Panicum Sumatrense also known as Chama in Malyalam, Saame in Kannada, Samai in Tamil, Kutki in Hindi/Urdu/Punjabi, Sama in Bengali/Telagu, Vari in Marathi,
Small-grained cereal crop known as little millet, or Shavan, is widely grown and consumed throughout India and other Asian nations. It is a nutrient-rich food with a number of health advantages. The advantages of little millet are as follows:
Rich in nutrients: Little millet is a good source of vitamins B and E, calcium, iron, fiber, protein, and iron. Additionally, because it is gluten-free, it is a good choice for those who have celiac disease or gluten intolerance.
Weight loss assistance: Little millet is a low-calorie food that can help with weight loss. Additionally, it is high in fiber, which can help you feel fuller for longer periods of time and lessen your propensity to overeat.
Enhances digestion: Little millet's high fiber content can help your digestive system. Additionally, it can aid in avoiding bloating, constipation, and other digestive issues.
Reduces the risk of chronic diseases: Little millet is full of antioxidants that can lower the risk of diabetes, cancer, and heart disease as well as other chronic illnesses. Additionally, it has phytochemicals, which are anti-inflammatory, in it.
Healthy for bones: Little millet is a good source of calcium, which is necessary for keeping teeth and bones strong. Magnesium, which is also present, aids the body's absorption and utilization of calcium.
Helps controlling Blood Sugar levels: Little millet has a low glycemic index, which indicates that it may be able to assist in controlling blood sugar levels. It is therefore a good choice for those who have diabetes.
In conclusion, little millet is a filling and adaptable food that has a number of health advantages. It can be used in many different dishes, including khichdi, upma, and porridge. Including a small amount of millet in your diet can help you feel better overall.
Nutritional breakdown of little millet
Little millet, also referred to as Shavan, is a food that is nutrient-dense and abundant in a number of important nutrients. The nutritional profile of 100 grams of raw little millet is as follows:
Calories: 378 kcal
Carbohydrates: 71.5 g
Protein: 11 g
Fat: 4.2 g
Fiber: 7.6 g
Calcium: 17 mg
Iron: 9.3 mg
Magnesium: 75 mg
Phosphorus: 290 mg
Potassium: 215 mg
Sodium: 5 mg
Zinc: 1.8 mg
Vitamin B1 (Thiamin): 0.5 mg
Vitamin B2 (Riboflavin): 0.1 mg
Vitamin B3 (Niacin): 3.8 mg
Vitamin B6: 0.2 mg
Vitamin E: 0.2 mg
It is crucial to remember that the nutritional content can change based on things like growing conditions, processing, and cooking techniques. However, little millet is a nutritious addition to a balanced diet as it is a great source of protein, fiber, iron, and magnesium.
Best ways to consume Little Millet
Little millet, also referred to as Shavan, is a versatile ingredient that can be used in many different recipes. The following are a few of the best ways to eat little millet:
Porridge: A delicious and healthy breakfast option, small millet can be cooked into a creamy porridge. Simply cook the millet in water or milk until it is smooth and creamy, then top with your favorite fruits, nuts, or seeds.
Upma: A savory breakfast dish known as upma can be made with little millet. To make a flavorful and filling meal, the millet is cooked along with vegetables and spices in this recipe. Upma is a delicious option for a light lunch or dinner.
Khichdi: Rice and lentils are cooked together to make the popular Indian dish khichdi. To make a version of this dish that is healthier and more nutrient-dense, use a little millet instead of rice. Khichdi can be eaten with yogurt or chutney or on its own.
Salads: Little millet can be added to salads to give them more texture and nutritional value. To make a tasty and nourishing salad, simply cook the millet and combine it with your preferred vegetables, herbs, and dressings.
Baked goods: Various baked goods, including bread, muffins, and pancakes, can be made with little millet flour. Little millet flour can also be substituted for wheat flour in recipes that call for gluten-free ingredients.
Little millet is a versatile ingredient that can be used in a variety of dishes, to sum up. It can be added to salads and baked goods as well as cooked into dishes like porridge, upma, and khichdi. You can benefit from little millet's many health advantages while also enjoying scrumptious and nourishing meals by including it in your diet.
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