Indian culture is rich in religious practices such as festivals, rituals, and fasting. Fasting, considered an offering to God, is integral across the nation, with specific foods allowed during these days. An exception to the usual cereal restriction is barnyard millet. This small, highly nutritious millet has not yet gained the fame of others like sorghum, ragi, and pearl millet. Explore this exceptionally nutrient-rich millet and discover how barnyard millet benefits can wonderfully fulfill your nutrition requirements!
What is Barnyard Millet?
Barnyard Millet, also familiar with the names like Jhangora, Udalu, Oodalu, Shyama, etc. in India, features a dense nutrient profile. According to Ayurveda, this millet is sweet in taste and easy to digest, which highly contributes to increasing Vata but balances Pitta and Kapha. This tiny millet, when cooked, turns like rice and is often consumed with curry. That’s why it is an ideal grain that can substitute for actual rice. Hence, it is also called by other names such as Barnyard Millet rice or millet rice or barnyard rice.
Like all other millets, barnyard millet is highly resistant to drought, heat, and other adverse conditions. Thus, these climate-smart crops are a boon for farmers. They are supplementary crops for the farmers or can be good alternatives during the shortfall of monsoon in rice or other major crop cultivating regions.
Barnyard Millet Nutritional Profile (per 100g)
Barnyard millet, though grown in adverse conditions, is packed with proteins, carbohydrates, and fibers, providing significant barnyard millet benefits. It contains a notable amount of micronutrients like Zinc and Iron.
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 341 Kcal |
| Carbohydrates | 65.5g |
| Protein | 6.2g |
| Fibre | 10g |
| Iron | 2.9g |
| Calcium | 0.02g |
This clearly states one can fulfil a daily dose of nutrition with regular consumption of barnyard millet.
Benefits of Barnyard Millet:
Barnyard millet (Echinochloa frumantacea) is a hard cellulosic husky millet that requires dehusking before consumption. Here are some key barnyard millet benefits for health:
1. Ideal Food for Diabetic People
Diabetic people have to control their intake of regular grains like rice, wheat. As they are high in glycaemic index, which can badly affect blood sugar levels, they have to figure out substitute food for them. Millet nutrition can fulfil this search and barnyard millet hits the top position. It is high in dietary fibre and protein and thus can easily replace wheat and other grains. With a low glycaemic index of 41.7, it will not increase blood sugar levels quickly. It also contributes to improving the lipid profile of diabetic people. Furthermore, the carbs of barnyard millet are high in the retrogradation of amylase, which can help in the formation of a higher amount of resistant starch.
2. Strengthens the Body’s Immune System
Minerals like zinc and iron play an important role in building and sustaining the body’s immune system. Barnyard millet, enriched with these vitals, can help in keeping our body strong and away from infections. Polyphenols phytochemicals can work as antioxidants and detoxifying agents. Also, this millet works wonderfully on anaemia treatment with loaded iron, calcium, and protein.
3. Lowers Cholesterol Levels
Barnyard millet consumption can help in controlling cholesterol levels. This millet is low in carbs and fat, so people consuming barnyard millet daily can expect a healthy heart. A study shows an 8% decline in the body’s cholesterol levels after regular consumption of barnyard millet.
4. Improved Gut Health
Barnyard millet is rich in fibre and is a good source of iron. This stands out this millet from other cereals as well as millet. It contains highly digestible protein and is lower on the caloric scale. Eating Barnyard grain can make you feel light as well as energetic for a longer time. Both soluble and insoluble fibre contents of barnyard millet can improve gut health by promoting the growth of bacteria in the gut like rhamnosus GG, Actinobacteria, and Bifido.
5. Helps in Weight Management
Barnyard millet is a gluten-free grain and thus can be an ideal option for gluten-intolerant people. Like other millets, barnyard millet nutrition benefits also cover weight loss. The tryptophan of barnyard millet acts as an appetite suppressant and can suppress mid-time cravings. Also, a feeling of fullness for a longer time can keep away from munching junk and can result in weight loss.
Special Recipe with Barnyard Millet
Enjoy delicious dishes and reap the barnyard millet benefits with this recipe:
Dish Name: Farali Dosa
Ingredients:
-
½ cup Barnyard millet
-
½ cup of amaranth seed flour
-
½ cup buttermilk (preferably sour)
-
Salt to taste
-
1 tablespoon ginger-chilli paste
-
Oil
Preparation Method:
-
Wash and soak barnyard millet in enough water for at least 2 hours.
-
Drain the water and grind it. Use 2 tablespoons of water.
-
Transfer the above mixture to a mixing bowl and add the rest of the ingredients except oil. Keep it covered and set aside for fermentation overnight.
-
Heat a non-stick griddle and pour dosa of your favourable size.
-
Sprinkle oil along with sides and cook dosa from both sides, turning golden brown.
-
Serve hot-piping dosas with peanut or coconut chutney.
Millet consumption has soured too high in its lifetime. Thanks to various health-promoting aspects! Barnyard millet holds a special place in Indian food culture as it is the only millet that is allowed for consumption during religious fasting. But still, this husked millet is in its unexplored state. We are on the mission of promoting millet and giving them their deserved status. Our product catalogue is full of organically grown and sorted millets along with their products. Explore our catalogue and drop authentically prepared barnyard millet flour or barnyard millet ladoo and start gaining barnyard millet benefits right now!
