Tuesday, 26 July 2016

Millets/SirudhaniyaVagaigal – All About Millets/Millets Nutritional Values/ Millet Recipes/ Millets Glossary

A number of different small-grained cereal grasses are collectively described as “Millets”. 
Millets/Sirudhaniyamvagaigal grows well in dry zones as rain fed crops, under marginal conditions of soil fertility and moisture. Millets are the oldest known food to humans, known as the first cereal grains for human consumption. Millets are smaller in size and packed with nutrients. Each millet is four to five times rich in nutrients when compared to rice and wheat in terms of proteins, minerals and vitamins.



Millets are rich in vitamin B, calcium, iron, potassium, magnesium etc and also they are low glycemic level and gluten free. This makes it suitable alternative for people who are allergic and intolerant to wheat. Several studies have shown that millets play a vital role in weight loss and make a perfect diet for diabetic patients. Some more interesting facts about millets are they grow in a very short period of time under dry, high temperature conditions. Also millets require rich soil for growth, no millet attracts any pest hence they have no or low fertilizer usage and are pest-free.I have collected all the information from various sources like google, Wikipedia, milletsindia.org ,whfoods.com etc.

Glossary – Names of Millets in English, Hindi, Tamil, Telugu, Kannada and Malayalam

English
Hindi
Tamil
Telugu
Kannada
Malayalam






Barnyard Millet
Jhangora
Kuthiravaali
Odalu
Oodalu
Kavadapullu
Finger Millet
Mandua
Kezhvaragu
Ragulu
Ragi
PanjiPullu
Foxtail Millet
Kangni/Rala
Thinai
Korra
Navane
Thina
Kodo Millet
Kodra/Koden
Varagarisi
Arikelu
Harka
Koovaragu
Little Millet
Kutki
Saamai
Sama
Saame
Chama
Pearl Millet
Bajra
Kambu
Sajjalu
Sajje
Kambam
Sorghum
Jowar
Cholam
Jonna
Jola
Cholam


Health Benefits of Millets

·         Millets are rich in vitamin B, calcium, iron, potassium, magnesium, zinc and phosphorus.
·         Millets are alkaline and they digest easily.
·         Millets hydrate your colon to keep you from being constipated.
·         The serotonin in millet is calming to your moods.
·         Magnesium in millet can help reduce the effects of migraines and heart attacks.
·         They are gluten free and suitable for people who are intolerant to wheat.
·         They help to lower type 2 diabetes, reduce cholesterol and lowers blood pressure.
·         Millet’s high protein content makes it a substantial addition to a vegetarian diet.
·         They help to repair body cells and tissues.
·         They have high insoluble fibre which helps in preventing the gallstone formation.
·         They are mostly pest-free and low or no fertilizer used in growth.

Millets Nutrition Facts per 100 gms

Source: Milletsindia.org

Millets
Protein(g)
Fat(g)
Fiber(g)
Minerals(g)
Iron(mg)
Calcium(mg)
Calories(kcal)

Barnyard
Millet
11.2
3.9
10.1
4.4
15.2
11
342
Finger Millet
7.3
1.5
3.6
2.7
3.9
344
336
Foxtail Millet
12.3
4
8
3.3
2.8
31
473
Kodo Millet
8.3
3.6
9
2.6
0.5
27
309
Little Millet
7.7
5.2
7.6
1.5
9.3
17
207
Pearl Millet
10.6
4.8
1.3
2.3
16.9
38
378
Sorghum

10.4
3.1
2
1.6
5.4
25
329


BARNYARD MILLET/KUTHIRAIVALI ARISI/JHANGORA

Barnyard Millet/Kuthiraivali arisi/Jhangora nutritionally is an important crop. It is a great source of protein, is highly digestible and is an excellent source of dietary fibre with good amounts of soluble and insoluble fractions. The carbohydrate content is low and slowly digestible which make it a natural designer food. Further, Studies have shown that regular intake of barnyard millet on regularly basis decreases the triglycerides and increases the HDL and is extremely beneficial for type-II diabetic patients.

Barnyard Millet/Kuthiraivali Arisi recipes that might of interest...



FINGER MILLET/KEZHVARAGU/RAGI/MANDUA

Ragi/Kezhvaragau is a very popular millet in Southern India. IT is a wonderful source of calcium and protein. It has considerable amount of iron and important minerals needed for our body. If you are lactose intolerant and if you are not able to drink cow’s milk, then extract from ragi (ie) Ragi Milk is an excellent alternative.
I have personally given this to my babies when they were small. I will post on how to extract ragi milk in my following post. Ragi/Kezhvaragu is a rich source of fibre and helps in lowering cholestetol level. It is one of the best food for weight control, diabetes and is an excellent body coolant.




PEARL MILLET/KAMBU/BAJRA

Pearl Millet/Kambu/Bajra  are the most commonly grown millet in India and South Africa. Pearl Millet has rich composition of proteins and minerals. It is a rich source of phosphorus, which plays an important role in the structure of body cells. Consumptions of bajra helps in minimizing the risk of type 2 diabetes. The high fibre content in pearl Millet/Bajra helps in weight loss. Other important nutrients in Kambu are Magnesium, zinc, folic acid, calicium, sodium and phytonutrients.




KODO MILLET/VARAGU ARISI/KODRA

Kodo Millet/Varagau is an annual grain that is grown primarily in India.  In Tamil Nadu this crop is still cultivated and consumed by locals. Kodo/Vargagu is a gluten free and a vegan cereal. Varagu/Kodo is grown organically as it is a farmer friendly crop which can sustain heavy drought and marginal soils.  Varagu/Kodo is rich in protein, fiber, minerals and vitamins. Varagau/Kodo consumed on regular basis helps to keep diabetes under control, helps in weight loss, helps in heal wounds and has a tranquilizing effect.



FOXTAIL MILLET/THINAI ARISI/KANGINI

Foxtail Millet/Thinai is the second most widely cultivated species of millet. In South India, it has been a staple diet among people for a long time from the sangam period. Foxtail millet/thinai help the body by reducing the factors of diabetes, fortifying it with enough components against heart attacks and developing body tissues. When consumed regularly they are ideal for reducing the cholesterol of the body, controlling blood sugar, and aiding metabolism rate. Foxtail Millet is highly rich in anti-oxidation, which removes all the acidic elements away from body. Foxtail Millets/Thinai is inherently good for body health, since it promotes digestion, increases energy levels and helps in maintaining good cholesterol levels.

Foxtail Millet/Thinai recipes that might be of interest...



LITTLE MILLET/SAAMAI/KUTKI

Little Millet/Saamai Rice is domesticated in India. The seeds of Saamai are smaller than those of other common millet varieties. Saamai is another reliable catch crop in view of its earliness and resistance to adverse afro climatic conditions. Saamai is rich in fibre, helps in reducing fat and is good for bones and muscles. Saamai also high iron content and high antioxidant activity.It helps in controlling the blood sugar level and helps in healingdiseases related to stomach.

Little Millet/Saamai recipes that might be of interest...




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