In recent years, millets have gained popularity as a healthier and more sustainable alternative to other grains like wheat and rice. One of the key benefits of millets is their ability to support weight loss efforts. In this blog post, we’ll explore how millets can help you shed pounds and achieve your weight loss goals.

1. High Fiber Content: Millets are high in both soluble and insoluble fiber, which makes them an excellent choice for weight loss. Soluble fiber forms a gel-like substance in the gut, which can help to slow down the digestion process and promote feelings of fullness. Insoluble fiber adds bulk to the stool, which helps to prevent constipation and keep the digestive system functioning properly.

2. Low Glycemic Index: Millets have a low glycemic index, which means that they are digested slowly and do not cause a rapid spike in blood sugar levels. This can help to prevent insulin resistance and keep blood sugar levels stable throughout the day. Stable blood sugar levels are important for weight loss, as they can help to prevent cravings and overeating.

3. Rich in Protein: Millets are a good source of plant-based protein, which is important for weight loss. Protein helps to promote feelings of fullness and can help to reduce overall calorie intake. Millets are particularly high in the amino acid lysine, which is often lacking in other grains.

4. Low in Fat: Millets are naturally low in fat, particularly saturated fat. This makes them a good choice for those who are trying to maintain a healthy weight or reduce their cholesterol levels. A low-fat diet can also help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

5. Versatile and Delicious: Millets are a versatile grain that can be used in a variety of dishes, from breakfast porridges and smoothie bowls to savory salads and hearty grain bowls. They can also be used as a substitute for other grains in your favorite recipes. Millets are naturally gluten-free, making them an ideal choice for those with celiac disease or gluten sensitivity.

In conclusion, millets are a great addition to a weight loss diet due to their high fiber content, low glycemic index, rich protein content, low fat content, and versatility. Adding millets to your meals can help you shed pounds and achieve your weight loss goals while still enjoying delicious and nutritious food.

Jowar, Sorghum or Great Millet is a cereal crop, which is known for being a complete staple meal for farmers and those who can afford only economical meals. It was earlier favoured for industrial raw materials and animal feeds.  But soon its beneficial properties got the attention of the health experts, thus giving this humble millet its richly deserved place in the food map.  The stalks are used as fodder and building materials as well.

Setting it apart

Rating high in medical advantages, this grain is unquestionably a standout amongst all other grains.  It is hailed as one of the healthiest grains and also goes by its modern name ‘new quinoa’.  Sorghum has been a part of the human diet since ancient times and can be traced through several civilizations across the world.  This healthy millet lends itself to uses and preparation of various biofuels and alcoholic beverages.

Medicinal value

Sorghum has gained major prominence among the top 5 millets for its medicinal value. With a rich source of phosphorous and potassium, it helps lower cholesterol and normalises high blood pressure. More profoundly, it is staggeringly rich in fibre which can facilitate your digestion, aids in losing weight, regulates blood sugar levels and believed to curb the risk of strokes.

Nutritionist Tejashree Bobde of Minerva Essence reveals, “Jowar is regularly added in the meals of a pregnant woman to help them attain requirements of minerals and vitamins in their diet. Jowar helps control heart problems, arthritis and is also known to be good for people with diabetes.”

Sowing

This crop can be seeded and harvested throughout the year. In Southern India, it is grown during the Rabi season (October to November) and summer season, while in the in the north, it is developed during Kharif season. The best time for the crop to be sown is during the Kharif season, depending upon the onset of monsoon.

Irrigation

Sorghum is extremely drought tolerant, making it an excellent choice for dry areas. However, it gives the best results in areas receiving some rainfall. The crop cannot withstand water-logging at any stage of growth. If the crop is planted during the Kharif season, then it may require one to two irrigations, depending on the rains.  For summer crops, it is preferable to be irrigated more than five times due to high temperatures. In South India, it needs to be irrigated 4 or more times during the Rabi season. The crop adapts well to extreme weathers.

Harvesting

Harvesting is usually done after five months from the time of sowing. These crops usually mature in approximately three months, post which harvesting can be undertaken.

Generally, there are two methods of harvesting: the stalk-cut and slashing the ear heads. In case of the stalk-cut method, the plants are close to the ground level and tied into bundles, as for the ear heads, once it is cut, it is piled up on the threshing floor to be threshed after few days. Prior to storage, these grains should be sun dried, to reduce the moisture content.

Nutritional Facts

With a whopping amount of carbohydrates, protein and calcium content, it is highly nutritious for daily consumption. Dietitian Shibani Talpade says, “Jowar is a powerhouse of iron, calcium, and complex carbs. It is also crammed with minerals, essential vitamins, antioxidants and B vitamins. The presence of these essential nutrients helps keep the body healthy, thus keeping all the ailments at bay.”

