Barnyard millet is a good source of protein and at the same time is the least caloric dense in comparison to all other cereals.
Barnyard has many health benefits. On the one hand, it is low in calories and is a good source of protein content. On the other hand, it also contains a high amount of fibre. High amounts of fibre can ease constipation, excess gas and prevent bloating and cramping.
Another important health benefit of Barnyard Millet is the low glycemic index. The Glycemic Index is measuring how fast the blood sugar level rises after a meal. High Glycemic Index Foods are digested very quickly and therefore let the blood sugar rise fast. Low Glycemic Index Foods, on the other hand, need some time to fully digest. Therefore they give a steady, but lower rise in blood sugar. Having a low glycemic diet can also reduce cholesterol and increase short term weight loss.
One should consume Barnyard Millet Rice as whole grains in the form of rice or Upma to get the nutritional benefits.
Nutrition Fact: 100 grams of Sama contains 317 Calories, 11.4% protein, 2.1% fat, 10% Fibre, 63.5% Carbohydrate, 3.2 Zinc and 10.6mg Iron.
How to use: Whole Barnyard Millets are also used to prepare Khichdi, Pulav and Kheer, especially during the fasting days.
How to store: Keep it in an airtight container
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