The tiny seeds, which are under 2mm in diameter, come in colours ranging from light brown to reddish grey. Despite their small size, according to the National Library of Medicine, these seeds are packed with nutrients like protein, fibre, iron, and magnesium. Little millet has a nutty, earthy flavour and can be ground into flour or cooked whole, like rice. Compared to more common grains, little millet is resilient to pests, diseases, droughts and FGfloods. It can grow well in poor, dry soils.
Today, little millet is still widely cultivated and consumed by tribal communities across India. This humble grain has recently seen renewed interest for its nutritional qualities, resilience, and ability to grow under adverse conditions. As concerns about climate change and food security rise, little millet is receiving new recognition for its potential to provide food and nutrition security in the face of these challenges.
Explore the health benefits, uses, and side effects of adding a little millet to your diet.
What Is Little Millet?
A small-grained cereal originating thousands of years ago in India, little millet is primarily grown in southern India. This pest-resistant crop can thrive in diverse conditions, making it a sustainable choice for farmers. With a nutty flavour and versatility as an ingredient, little millet is gaining popularity for its nutrition and eco-friendliness. As a gluten-free source of fibre, iron, calcium and more, it can support a healthy diet.
Little millet is known by various names in India. It is called sama in Bengali, saame in Kannada, kutki in Hindi, and chaama in Malayalam. Beyond its nutritional merits, little millet is valued for its neutral taste that allows both savoury and sweet uses, from porridges to pilafs to baked goods. With more research and crop development, this ancient grain could potentially improve food security across the developing world.
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Health Benefits
Little millet helps your digestion work properly so you can absorb nutrients better. Eating a little millet will give you lots of energy and help your body work the way it should. Even though the grains are small, little millet has big health benefits. It improves your digestion, heart health, weight, and overall wellness.
- As per research by the National Library of Medicine, little millet helps manage diabetes since it has a low glycemic index, which regulates blood sugar without spikes or drops. The high fibre also slows carbohydrate digestion.
- Little millet can reduce cholesterol as it contains beta-glucan fibre, which binds to bile acids and lowers recycled cholesterol in the liver, according to the National Library of Medicine. It also has niacin to lower LDL and increase HDL cholesterol.
- For weight loss, little millet promotes fullness due to its high fibre content. Its low glycemic index prevents blood sugar spikes, regulating metabolism and appetite. Protein aids in muscle building too.
- According to the National Library of Medicine, this millet is rich in antioxidants. Little millet contains polyphenols that protect cells from damage and disease. The antioxidants fight issues like cardiovascular disease and cancer.
- For respiratory issues like asthma, little millet's magnesium eases airway constriction and inflammation. Research by the National Library of Medicine says it also lacks common allergens found in wheat and other grains.
- With phenolic compounds and other antioxidants, little millet boosts immunity and fights disease. Its iron prevents anaemia, while being gluten-free helps those with celiac disease.
- Providing high-quality complete protein like eggs or chicken, little millet aids in the growth and repair of tissues like muscle, bone, skin and hair. The amino acids also support immune function.
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Uses
Little millet is a highly nutritious cereal grain that is rich in fibre, minerals like iron and magnesium, and essential amino acids. This ancient millet has long been a staple in the cuisine of South India, where it is used to make traditional dishes like pongal, kheer, and idlis. The tiny seeds add a delightful nutty flavour and chewy texture to foods.
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Beyond human consumption, little millet serves as nutritious fodder for livestock. The grain provides animals with a balanced diet thanks to its wealth of nutrients. As a crop, little millet is a boon for agriculture. It thrives in semi-arid conditions with minimal water and care, making it an economically wise choice for farmers.
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The hardy plant also enhances soil health as its widespread root system helps improve fertility. For those with gluten sensitivities, little millet is the perfect gluten-free alternative to wheat and other grains. This versatile, nourishing cereal can be incorporated into a diverse array of gluten-free foods.
Side Effects
While millets offer many health benefits, overconsumption can have drawbacks. As per the National Library of Medicine, their high fibre content slows digestion, potentially worsening intestinal conditions. The amino acids in millets, though beneficial in moderation, may become problematic in excess.
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Most significantly, millet interferes with thyroid function if eaten exclusively or too frequently. A balanced diet incorporating millets in moderation allows for enjoying their advantages while avoiding potential side effects. Overall, moderation is key to maximising millets' benefits and minimising any risks.
