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Proso Millet: Nutrition and Health Benefits

Proso Millet: Nutrition and Health Benefits

Proso millet (Barri) is also known as white millet or common millet. It is a small-grained cereal crop that has been cultivated for thousands of years. It's known for its nutritional richness and health benefits. Proso millet is a versatile grain that can be incorporated into various dishes. Let's delve into the nutritional profile and health benefits of proso millet.

Nutritional Profile of Proso Millet

Proso millet is a powerhouse of essential nutrients and makes a valuable addition to a balanced diet. Here is a breakdown of its nutritional content per 100 grams:

  • Calories: 378 kcal
  • Carbohydrates: 73.1 g
  • Protein: 11 g
  • Fat: 4.2 g
  • Fiber: 8.5 g
  • Calcium: 14 mg
  • Iron: 3 mg
  • Magnesium 114 mg
  • Phosphorus: 285 mg
  • Vitamin B1 (Thiamine): 0.421 mg
  • Vitamin B3 (Niacin): 4.72 mg

Health Benefits of Proso Millet

1. Supports Digestive Health:

  • High Fiber Content: Proso millet is rich in dietary fiber, which aids digestion and helps prevent constipation. The fiber also promotes a healthy gut microbiome, supporting overall digestive health.
2. Regulates Blood Sugar Levels:
  • Low Glycemic Index: Proso millet has a low glycemic index. It releases glucose slowly into the bloodstream and helps manage blood sugar levels effectively.
3. Aids in Weight Management:
  • Satiety: The high fiber content in proso millet promotes a feeling of fullness, reducing overall calorie intake and helping with weight management.

4. Boosts Heart Health:

  • Rich in Magnesium and Potassium: These minerals play a crucial role in maintaining healthy blood pressure levels and supporting cardiovascular health.
  • Antioxidants: The antioxidants present in proso millet help reduce oxidative stress and inflammation, lowering the risk of heart diseases.

5. Improves Bone Health:

  • Calcium and Phosphorus: Proso millet contains essential minerals like calcium and phosphorus, which are vital for maintaining strong and healthy bones.
6. Supports Nervous System Function:
  • B Vitamins: The presence of B vitamins, particularly niacin and thiamine, helps in the proper functioning of the nervous system and energy metabolism.
7. Gluten-Free:
  • Suitable for Gluten Intolerance: Proso millet is naturally gluten-free which makes it an excellent grain alternative for individuals with celiac disease or gluten sensitivity.
8. Enhances Immune System:
  • Rich in Antioxidants: Proso millet is loaded with antioxidants that help strengthen the immune system by combating free radicals and reducing inflammation.

Adding Proso Millet in Your Diet

Proso millet can be used in various ways, from traditional rotis and Daliyas to modern salads and baked goods. Here are some ways to enjoy proso millet:

  • Breakfast Porridge: Cook proso millet with milk or water, and top with fruits, nuts, and honey for a nutritious breakfast.
  • Salads: Use cooked proso millet as a base for salads, mixed with vegetables, herbs, and a light dressing.
  • Upma: Substitute traditional semolina with proso millet in upma for a healthy and filling breakfast.
  • Baking: Incorporate proso millet flour into baking recipes like bread, and cookies for added nutrition.


Conclusion

Proso millet is a nutrient-dense grain with a wide range of health benefits, including improved digestion, blood sugar regulation, weight management, and enhanced heart and bone health. Its versatility in the kitchen makes it easy to incorporate into your daily diet.

Explore Naario's range of millet-based products, such as Ragi Daliya and 9 in 1 Flour Mix, to incorporate the goodness of millets into your diet effortlessly. 

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