Little millet, also known as samai or kutki, is an Indian millet grown throughout the country. Little millet is known to be nutritionally superior to other grains and cereals like wheat and rice. Sadly, not many are aware of the health benefits little millets offer.
Little millets are packed with protein, fibre, calcium, along with minerals and vitamins. Moreover, little millets are recommended for diabetes, weight management, PCOS, blood pressure, and cholesterol as they prevent fluctuations in glucose levels.
Clearly, little millets are a superfood! Here is how little millets improve health and how you can add little millets to your diet.
Did you know? Little millets are mostly consumed as rice. Little millets can be used to replace rice in almost all recipes!
Nutrition Profile of Little Millets
As mentioned above, little millets are nutritional powerhouses. Here are more details on little millets nutrition profile. Little millets are an excellent source of fibre, protein, complex carbohydrates, and iron. A 100-gram serving of little millets has-
Additionally, little millets are a good source of magnesium, zinc, phosphorus, and essential vitamins like thiamin and niacin.
Due to their impressive nutritional profile, little millets help meet nutrient requirements and combat digestive and other health issues. Here are some health benefits of little millets you must know.
What makes Millets a Must-Have?
The following section explains in detail how adding millets to your diet benefits overall health.
1. Stabilized sugar levels
Little millet has a commendable protein content. Foods that are rich in protein help manage blood sugar spikes. Protein as a nutrient is absorbed slowly into the bloodstream because of the glycaemic index. In addition to this, little millets are fibre rich. Together, protein and fibre pace the digestion. Little millets do not cure diabetes, but help control it. Adding little millets to your diet keeps sugar levels stabilized. This is why millets are often recommended for those with diabetes.
2. Weight management
If you are looking to lose or manage weight without compromising on nutrients and taste, little millets are the answer! High in fibre and low in fat, little millets are low in calories. Little millets keep you full for hours. A notable rice replacement, the low glycaemic index of little millets keeps cravings at bay and prevents from indulging in junk food.
3. Gut-friendly goodness
Little millets are an excellent source of fibre. With over 30% of the daily fibre requirement, little millets reduce bloating, cramps, indigestion, constipation, and other digestive issues.
A healthy gut is key to a healthy body and mind, and little millet works wonders! They help regulate bowel movement and reduce the risk of colon cancer.
4. Heart healthy
Balanced cholesterol and a healthy heart are co-related. One of the most natural and safest ways of bringing down cholesterol levels sustainably is little millets. Little millets have vitamin B like niacin. Niacin works towards reducing bad cholesterol and boosting good cholesterol. Experts suggest that one cup of little millets in your diet everyday can show positive impacts on overall health.
5. Gluten Free Goodness
Gluten is a type of protein found in wheat, barley, and rye. Fairly difficult to breakdown, those with gluten intolerance and celiac disease face issues like bloating, brain fog, swelling, and gas.
Little millets, in addition to other millets, are gluten-free by nature. They are an excellent source of energy as an alternative to grains.
6. Boosts Immunity
The impressive antioxidant content of little millets makes it the best food for building immunity. Antioxidants are beneficial for overall health and wellness. They fight toxins that hamper internal health. Little millets also have iron, zinc, and phosphorous that supports digestive health.
7. Fights Anemia
Low iron consumption and absorption causes anemia. This iron deficiency causes shortness of breath, tiredness, slow metabolism, and other health issues.
Little millets are an exceptional source of iron. Little millets have a higher iron content than oats, barley, rice, and quinoa. Little millets must be incorporated into your diet as they promote increased blood production.
Incorporating Millets made easier with Prolicious
Consistently eating clean and healthy is the smarter, sustainable approach, as opposed to yo-yo dieting which eventually results in continuous cycles of starving and binge eating.
Sustainability is key and the following are doable, feasible ways of adding millets to your routine without much disruption.
1. Prolicious Millet Vermicelli
Versatility is at the core of Prolicious’ Millet Vermicelli. Sweet or savoury, anything your heart desires, can be prepared using this millet-based vermicelli. With a natural yet muted flavour, from sevaiyaan upma to kheer, and everything in between can be made protein-rich, nutrient-dense, and guilt-free.
PS- here’s an editor-recommend recipe you need to try.
Roast and boil one cup of Prolicious Millet Vermicelli. Drain the vermicelli and set it aside. Saute vegetables like carrots, peas, corn in some oil. Cook finely chopped onions until they turn translucent. Season them with garlic, ginger, and chillies. Add in the boiled vermicelli. Mix well and serve hot!
2. Prolicious Dosa Premix
Gone are the days of waiting overnight for dosa batter to ferment. With Prolicious Dosa Premix, flipping dosas is as easy as ABC. In addition to a combination of convenience, nutrition, and flavour, Prolicious Dosa Premix offers the liberty of customization. Additionally, this looks after all cravings for south Indian delicacies like idlis, appams, uttapams, and more.
3. Prolicious Gluten-Free Flour
Going gluten-free? Celiac allergies got you craving rotis? We’ve got a fix!
Prolicious Gluten-Free flour is made using good-for-you, protein-rich ingredients like jowar flour, peanut flour, little millet flour, soy flour, gram flour, psyllium husk. This blend of ingredients offers twice as much protein as regular whole wheat flour rotis.
Little millets have massive health benefits in helping maintain good health. Little wonder then that we at Prolicious, are huge fans of this wonder grain. Watch this space for more, we have a few huge surprises in store for you, featuring little millets!