Why to eat Minor Millet or Siri Dhanya

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Minor Millets have been renamed as Nutri cereals by due to the high nutritive.

Doctor Khadar, The Millet Man of Indian has coined the name  Siridhanya for these tiny powerhouse of nutrients due to the abundance of medicinal values they possess. Siri means rich and dhanya is dhan or crop.

Some Minor Millet Facts; (credit ICRISAT)

  1. Only 200 lt. of water is required to grow 1 kg of millet as opposed to 5000 lt. of water for growing 1 kg of rice or wheat.

2. Millets does not get destroyed easily, and some millets are good for consumption even after 10-12 years of growing, thus providing food security.    

3. Minor millet require very less water and zero pesticide or fertilizer to grow than other grains. Hence it makes sense to eat these traditional food  for sustainability and more nutrition at lower cost and carbon footprint.

4. Minor Millets are a great alternative during fasting when grains are avoided as they come under seed category.

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Why should you eat Siri Dhanya or Minor Millets 

Properties of minor millets 

  • These are gluten-free
  • Minor millets are alkaline in nature and are non-acidic
  • These acts as a prebiotic, a perfect food for good bacteria in our guts
  • Low glycaemic index and digests slowly in our body

Benefits of minor millets

  • Helps prevent type 2 diabetes
  • These are heart-friendly
  • Minor millets are weight watchers delight
  • Reduces many gastronomical conditions such as gastric ulcers
  • These improve muscle and nerve health
  • Eliminates problems like constipation, excess gas, bloating
  • Minor millet are perfect alternative for gluten intolerant people.
  • These nutrient dense grains improve body’s immune system and cardiovascular health.
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Some more reasons to include Siri Dhnaya in your diet;

  1. Abundance of dietary fibres, protein, and many micro & macro nutrients.
  2. Their carb to fibre ratio is lower than some other staple grains such as white rice.
  3. Minor millet has low GI while white rice has high GI. Low GI means minor millet gets digested slowly. Any food that takes longer time to breakdown the glucose and fructose to be absorbed by the body is good for you.
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So how does it make them better?

All grains such as millet, rice, wheat have carb in it and we need carb for instant energy. But this energy should release slowly in our system. 

And that is where fiber plays an important role. 

Fiber helps moderate the release of this energy in our system. And minor millet has an edge over other grains due to the presence of more fibers in them.

While Ragi takes almost 2 hours to breakdown, siridhanya take more than 6 hours. Rice on the other hand takes just 45 minutes to be absorbed by the blood.

Carb to fiber ratio

Both Minor millet and rice has carbohydrate’s in them but what separates them is the carbohydrate to fiber ratio, which plays a crucial role in the release of slow energy.

The dietary fiber in Rice  is 0.2% and carb is 79%. And the carb to fibre ratio comes around  395.

While fibre content in Minor Millet or Siri Dhanya is 8-12.5% and carb is between 60-69%. Their carb to fibre ratio is between 5.5% to 8.8%

Grains with Carb to fibre ratio below 10 are considered to have medicinal properties.

Siri dhanya has lower carb to fibre ratio, are digested slowly and possess healing or medicinal properties.

Specific disease preventing capacity

Based on Dr. Khadar Vali’s research and findings, below are the diseases and disorders cured by the positive millets (Siri Dhanyaalu)

  1. Foxtail Millet: nervous system, psychological disorders, arthritis, Parkinson’s, epilepsy
    2. Kodo Millet: blood impurities, anaemia, weak immunity, diabetes, constipation, insomnia
    3. Barnyard Millet: liver, kidney, excess bad cholesterol, endocrine glands
    4. Little Millet: uterus, PCOD, male and female infertility
    5. Browntop Millet : digestive system, arthritis, hypertension, thyroidism, eye, obesity

If you are wondering whether you should completely replace millets with rice, then the answer is NO. You can include both in your everyday meals.

Try unpolished rice or brown or red rice which is much better option than white polished rice without the bran.

And include these healing and power packed Siri dhanya in your regular diet.

Credits; The content is inspired by the extensive research done on millet by Smart Food campaign of ICRISAT and the work of doctor Khadar Vali, a renowned scientist also known as Millet Man of India.

ICRISAT

Doctor Khadar Vali

Disclaimer -This video is for general information and educational purposes only. It is not designed or meant to treat any medical condition. Please consult your physician and healthcare provider before putting into practice any information given in this post.

 

WHAT and HOW of Minor millets or Siridhanya.

How to eat Minor Millet or Siri Dhanya

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How to eat minor millets

Some pointers on how to use minor millets for best nutritional values:

  1. Do not mix Siridhanya, as each has its own beneficial properties and digestion time. Multigrain creates high digestive load on the body. Also due to high fibre content mixing more than one millet can cause constipation, boating and gas.