Tejashree adds, “Sorghum grain has high levels of iron and zinc and is hence being targeted as a means to reduce micronutrient malnutrition globally. It is also packed with potassium and phosphorus with traces of sodium. It plays an important role in cell functioning and repair.”

Nutrition in 100 grams of Jowar

 Source: Wikipedia.org/

Jowar Delights

This alkaline and gluten- free grain can be ground into porridge, which is very healthy for children. It can also be made into rotis and cakes. The grain is used in making edible oil, dextrose (a sugar), starch and alcoholic beverages.

Jowar is among the healthiest choices you can make for your daily carbohydrate intake. The easiest way to incorporate it into your diet is through making a roti. Roti/chapatti/flatbread is the most basic form in which jowar is consumed in India. In Ethiopia, “Injera”, a flat and round traditional bread is made while in Sudan they make “Kisra”, a thin pan cake.

In South India, it is mixed into idli and dosa batter. Annam or soru, kanji, sankati are other common dishes made from jowar.

In Gujarat, it is mixed with other flours to make pooris, muthias and khakra.

In other parts of the world, Jowar is used in making alcohol.

Jowar actually originated in Africa and is consumed differently.  Bogobe is consumed as porridge with vegetables or meat. In Uganda, Rwanda and the western parts of Tanzania, Sorghum is cooked to prepare a thick porridge called Ugali. Ogi is the most common thick porridge eaten by Nigerians.

The Mexican delicacy Tortillas is made from mixtures of maize and sorghum.

 Having so many health and other benefits, jowar or the great millet is a food that can be incorporated into your daily diet. It is suggested for all aged people and can serve as a wholesome meal for the entire family.

Barnyard Millet or Kudiraivali rice is mainly grown in the hilly areas of Uttaranchal, India. Also popular as Samwat ke Chawal, under ideal climes, it is the fastest developing crop, as the yields mature grains within 45 days from sowing.

A good source of highly digestible protein, and also low in calories as compared to other cereals. It not just gives energy but also does not make you feel full after consumption. This yield is free from any major fungal infection, thereby lending itself to great uses in fodder.

Different states, different names:

In Bengali, it is known as ‘shyama’, while in Gujrati it is called as ‘moraiyo’. In Hindi the name goes as ‘sanwa’ and in Kannada as ‘oodalu’, in Tamil ‘kuthiraivolly’ and in Telugu as ‘udalu’.

Setting it apart

The grains of this millet are small and white. This wholesome cereal comes in a round shape and has numerous health benefits. A highly economical plant which is easily available in India. It makes excellent nourishment for those of all ages and is popular as nature’s gift to the modern diet.

Medicinal value

This highly beneficial crop contains vitamin B3. Aids in reducing high blood cholesterol, thereby contributing to better cardiovascular health. Contains a fair amount of protein, carbohydrates and fat, making it a wholesome meal, which is rich food for those suffering from anemia.

It also provides a considerable measure of phosphorus, which aids in strengthening of bones and teeth. Dietitian Shibani Talpade adds, “This millet is rich in iron and has antioxidants that are believed to help reduce chances of colon cancer. It also slows down muscle degeneration.”

Sowing

Samwat ke Chawal is generally cultivated in a soil which is not very fertile. Partially waterlogged mud, such as low lands near river banks are suitable to grow this crop. Also thrives best on sandy loam to combination soil, having sufficient amount of organic matter.

This can be sown in the first two weeks of July, with the onset of monsoon rains. Transplanting is also done in some places in Maharashtra. Planting seed in rows that are 25 centimeters apart is suggested. In flood-affected areas, it is spread with the first showers of rain by drilling method and harvested before the flood.

Irrigation and Harvesting

Generally, barnyard millet does not require any irrigation. However, if dry spell prevails for a long period, then one process of irrigation should be given at the panicle initiation stage. This stage is the reproductive phase of a crop. However, it is always better to drain out the excess water due to heavy rains.

The grain should be harvested when it is ripe. It is cut from the ground level and stacked in the field for about a week before threshing. This process is done by trampling under the feet of bullocks.

Nutritional Facts

This millet is an appropriate food for patients intolerant to gluten. It is loaded with fibre and Vitamin-B. In a vegetarian diet, this cereal provides a high source of iron and is a must-required grain for those who have low blood hemoglobin count. Those who are on a weight reduction program can take this type of food and stay benefited as this energy giving food does not make you feel bloated after eating.

Nutrition in 100 grams of Barnyard Millet

Barnyard Millet Delights

As this grain is starchy and turns sticky when cooked, it is ideal to prepare kheer and such sweet items. This millet can also be used in desserts such as halwa, sweet kolukattai, kheer adhirasam, kesari and sweet adai. Noodles can be made from this millet for longer shelf life.

This delicious millet is a wholesome food for a daily meal consumption and even during fasting days, mainly when festivals are celebrated. It can be a good substitute for a lot of day to day recipes to keep your family fit and healthy.