In recent years, millets have been gaining popularity as a healthier alternative to traditional staples such as wheat and rice. Not only are they rich in nutrients, but they are also gluten-free, making them an ideal choice for those with gluten sensitivity. One such millet that is gaining traction in the Indian market is Little Millet a small-grained cereal that is packed with essential nutrients such as protein, fiber, and minerals like calcium, iron, and phosphorus. This makes it a perfect substitute for wheat and rice, which are lower in essential nutrients.
Millet Nutrition Profile: The Nutrients Present in Little Millet
Let’s have a look at the nutrition profile per 100g of Little Millet as provided by Biodiversity for Food and Nutrition (Source):
Different Names of Little Millet in Different Indian Languages
In India, Millet little is known by various names in different languages. In Tamil Nadu, it is called Samai, while in Hindi, it is known as Kutki. In Telugu, it is called Sama, and in Kannada, it is known as Same. Little Millet is also commonly referred to as “Saamak” in North India.
Here are Some of the Health Benefits of Little Millet:
RICH IN NUTRIENTS
This millet is a nutrient powerhouse, packed with essential vitamins and minerals that are crucial for maintaining good health. It is a great source of protein, with about 7-8 grams of protein per 100 grams of Little Millet. This makes it an excellent choice for vegetarians and vegans who may struggle to get enough protein in their diets. In addition to protein, Little Millet is also rich in dietary fiber. This fiber content helps to promote digestive health, regulate blood sugar levels, and reduce the risk of heart disease. Little Millet is also a good source of calcium. It is also a good source of iron, with about 1-3 mg of iron per 100 grams of millet
HELPS IN WEIGHT LOSS
Little Millet is an excellent choice for those looking to lose weight. It is low in calories, with about 100-110 calories per 100 grams of millet. This makes it an ideal food for weight loss, as it provides a satisfying, nutrient-dense meal without contributing to excess calorie intake. In addition to being low in calories, Little Millet is also high in dietary fiber, which helps to keep you feeling full for longer. This fiber content helps to reduce appetite, promote satiety, and reduce the total number of calories consumed throughout the day. The high fiber content in Little Millet also helps to regulate blood sugar levels, which is an important factor in weight management. When blood sugar levels are high, the body releases insulin to help bring the levels back down. This insulin release can trigger hunger and lead to overeating.
Little Millet is a great choice for people with gluten intolerance or celiac disease. Gluten is a protein found in wheat, barley, and rye that can cause digestive problems and other health issues in people with gluten intolerance or celiac disease. Little Millet is naturally gluten-free, making it a safe and healthy alternative to wheat and other gluten-containing grains. This also makes Little Millet a great option for people who are looking to reduce their gluten intake for other health reasons.
HELPS REGULATE BLOOD SUGAR LEVELS
Little Millet is a low-glycemic-index food, which means that it helps to regulate blood sugar levels. Foods with a low GI, on the other hand, help to keep blood sugar levels stable, reducing the risk of cravings, hunger, and overeating. Little Millet has a low GI of about 50, making it an excellent choice for people with diabetes or anyone looking to regulate their blood sugar levels. The high fiber content in Little Millet also helps to slow down the absorption of glucose into the bloodstream, further reducing the risk of blood sugar spikes.
GOOD FOR HEART HEALTH:
It is good for heart health, as it is low in saturated fats and high in dietary fiber. A diet that is high in saturated fats can lead to high cholesterol levels, which can increase the risk of heart disease. Little Millet, on the other hand, is low in saturated fats and high in dietary fiber, which helps to lower cholesterol levels and reduce the risk of heart disease. In addition to its high fiber content, it is also rich in magnesium, which is essential for maintaining a healthy heart. Magnesium helps to regulate blood pressure and heart rate.
It is also known to boost immunity. It is rich in antioxidants, which help to neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage cells and tissues, leading to inflammation and disease. By neutralizing these free radicals, antioxidants help to protect the body against oxidative stress and reduce the risk of chronic diseases. It is also rich in vitamins and minerals that are essential for maintaining a healthy immune system. For example, it is a good source of zinc, which plays a vital role in immune function. Zinc helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
In conclusion, Little Millet is a highly nutritious and versatile grain that offers many health benefits. As a gluten-free, low-glycemic-index, and high-fiber food, it can help to regulate blood sugar levels, promote heart health, and boost immunity.