Millets are the buzzword today and it is not just because of the ‘International Year of Millets’ but also because the world is just getting aware about the health benefits of millets. Millets are a group of small grass gains and one of the popular millets in India is Samai millet.
Samai has different regional names like Samai (in Tamil), Small millets (in English), Kutki (in Hindi), samalu (in telugu), and chamma (in Malayalam). Sami rice is also called fasting rice, as people who observe traditional fasts like Navratri, Shivratri, Ekadashi, etc. can have samai rice. Samai is high in fats which comprise of healthy polyunsaturated fatty acids.
7 Benefits of Samai rice:
1. Samai rice is rich in antioxidants :
Little Millet contains tannins and flavonoids that help to fight cardiovascular diseases, cataracts, cancer, inflammation, and gastrointestinal problems. It may also delay aging. Samai is rich in phenolic compounds.
2. Helps to fight against Daibetes
Samai rice is high in fiber and had a low glycemic index, which is recommended for diabetes. Samai rice is nutritious, non-glutinous (non-sticky), and is not acid-forming food. Little Millets are low in carbohydrates, so the breakdown of glucose is also slow, hence it takes longer for glucose to enter the bloodstream, so the blood sugar levels are stable. It is highly beneficial for diabetics who have to control their insulin spikes.
- Little millets help lower cholesterol :
Little millets have a high amount of Magnesium which helps improve heart health. It is also rich in Niacin which is beneficial for managing cholesterol.
- Is extremely helpful for weight loss :
Samai rice is rich in phosphorus, which helps in tissue repair and energy production, especially post a strenuous workout. It also helps detoxify the body as it has high water-soluble fiber, which provides satiety, and prolonged gastric emptying, which indirectly aids weight loss. Being low in GI and high in protein it’s a perfect pick for weight loss. It is also gluten-free. Samai rice helps in celiac diets, and weight loss diets. It is also a good pick for pcod and hormone issues.
- Good for constipation :
High in fiber, the crude fiber content is nearly twice that of other cereals and is best for people with constipation. Sami rice is good for digestion. Millets are high in fiber and satiate hunger quickly, preventing overeating and helping with easy bowel movements.
- Best pick for anemia :
Little millet is rich in iron, so people with iron deficiency have seen a remarkable increase in hemoglobin and iron after consuming samai rice.
- Nutrition Powerhouse :
It is a rich source of the essential amino acids – Histidine and Methionine. Samai rice is high in fiber, high in protein, and is loaded with essential vitamins and minerals. Little millets are fibrous millets, and the flavonoids present in little millets play an important role in improving the immune system.
Millet has protein that has a well-balanced amino acid profile and samai is a good source of methionine, cystine, and lycine. The millet grain contains about 65% carbohydrates, a high proportion of which is in the form of non-starchy polysaccharides and dietary fiber.
Other hidden benefits of Samia rice are :
Sami rice has cataract genesis inhibitor, meaning cataract inhibiting properties. It is also considered good for respiratory issues like asthma. It contains cancer fighting elements and regular consumption of little millet helps postmenopausal women too. Even people with gallstones have seen results as little millet is rich in fiber.
How can you incorporate little millet into your daily diet:
Consume samai kanji for breakfast. You can also add dal, pulses, spices, pepper, jeera, onion, tomato, and chopped vegetables of your choice, and add coconut milk to make it rich in nutrition, and creamy. You can make samai rice, samai khichdi, samai biryani or pulav, curd samai rice with beetroot. Samai rice can substitute regular rice in your meals.
Millets being most versatile, can be used in any form. It is a grain that can be enjoyed by all age groups.
These days we live a sedentary life, so lifestyle and dietary modification are important. Substituting wheat and rice with gluten-free millet is a modification that is going to give long-term health benefits. Millets have myriad health benefits and it is important to include them in our diet today to enjoy long term health benefits. Samai Rice is one of the simplest millets to include in the diet as it is already a referred food item during fasting.