2. Minor millets should be washed and then soaked for atleast 6-8 hours or overnight before using them.

3. Unpolished millets come loaded with vitamins and minerals

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What happens when you wash and soak grains…

Rice – fibre is present in the outer layer only in rice. Milling and processing the wholegrain rice means most of the vitamins and essential nutrients are removed. Also, rinsing the rise before cooking removes whatever fibres are left after processing. What finally remains is refined starch. 

Siridhanya – In Minor millet ro Siri Dhanya fibre and carb are present in concentric circles from the center of the grain to the outer layer. 

Soaking them for 6-8 hours helps the inner fibres absorb water and also improves the bioavailability of many other nutrients. If these are cooked without pre soaking, the inner fibre layers may cause digestive problems.

How to use

Wash or rinse siridhanya with water and soak it in clean water for minimum 6-8 hours. Cook them in the same water.

Why soaking is important for Minor millet consumption

  • It removes anti nutrients such as phytic acids from the grains.
  • It helps the fibres in the deeper layers of millet to expand.
  • It increases the bioavailability of key nutrients in grains.
  • It simplifies the process of absorption and digestion of nutrients.
  • It also removes the bitterness found in the wholegrain.
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What can you make with Siridhanya?

Minor millets can be used to prepare anything that you prepare with normal rice or wheat. So it’s just a substitution.

You can include them as flakes, popped grain, flour, rawa form.

Idli, dosa, roti, thepla, thalipeeth, pulao, biryani, khchdi, pakora, porridge, soup, cake, cookies..you name them and you can make them. 

Do check Youtube channel for recipes made with OGMO Premixes of Siridhanya here..

OGMO Foods Youtube 

Rich in protein, fibre, vitamins and minerals yet free from glutens, why would you only let birds eat it? 

Medicines can’t boost our immune system, but our lifestyle and what we eat can.

Follow an active lifestyle, exercise regularly, drink plenty of water and include fruits and vegetables along with Siridhanya or minor millet diet to get the maximum health benefits.

Let’s discover the benefits of Plant based foods, one ingredient at a time.

Take charge – be healthy and happy!  

Credits; The content is inspired by the extensive research done on millet by Smart Food campaign of ICRISAT and the work of doctor Khadar Vali, a renowned scientist also known as Millet Man of India.

ICRISAT

Doctor Khadar Vali

Disclaimer -This video is for general information and educational purposes only. It is not designed or meant to treat any medical condition. Please consult your physician and healthcare provider before putting into practice any information given in this post.

WHAT‘ and ‘WHY‘ of Siridhanya or Minor millets.

What are Minor Millet or Siri Dhanya

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Introduction

Millet is one of the oldest cultivated grains with more than 6,000 varieties around the world! 

And yet many people haven’t heard about them.

This is a series of posts to understand the WHAT, WHY and HOW of minor millets or Siridhanya.

Before the popularity of rice, corn and wheat, millet was our staple diet for long. It was our staple diet, before the popularity of rice, corn and wheat.

Ragi mudde, jowar bhakri, jonna roti, bajra raab, Kelvaragu koozhu is not new to Indian kitchen.

The Green Revolution in India in the 1960s changed the course of our dietary preferences. And slowly, these traditional grains have been forgotten and exchanged for a more refined diet of polished rice and wheat.

But, now thanks to the ‘eat local’ movement, some of these Indian superfoods are back on the market shelves.

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What are Millet

Millets are ancient grains that belong to a grass family.  Millet is actually an umbrella term for various small seeded grasses used for human consumption.

Millet are tiny round seeds whish are usually referred to as a grain and come in different colours..red, yellow, white, brown, grey and green.

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Types of Millet

Millets are divided into 2 broad categories namely Major and Minor millets.

Due to the abundance of medicinal power Minor millets are renamed as Nutir Cereals in India. 

Doctor Khadar Vali, The Millet Man of India has named these nurtient-dense grains as Siri Dhanya (Siri refers to rich and Dhanya means dhan or crop).

Major millets are slightly larger than minor millets which are very tiny.

Naked grains; Naked grains refer to the three popular types which are devoid of the hard, indigestible husk that some millets have. Namely, Ragi, Jowar, and Bajra. These does not require processing and are popular because of the ease of use.

Husked grains; minor millet or Siri Dhanya has a hard indigestible seed coat which needs to be removed before consumption.

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Common names of some Millets in different language;

Ragi/finger millet – gelvaragu

Bajra/pearl millet – khambu

Barnyard millet – sanwa or kuthiraiwali.

Little millet – samai or kutki

Foxtail millet – called Kangni in hindi and Thinnai in Tamil.

Kodo millet – varagu

Credits; The content is inspired by the extensive research done on millet by Smart Food campaign of ICRISAT and the work of doctor Khadar Vali, a renowned scientist also known as Millet Man of India.

Do visit their websites and Youtube channels for more information on the same

ICRISAT

Doctor Khadar Vali

 

Disclaimer -This video is for general information and educational purposes only. It is not designed or meant to treat any medical condition. Please consult your physician and healthcare provider before putting into practice any information given in this video.

WHY and HOW of  Minor Millet or Siri Dhanya.