Proso Millet Benefits, Nutrition Profile and Delicious Recipes

December 12, 2024

Proso millet, also known as broomcorn millet because of its appearance, is one of the ancient millets and has been grown in China since 3000 BC. Proso millet is back in demand in the past few years as the awareness of nutritional benefits of millets has gone up. This gluten-free millet has a high protein content making it a great supplement to the protein intake when consuming plant-based meals. Let’s take a look at how you can benefit by including proso millet in your diet.

Understanding Proso Millet

What is Proso Millet?

Proso millet is also called panivaragu in Tamil, varigalu in Telugu, and barri in Hindi. It is a short-season crop and is not water intensive like rice and wheat and therefore can grow in different regions with varying rainfalls and humidity levels. It is majorly cultivated in Asian countries like China, and India and European countries like Russia, Ukraine, Belarus, etc,.

Did You Know? Because of its relatively shorter growing period, it has a lower water requirement and is capable of producing food or feed where other grain crops would fail.

Nutritional Value of Proso Millet

Here's a breakdown of its nutritional content per 100 grams of Proso millet:

Nutrient	Amount per 100g
Energy (Kcal)	309
Protein	8.30g
Carbohydrates	65.90g
Crude Fiber	9.00mg
Calcium	27.00mg
Iron	0.50mg
Fat	1.1g
Magnesium	8mg
Phosphorus	206mg
Potassium	195mg
Zinc	1.4mg

Health Benefits of Proso Millet

Proso Millet for Heart Health

Owing to its magnesium and potassium content as well as a compound phytic acid, proso millet helps raise the high-density lipoproteins (HDL) which aids in removing cholestrol from your blood and is considered good for regulating blood pressure and therefore beneficial for one’s heart health.

Proso Millet for Diabetes Control

Since it has a low Glycemic Index (GI) of 52.7, it eliminates the risk of sudden blood sugar spikes. This is crucial for someone diagnosed with type 2 diabetes and needs to watch their sugar intake.

Proso Millet for Weight Loss

Proso millet is full of complex carbohydrates which take time to be broken down by out digestive enzymes. This leads to a slowed down digestion providing a sustained release of energy keeping you full for long. This in turn lessens the inbetween-meals hunger cravings, the major obstacle to weight loss.

Proso Millet for People with Gluten Intolerance

Since proso millet is gluten free, it makes an ideal choice of nutrition for people having high gluten intolerance.

Digestive Health Benefits

Proso millet is packed with crude fiber and starch, which aids in digestion and also nourishing gut bacteria acting as a probiotic.

Bone Health and Anti-Ageing Properties

Rich in phosphorus and calcium, proso millet supports bone density and strength. Its antioxidants, including polyphenols, combat free radicals, slowing aging.

Also Read: Little Millet Health Benefits

How to Incorporate Proso Millet into Your Diet

Proso millet is incredibly versatile, making it easy to include in your daily meals:

Delicious Proso Millet Recipes

Proso Millet Idlis

Ingredients: Proso millet, urad dal, and fenugreek seeds.
Preparation: To make idlis with proso millet, start by washing the millet, and urad dal. Soak them with fenugreek seeds for a few hours. Then blend them together to make a batter, and let it ferment overnight. Use this batter the next day to make your idlis.

Proso Millet Pulao

Ingredients: Proso millet, vegetables, spices, and ghee.
Preparation: Wash the proso millet, soak it for a few minutes. Then sauté it with spices, vegetables, and ghee and cook it in water to make the pulao.

Proso Millet Upma

Ingredients: Proso millet, mustard seeds, curry leaves, green chilies, ginger, and vegetables.
Preparation: Toast the dry millet, saute it with seasoned vegetables, add water and cook until done.

Proso Millet Energy Bars

Ingredients: Puffed proso millet, honey, nuts, and dried fruits.
Preparation: Mix all the listed ingredients, press into a pan, and refrigerate until firm. Cut it into bars and store it.

Also Read: Little Millet Health Benefits

Possible Side Effects of Proso Millet

Proso millet contains goitrogens which can interfere with the functioning of the thyroid gland. So, those with thyroid issues like hypo or hyper thyroidism should consume it in moderation.
Due to its high fibre content, eating too much of proso millet could cause digestive issues like bloating or flatulence.
Antinutrients in proso millet like phytic acid might reduce the absorption of certain minerals, such as iron and zinc, if not prepared properly.

Proso Millet vs. Other Millets

Millet Type	Protein Content	Fiber Content	Unique Benefit
Proso Millet	12-13%	Moderate	Low glycemic index; supports blood sugar control.
Foxtail Millet	12%	High	Aids in managing cholesterol levels.
Pearl Millet	10-12%	High	Rich in iron, beneficial for anemia.
Finger Millet	7-8%	Moderate	High calcium content, great for bone health.
Barnyard Millet	6-7%	High	Extremely low calorie, ideal for weight loss.

Making healthy choices isn’t an option but a necessity with an increase in lifestyle diseases. In this context millets in general and proso millet in particular is an easy step to begin your journey towards healthy life. Owing to so many health benefits ranging from heart, bone, and digestive health, in addition to keeping you fit, proso millet is one of the top millets to include as part of our daily diet.

FAQs

What are the main benefits of proso millet?

Proso millet is rich in B vitamins, fiber, and essential minerals, promoting digestive health, stable blood sugar levels, and heart health. It’s also gluten-free, making it ideal for those with gluten sensitivities.

Is proso millet good for weight loss?

Yes, proso millet supports weight loss due to its low calorie, high fiber, and protein content, which keeps you full longer and boosts metabolism.

How do you cook proso millet?

Rinse 1 cup of millet, combine with 2.5 cups of water, bring to a boil, then simmer for 15-20 minutes until water is absorbed. Use it in porridge, salads, or as a rice alternative.

Are there any side effects of eating proso millet?

Excessive intake may interfere with mineral absorption due to antinutrients or affect thyroid function because of goitrogens. Moderation and proper preparation (soaking/fermenting) can minimize these effects.

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