Embracing Little Millet: Unveiling the Nutritional Marvel of this Tiny Grain
by Namita Satheesh on Sep 04, 2023
Little millet has been a staple food in various regions across Asia, particularly in India, where it is known by various local names. As people embrace healthier and more diverse food choices, little millet has captured the attention of nutrition enthusiasts, foodies, and health-conscious individuals alike. In this introductory guide, we'll delve into the nutritional profile of little millet, explore its potential health benefits, and discover the exciting ways you can incorporate it into your daily meals.
Health Benefits OF Little Millet:
Rich in Nutrients: Little millet is packed with essential nutrients like vitamins (B-complex vitamins, vitamin E), minerals (iron, calcium, magnesium, phosphorus), and antioxidants, which contribute to overall health and well-being.
High in Fiber: It is a good source of dietary fiber, which aids digestion, prevents constipation, and promotes a healthy digestive system.
Gluten-Free: Little millet is naturally gluten-free, making it an excellent alternative for individuals with gluten intolerance or celiac disease.
Low Glycemic Index: It has a low glycemic index, which means it releases sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels and aiding in diabetes management.
Weight Management: The high fiber content helps promote satiety, keeping you full for more extended periods, and can be beneficial for weight management and controlling hunger cravings.
Protein-Rich: Little millet is a good source of plant-based protein, which is essential for muscle growth, repair, and overall development.
Essential Minerals: They contain iron, calcium, magnesium, and phosphorus, which play a crucial role in maintaining bone health, regulating blood pressure, and supporting various bodily functions.
B Vitamins: Little millet is rich in B-complex vitamins like niacin, thiamin, and riboflavin, which are important for energy production, brain function, and overall cellular health.
Antioxidants: It contains antioxidants like phenolic compounds and flavonoids, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
approximate nutritional value of little millet per 100 grams (raw):
Calories: ~378 kcal
Carbohydrates: ~65 grams
Protein: ~9 grams
Fat: ~4 grams
Fiber: ~8 grams
Calcium: ~17 mg
Iron: ~9 mg
Magnesium: ~100 mg
Phosphorus: ~290 mg
Potassium: ~195 mg
Vitamin B6 (Pyridoxine): ~0.3 mg
Folate: ~40 mcg
Little millet is a nutrient-dense grain that provides a good source of energy, protein, dietary fiber, and essential minerals like iron, magnesium, and phosphorus. It is also relatively low in fat, making it a healthy choice for those looking to maintain a balanced diet.
Ways to Use:
Cooking: Little millet can be cooked and used as a substitute for rice or other grains in various dishes like pilafs, risottos, and salads.
Porridge: It can be used to make a nutritious porridge by boiling it with milk or plant-based milk alternatives, and adding sweeteners or fruits according to taste.
Baking: Little millet flour can be used in baking recipes like bread, cookies, and muffins, adding a unique flavor and nutritional boost.
Upma or Poha: It can be used to prepare savory dishes like upma or poha, which are roasted and then cooked with vegetables, spices, and seasonings.
Idli or Dosa: Little millet can be ground into a fine batter and used to make idlis or dosas, a popular South Indian breakfast option.
Sprouting: Little millet can be sprouted and used in salads, stir-fries, or as a topping for soups and stews, providing a crunchy texture and added nutrition.
Remember, before consuming little millet or any new food, it's always advisable to consult a healthcare professional, especially if you have any specific dietary requirements or health concerns.