Barnyard Millet Health Benefits, Nutritional Profile & Awesome Recipes

Barnyard millet is a lesser known type of millet which has gained popularity in recent times among those wanting to make a shift towards a sustainable and healthy lifestyle. This is widely cultivated in Asia and belongs to the grass family Poaceae. Across various regions of India, it's known by various names, like Samak ke Chawal in Hindi, Kuthiravali In Tamil, Oodalu in Telugu, and Kavadapullu in Malayalam. Its nutritional benefits range from supporting heart and bone health, to aiding digestive issues to cardiovascular issues. Interested in knowing more about this supergrain? Read on to know more.

Nutritional Value of Barnyard Millet

For every 100 gms of barnyard millet, below is the nutritional value it offers:

Nutrient	Amount per 100g
Energy (Kcal)	341
Protein	7.7 g
Carbohydrate	67.0 g
Crude Fiber	7.6 g
Calcium	17 mg
Iron	9.3 mg

Health Benefits of Barnyard Millet

Helps with diabetes and heart diseases

Like many millets, barnyard millet also has a low glycemic index, which can be a boon for those with diabetes. Unlike white rice or atta which cause rapid blood sugar spikes, barnyard millet releases glucose gradually, an aspect crucial for maintaining blood glucose.

 

Great source of protein

Studies show that the protein content (11.2–12.7%) in barnyard millet is reasonably higher than other major cereals and millets.

 

Helps improve bone health

Barnyard millets are great for improving bone health. They're rich in calcium and phosphorus, essential nutrients that help strengthen bones and prevent conditions like osteoporosis.

 

Helps with digestion

Barnyard millet is rich in crude fiber, which can help in alleviating digestive issues like constipation and bloating.

 

Great for Anemia and blood health

This millet is rich in iron meaning it’s great for those with anaemia and for general blood health. It also has calcium which can benefit your bones and teeth.

 

Gluten Free

As a gluten-free grain, barnyard millet is a good substitute for wheat-based products for those with celiac disease or gluten sensitivity.

Excellent option for weight loss

For those looking to lose weight, barnyard millet is a good choice as the fiber content in it keeps you full and content for long without craving for the between-the-meal snacks. Less calorie intake equals more body fat burnt.

Boosts skin and hair health

Barnyard millet also has polyphenols in it which essentially are antioxidants that fight free radicals from the environment that cause oxidative stress to your body cells. Antioxidants neutralize them thus reducing the ageing effects, boosts skin and hair health and even improving cardiovascular health.

Also Read: Little Millet Health Benefits

Uses of Barnyard Millet in Cooking

Barnyard millet is a great substitute for rice, and wheat-based recipes. It is versatile and can be used in both sweet and savory dishes.

Quick Recipes using Barnyard Millet

Barnyard Millet Porridge

Ingredients:

• 1/2 cup barnyard millet
• 2 cups water or milk (for creaminess)
• 1 tsp jaggery or sugar
• A pinch of cardamom

Instructions:

• Rinse the millet millet thoroughly and soak for about 20 minutes.
• Add the soaked millet to boiling water or milk..
• Simmer the mixture for 15-20 minutes, stirring occasionally, until it comes to a porridge-like consistency.
• Sweeten with jaggery or sugar and add a pinch of cardamom.

Barnyard Millet Upma

Ingredients:

• 1 cup barnyard millet
• 2 tbsp oil or ghee
• 1 tsp mustard seeds
• 1 tsp urad dal (split black gram)
• 1 tsp chana dal (Bengal gram)
• 8-10 curry leaves
• 2 green chilies (chopped)
• 1 medium onion (finely chopped)
• 1 medium carrot (grated)
• 1 small capsicum (diced)
• 3 cups water
• Salt to taste
• 2 tbsp fresh coriander (chopped)

Instructions:

• Dry roast barnyard millet on medium heat for 3-4 minutes until aromatic. Set aside.
• Heat oil in a pan. Add mustard seeds, urad dal, and chana dal. Let them crackle.
• Add curry leaves and green chilies. Sauté for 30 seconds.
• Add onions and sauté until translucent. Add carrots and capsicum, cooking for 2-3 minutes.
• Pour in 3 cups of water, add salt, and bring it to a boil.
• Add the roasted millet to the boiling water. Mix well, cover, and cook on low heat for 8-10 minutes until the water is absorbed and the millet is cooked.
• Turn off the heat, fluff the upma with a fork, and garnish with fresh coriander and lemon juice.

Barnyard Millet Rice

Ingredients:

• 1 cup barnyard millet
• 2 cups water
• Salt to taste

Instructions:

• Rinse the millet thoroughly and soak it for a few minutes.
• In a pot, bring the water to a boil, and add the rinsed millet and a pinch of salt.
• Cover and cook for about 10-12 minutes, or until the millet is soft and the water is absorbed.

Potential Side Effects of Barnyard Millet

Consuming too much barnyard millet can cause digestive issues, like bloating or gas, due to its high fiber content. It could also possibly cause kidney stones and can have goitrogenic effects for those with thyroid issues like hypo or hyperthyroidism.

FAQs About Barnyard Millet

1. What are the main benefits of Barnyard Millet?
   Barnyard millet is known for its high fiber content, which supports digestion and weight management. It’s also rich in antioxidants, helping to reduce oxidative stress and support overall health. Additionally, it's a great source of iron, calcium, and other vital nutrients, making it beneficial for bone health and improving energy levels.
2. Is Barnyard Millet good for weight loss?
   Yes, Barnyard millet can aid in weight loss due to its high fiber content, which promotes satiety and reduces cravings. Its low glycemic index helps in stabilizing blood sugar levels, making it a great choice for those looking to manage their weight effectively.
3. How do you cook Barnyard Millet?
   Barnyard millet can be cooked similarly to rice. Simply rinse it thoroughly, and cook it in a ratio of 1 cup millet to 2 cups water. You can cook it as a grain for salads, pilafs, or even make it into a porridge for breakfast.
4. Can Barnyard Millet be consumed by people with gluten sensitivity?
   Yes, Barnyard millet is naturally gluten-free and is an excellent option for people with gluten sensitivity or celiac disease. It provides a safe, nutritious alternative to wheat and other gluten-containing grains.

If trying to lead a healthy lifestyle has been part of your every NewYear resolution that you haven’t been able to follow up, try it by making a small change by incorporating millets in general as part of your daily routine. Try them by replacing rice in your regular idli or dosa batter, or substituting rava for millets in your upma. A change as simple as this yet consistent can bring a wealth of benefits. Go ahead and bring home millets today.

 

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