat and other less easily available millets.
5. Good Source of Iron
According to research on nutrient content on millets, some varieties of barnyard millet have shown to contain high amounts of iron (18.6 mg in 100g of raw millet) which was the richest amongst all millets and cereal grains. Barnyard millet could be a good source of iron for vegetarians.
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