One of the ancient grains that is still accepted in modern society, millet is a great option for achieving overall health. Thanks to millet's resurgence in popularity, a variety of millet-based delicacies have found their way into restaurants and even people's kitchens. Drought- and flood-tolerant crops can be processed into a variety of sweet and savory snacks and meals. Millet is an excellent source of protein, soluble and insoluble fiber, and various micronutrients such as iron, calcium, and phosphorus. (Also read | Ancient Wisdom Part 38: Bay leaves can lower cholesterol and treat digestive problems. Know all the benefits)
People who lead a sedentary lifestyle should consider replacing refined grains with whole grains. Rich in fiber and high in protein, millet is especially recommended for diabetics as it helps manage spikes in blood sugar levels and prevents many complications associated with the disease. You can eat it as breakfast porridge, add it to cookies, drink it with milk, or add it to salads to reap its many nutritional benefits.
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Barnyard grass, scientifically known as Echinochloa esculenta, is a gluten-free ancient grain with numerous health benefits. In ancient times, this millet was a staple food in many cultures due to its versatility and nutritional value. The history of millet goes back thousands of years and is even mentioned in the Yajurveda texts. It has been cultivated in India for 4,000 years. Similarly, in China, the cultivation of millet dates back 2,000 years. Archaeological evidence suggests that millet was cultivated in Japan during the Yayoi period, approximately 4000 to 5000 years ago (Watanabe 1970).
Efficacy of barnyard grass
Ayush Agarwal, Ayurveda expert and founder of Rasayanam, details the various benefits of millet, from heart health to regulating blood sugar levels.
Rich in nutrients: Millet is a source of essential nutrients such as fiber, protein, iron, and calcium. It also contains important minerals such as phosphorus and magnesium, which contribute to overall health.
Gluten-free alternatives: Ideal for people with gluten sensitivities or celiac disease, millet serves as an excellent gluten-free alternative in a variety of dishes.
Weight management: Due to their high fiber content, barnyard grass helps with digestion, promotes satiety, and helps with weight management.
Regulates blood sugar levels: The complex carbohydrates found in millet are slowly digested and help maintain stable blood sugar levels. This grain is suitable for diabetics.
Heart health: Millet contains antioxidants and compounds that support heart health, such as lignans and phenolic acids.
In ancient times, millet was a staple in many diets throughout Asia. It was often used to make flatbreads, porridges, and fermented dishes. Due to its adaptability, it is used as a versatile ingredient in a variety of cuisines.
How to incorporate barnyard grass into your daily diet
Barnyard grass can be ground and used as flour for making rotis and parathas. Agarwal says it can also be used as porridge or as a snack.
Cooking technique: Barnyard grass can also be cooked in the same way as rice. Boil it in water or broth and use it as a nutritious base for meals.
Baking and flatbreads: Ground millet flour can be used in baking and making flatbreads and provides a gluten-free alternative with a nutty flavor.
Porridge and breakfast bowls: Add millet to your breakfast bowl with porridge or fruit, nuts and seeds for a healthy breakfast option.
Salad and pilaf: Mix cooked millet with fresh vegetables, herbs and light dressings to add a nutritious twist to salads and pilafs.
Fermented foods: Explore traditional fermentation techniques to create fermented millet dishes that enhance both flavor and nutritional value.
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People who should avoid barnyard grass
“Although barnyard grass is generally considered safe for most people, people with allergies or sensitivities to grains should use caution. Additionally, people with certain medical conditions or dietary restrictions may You should consult a medical professional before incorporating it into your diet,” Agarwal added. .
