Nutrition & Health Benefits of Barnyard Millet

As we strive towards healthier lifestyles, traditional millets are making a comeback and gaining popularity for their numerous health benefits. Among the many kinds of millets, barnyard millet stands out as a versatile and nutritious grain that is easy to find and cook. It’s packed with iron, protein, and fiber and can be used to make a variety of delicious dishes. Read on to learn more about this nutritious supergrain.

This article aims to help you discover the wonders of barnyard millet - an ancient crop indigenous to Uttarakhand, India. As the fourth most produced minor millet globally, with the largest producer being India - there's no denying the power of this superfood. Known as Jhangora in Hindi, Odalu in Telugu, Kuthiravali in Tamil, and Kavadapullu in Malayalam respectively, barnyard millet has gained recognition by the Food and Agriculture Organisation (FAO) as a healthy source of thiamin, copper, and magnesium, while also being rich in pantothenic acid, phosphorus, and zinc. This article explores the ins and outs of barnyard millet benefits as well as the ways you can introduce this superfood into your diet.

Per 100g of Barnyard Millet Nutrition

Ever wondered what is barnyard millet’s nutritional profile and how it compares to other grains?

Listed below is the barnyard millet nutritional profile for every 100g serving:

Health Benefits of Barnyard Millet

Here are some primary barnyard millet benefits:

1. Good for weight loss:

Incorporating low carb nutritious foods into your diet is a smart way to start losing weight. With a modest caloric content of just 398 kcal per 25g serving, barnyard millet effortlessly fits into this category, earning its status as a weight management ally. Additionally, the fiber in millet helps curb hunger pangs, keeping you satiated for longer.

2. Great for blood sugar control:

One of the main barnyard millet benefits is that it boasts a glycemic index of only 50 for dehulled grains and 41.7 for heat-treated grains. These low values mean you can enjoy them without worrying about sugar spikes in your blood.

3. It is rich in calcium:

With a high calcium content of 22mg per 100g, it's the perfect addition to support bone health, dental health, and overall well-being. In combination with vitamin D and phosphorus, calcium in barnyard millet can help promote healthy teeth by enhancing tooth density.

4. Promotes digestion:

With an impressive 13.6g of dietary fiber per 100g serving, barnyard millet is great for promoting gut health. This grain is rich in both soluble and insoluble fibers, which synergistically optimise bowel movements, reducing the likelihood of digestive discomforts such as constipation and bloating.

5. Heart-healthy food:

Consumption of barnyard millets reduces the risks of hyperlipidemia and hypertension, and may even help in preventing cardiovascular problems. The soluble fibers in this millet trap the bad cholesterol in your digestive tract and prevent it from being absorbed into your bloodstream.

There's no doubt that barnyard millet health benefits are ample, and there's no reason not to start incorporating it into your daily diet. However, everyone’s dietary needs are different. Thus, always make sure to consult with your healthcare provider first and consume it in controlled proportions as advised.

How to Cook and Eat Barnyard Millet

You can reap the major barnyard millet benefits in different ways! Typically, you only need 30 minutes to cook this millet and achieve a soft and delicate texture. Here are some methods you can use to cook and eat barnyard millet:

• You can grind it into flour and use it to make porridge.
• You can also use its flour to make chapati dough, idli, or dosa batter
• You can use it to make Khichdi with steamed vegetables.

When preparing barnyard millet, wash it thoroughly to remove any impurities and debris. Soaking it before cooking is optional, but may greatly improve its digestibility.

Delicious Barnyard Millet Recipes

Listed below are a few recipes that will help you reap the numerous barnyard millets health benefits:

1. Barnyard millet upma:

High in fiber and low in calories, this savoury dish is full of vegetables and spices, offering a nutritionally balanced and flavour-packed start to your day. Prepare it by sautéing urad dal with spices and vegetables, and then frying it with millets and masalas. Pressure cook it in water till ready, garnish, and serve warm.

2. Barnyard millet cutlets:

These cutlets have a good amount of fiber and vitamins and make for a tasty side dish for lunch. Saute onions, veggies, mashed potatoes, and soaked barnyard millets. Add masalas and cook for about 10 minutes, then shape them into cutlets, coat with bread crumbs and fry them till they brown. Serve these cutlets with ketchup.

3. Barnyard millet khichdi:

This wholesome dish is full of nutrition and flavour and is sure to be your comfort food at the end of a long day. Fry onions, green chillies, ginger-garlic paste, and carrots in oil. Add coriander, mint leaves and then water and boil. Add your masalas, millets and dal and pressure cook for 3 whistles. Garnish and serve hot with pickle.

You may also try other millet recipes like Multigrain vegetable idli with coconut chutney, millet aloo pockets and Multigrain millet porridge that are just as delicious and nutritious!

Conclusion

Taking into account the numerous barnyard millet health benefits, it’s safe to say that this amazing grain should have a place in your pantry. Not only is the barnyard millet nutritional profile incredibly rich, but it’s also easy to cook and incredibly versatile when it comes to meal preparation. Trying out this ancient grain can be both delicious and beneficial – what’s not to like? So why wait any longer? Discover an entirely new culinary experience and bring wholesome nutrition into your day today by incorporating barnyard millet into your usual repertoire of recipes!