Barnyard millet is a tiny, white, round grain that tastes almost like broken rice when cooked. It is usually eaten during fasts and holds significant nutritive properties. Also, it is an important grain, which possesses good cooking and sensory qualities.
Below are The Health Benefits of Barnyard Millet:-
Low in calories: It is a good source of highly digestible protein, also least caloric dense compared to other cereals. Almost, one serving of barnyard millets (25g, raw) contains about 75-83 calories and offers 1.5- 2g of protein.
Low in the glycemic index: The carbohydrate content is quite low, which makes it favourable for patients with cardiovascular disease and type 2 diabetes.
Dietary fibre: It contains a good amount of both soluble and insoluble fibre. It offers as high as 12.6%, which includes soluble (4.2%) and insoluble (8.4%) fractions. Thus, it helps in preventing constipation, excess gas, bloating and cramping.
Gluten-free: Like all millets, barnyard millet is also gluten-free that makes it favourable for gluten intolerant people.
What makes it better than cereals?
It offers more micronutrients (iron and zinc) than other major cereals.
- The protein content (11.2–12.7%) in barnyard millet is reasonably higher than other millets, including some essential amino acids.
- The crude fibre content of barnyard millet is higher than any other cereal, ranging between 8.1 and 16.3%. Thus, ensures the slower release of sugars in the blood, and aids in maintaining blood sugar level.
- The iron content in barnyard millet grain is about 15.6–18.6 mg/100 (Vanniarajan et al., 2018).
Barnyard Millet in diet:
- It can be used to make porridge or Kheer, weaning food for six to eight-month-old babies.
- It can be made into chilla, dosa and idlis as well.
- The flour can be mixed with other flours for making chapatis.
- Whole barnyard millets are commonly used to prepare upma, khichdi and pulao.
A study was undertaken to assess nutrient composition, glycemic index and health benefits of barnyard millet in type II diabetics. The chemical analysis showed that millet had 10.5% protein, 3.6% fat, 68 % carbohydrate and 398 kcal/100 g energy. The total dietary fibre content was high (12.6%) including soluble (4.2%) and insoluble (8.4%) fractions.
To conclude, make Barnyard millet part of your diet, and it's a great alternative to your regular rice and will help you lose weight better as it is lower in calories when eaten in the same quantity.
REFERENCES
- Ugare, R., Chimmad, B., Naik, R., Bharati, P., & Itagi, S. (2014). Glycemic index and significance of barnyard millet (Echinochloa frumentacae) in type II diabetics. Journal of food science and technology, 51(2), 392–395. https://doi.org/10.1007/s13197-011-0516-8
- Vellaichamy Gandhimeyyan Renganathan, et. al.(2020). Barnyard Millet for Food and Nutritional Security: Current Status and Future Research Direction. Frontier in Genetics. https://doi.org/10.3389/fgene.2020.00500