Barnyard Millet Rice

    Barnyard Millet Rice is a small, round whole grain which is grown in Asian and African countries. It’s Known as shyama in Bengali, moraiyo in Gujarati, sanwa in Hindi, oodalu in Kannada, kuthiraivolly in Tamil and udalu in Telugu, it tastes almost like broken when cooked. Barnyard millet is grown in the hilly regions of Uttarakhand.

Barnyard Millet Rice Nutrition Values

One cup (174 grams) of cooked millet is packed with:

Calories: 207 Carbs: 41 grams

Fiber: 2.2 grams

Protein: 6 grams

Fat: 1.7 grams

Phosphorus: 25% of the Daily Value (DV)

Magnesium: 19% of the DV

Folate: 8% of the (Daily Value) Iron: 6% of the (Daily Value)

     Millet provides more essential amino acids than most of the other cereals. These compounds are the building blocks of protein. This Millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup. Millet is a starchy, protein-rich grain. It provides plenty of phosphorus and magnesium.

Barnyard Millet Rice Health Benefits

    Millet is rich in fiber and non-starchy polysaccharides, two types of indigestible carbs that help control blood sugar levels. This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels. So millets are considered an ideal grain for people with diabetes.

     It is rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress. Millet contains soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels. Millet is a gluten-free grain, making it a viable choice for people with celiac disease or those following a gluten-free diet.

Conclusion

    Barnyard Millet Rice is a versatile ingredient that makes a good replacement when cooked whole. Just add 490 ml of water or broth per 1 cup 180 grams of raw millet. Bring it to a boil, then simmer it for 20 minutes. Remember to soak it overnight before cooking to lower its antinutrient content. You may also toast it in a pan before cooking to enhance its nutty taste. It has so many health and nutritional benefits like Chia Seeds.

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