Digestive system issues can arise from consuming certain types of food or making sudden changes to one’s diet. Fortunately, eating foods that aid digestion at different points in the digestive process can help prevent problems. Some foods support the stomach’s digestion, while others assist the intestines in this complex process.
As soon as food enters your mouth, your body initiates a complex sequence of steps to break it down and extract essential nutrients like vitamins, minerals, calories, fats, carbohydrates, and proteins. The remaining waste is then thoroughly expelled from the system.
Maintaining digestive health is essential, and eating foods that aid digestion can prevent issues like cramps, bloating, constipation, and diarrhea. Learn about the nutritional benefits of barnyard millet and how it can support your digestive system with our guide. Make the switch from rice to this superfood for better gut health.
The year 2023 has been officially declared as the year of Millets. With the spotlight on healthy eating and good nutrition in the post-pandemic era, excessive rice consumption has been identified as one of the worst habits for your health. As a result, people are making the smart choice to switch to millet for good reason! It is a superfood that meets your carbohydrate requirements without compromising your health.
Discover the Digestive System and Other Health Benefits of Barnyard Millet
Barnyard millet is a commonly used cereal or coarse grain that boasts a high nutritional value, versatility, and widespread availability. It has the lowest carbohydrate content, is gluten-free, and boasts the highest energy value among all varieties of millets, rendering it a popular choice for health-conscious millennials. When cooked, barnyard millet has a taste that is similar to broken rice and is an excellent substitute for rice. To obtain the most nutrients from this wonder-grain, it is often recommended to prepare millets in the form of porridge.
Low in calories: Barnyard Millet is an excellent source of highly digestible protein that provides a light, energizing feeling after consumption. Each 25g serving of barnyard millet (raw) contains 75 calories, 1.5g of protein, and 68% carbohydrates. With less than 400 kcal/100 gms, Barnyard Millet is an ideal grain for those following a diet. It is a wholesome grain that can be included in daily meals for people of all ages.
Rich in dietary fiber: It provides an outstanding source of dietary fiber, with a remarkable 6.9gms per half a cup, featuring a balanced mixture of soluble and insoluble fractions. The high fiber content in a meal helps prevent constipation, excessive gas, bloating, and unnecessary cramps.
Low Glycemic Index: Millets are a promising food choice for patients with cardiovascular disease and diabetics. Studies have shown that the carbohydrates in millets facilitate the formation of resistant starch, which can be beneficial for these patient populations. Barnyard millet, in particular, has been shown to improve carbohydrate tolerance and reduce blood sugar levels.
Gluten-Free grain: As is the case with all millets, barnyard millet is an excellent choice for patients who are intolerant to gluten (such as those with celiac disease) or for those who opt for a gluten-free lifestyle that excludes wheat, barley, and other rye-based foods. This millet is readily available, easy to prepare, and has a great taste, making it an ideal substitute for rice, wheat, and other gluten-containing grains.
Good Source of Iron: Certain types of barnyard millet have been found to contain high levels of iron, making it an excellent source of this mineral for those following a vegetarian diet. Furthermore, consumption of barnyard millet could help to boost hemoglobin and serum ferritin levels in the blood.
How can you incorporate this super-grain into your daily diet?
To maximize the nutritional value of millets after cooking, it is recommended that they be soaked. This millet can be washed and soaked for approximately one hour to reduce the cooking time by a few minutes. The average cooking time is around 20 minutes.
When it comes to incorporating millet into your cooking, there are a few options to consider. One approach is to directly replace rice with millet in rice-based recipes. Keep in mind, however, that millet grains are rounder, smaller, and cook to a softer consistency than rice grains. Another option is to grind the whole grain of the sanwa millet or the barnyard millet into a fine flour and use it in traditional preparations like flatbreads, pancakes, and porridges.
Barnyard Millet Noodles
Noodles with barnyard millet flour combined with wheat flour can be found on our store. Follow the cooking instructions as given in the cook book and add some vegetables and minimal spices to highlight the naturally nutty flavor of the millet. Similarly, barnyard millet can be used as a healthy substitute for various fun foods like sushi and pasta that are popular among younger generations.
Health and weight management must be the outcome of sustainable and wholesome food consumption. Refraining from certain classes of food and starving is not an effective strategy. Millet has proven to be an excellent food for weight management, nutrition, and energy levels, as well as being deliciously healthy. This is truly a win-win situation.