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)
- 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.
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.
Some more reasons to include Siri Dhnaya in your diet;
- Abundance of dietary fibres, protein, and many micro & macro nutrients.
- Their carb to fibre ratio is lower than some other staple grains such as white rice.
- 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.
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)
- 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.
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.