Barnyard Millet (sanwa): Health Benefits 10 Detailed Points

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Barnyard Millet, also known as Sanwa millet, is a type of cereal grain that is commonly used as a staple food in many parts of India and Asia. Here are 10 detailed health benefits of Barnyard Millet:

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Here are some more detailed points about the health benefits of Barnyard Millet:

  1. Digestive Health: Barnyard Millet is high in dietary fiber, which helps to regulate digestion and prevent constipation. It also contains resistant starch, a type of carbohydrate that resists digestion and feeds the friendly bacteria in the gut. This can help to improve gut health and reduce the risk of digestive disorders like irritable bowel syndrome (IBS).
  2. Heart Health: Barnyard Millet is a good source of magnesium, a mineral that is important for heart health. Magnesium helps to regulate blood pressure, reduce inflammation, and improve blood flow. It also helps to prevent the formation of blood clots, which can lead to heart attacks and strokes.
  3. Diabetes Management: Barnyard Millet has a low glycemic index, which means that it is slowly digested and absorbed by the body, resulting in a gradual increase in blood sugar levels. This property makes it an ideal food for people with diabetes or those at risk of developing the condition. In addition, Barnyard Millet is also a good source of dietary fiber, which can help to reduce the absorption of glucose and improve insulin sensitivity.
  4. Weight Management: Barnyard Millet is a low-calorie food that is high in dietary fiber and protein. These nutrients help to keep you feeling full for longer, reduce appetite, and prevent overeating. This can help to support weight loss and weight management goals.
  5. Bone Health: Barnyard Millet is a good source of calcium, a mineral that is important for bone health. Calcium helps to strengthen bones and reduce the risk of osteoporosis and fractures. In addition, Barnyard Millet also contains phosphorus, another mineral that is important for bone health.
  6. Skin Health: Barnyard Millet is a good source of zinc, a mineral that is important for skin health. Zinc helps to promote healthy skin, prevent acne, and reduce inflammation. It also helps to boost collagen production, which can improve skin elasticity and reduce the appearance of fine lines and wrinkles.
  7. Anti-Inflammatory Properties: Barnyard Millet is rich in antioxidants, which help to reduce inflammation in the body. Chronic inflammation has been linked to a range of health problems, including heart disease, diabetes, and cancer. By reducing inflammation, Barnyard Millet can help to prevent or manage these conditions.
  8. Energy Booster: Barnyard Millet is a good source of complex carbohydrates, which are broken down slowly by the body to provide a steady supply of energy. This makes it an ideal food for athletes and people with active lifestyles who need sustained energy throughout the day.
  9. Immune System Support: Barnyard Millet is a good source of vitamins and minerals that are important for immune system function. These include zinc, iron, and vitamin B6. By supporting the immune system, Barnyard Millet can help to prevent or reduce the severity of infections and diseases.
  10. Gluten-Free Alternative: Barnyard Millet is gluten-free, making it an ideal alternative to wheat and other gluten-containing grains for people with celiac disease or gluten sensitivity. It can be used in a variety of dishes, including porridge, upma, and idli, as a replacement for wheat-based products.

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Barnyard Millet can be cooked using several methods, including boiling, steaming, pressure cooking, or roasting. Here are some of the most common methods:

  1. Boiling: To cook Barnyard Millet by boiling, add 2 cups of water to 1 cup of millet and bring it to a boil. Then, reduce the heat to low and let it simmer for 15-20 minutes, or until the water is absorbed and the millet is cooked through.
  2. Steaming: To cook Barnyard Millet by steaming, rinse the millet and place it in a steamer basket. Bring the water in the steamer to a boil, then reduce the heat to low and let the millet steam for 20-25 minutes or until cooked through.
  3. Pressure Cooking: To cook Barnyard Millet by pressure cooking, add 2 cups of water to 1 cup of millet in a pressure cooker. Cook on high heat for 1 whistle, then reduce the heat to low and cook for an additional 5-7 minutes or until the millet is cooked through.
  4. Roasting: To cook Barnyard Millet by roasting, heat a dry skillet over medium heat. Add the millet to the skillet and roast for 3-4 minutes, stirring constantly, until the millet is lightly browned and fragrant. Then, add 2 cups of water and bring to a boil. Reduce heat to low and let it simmer for 15-20 minutes or until cooked through.

Barnyard Millet can be used in a variety of dishes, such as porridge, upma, khichdi, salads, and even as a rice substitute. Its mild, nutty flavor makes it versatile and easy to use in both sweet and savory dishes