Description
- Good Source of Iron
- Gluten-Free grain
- Low Glycemic Index
- Rich in dietary fiber
- Low in calories
Barnyard millet is a good source of highly digestible protein and makes one feel light and energetic after consumption. A serving of barnyard millets (25g, raw) gives 75 calories and 1.5g of protein, 68 % carbohydrate, and less than 400 kcal/100 gms and is ideal for those who follow a diet. And no, Barnyard millet is not just a fasting millet; it is wholesome enough to be included in everyones daily meals across ages. It is an excellent source of dietary fiber with a whopping 6.9gms per half a cup with a good balance of both soluble and insoluble fractions. The high fiber content in a meal helps in preventing constipation, excess gas, bloating, and unnecessary cramps caused. The carbohydrates in millets show a high degree of retrogradation of amylase, which facilitates the formation of higher amounts of resistant starch. Hence, it can be potentially recommended for patients with cardiovascular disease and diabetics as well. The barnyard millet improves carbohydrate tolerance among diabetics and plays in role in reducing blood sugar levels as well. Some varieties of barnyard millet have been shown to contain high amounts of iron (18.6 mg in 100g of raw millet) -richest amongst all millets and cereal grains. Barnyard millet could be a good source of iron for vegetarians and can help enhance hemoglobin/serum ferritin levels in the blood. Like all millets, the barnyard millet is appropriate for patients intolerant to gluten (those with celiac disease) or those who choose to follow a gluten-free lifestyle that eliminates wheat, barley, and other rye-based foods. The millet is easily available, quick to cook, and good to taste can easily become a wholesome alternative to rice, wheat, and other gluten-rich grains.