Little Millet (Samai Rice) Benefits Uncovered: The Tiny Grain with Mighty Health Impact

When I went back home for lunch after a long and tiring day, my mother told me it was millet pulao on the table. 

Agh! But a spoon later, I was like – “It – is – delicious”. 

Its taste sparked curiosity within me about which types of millet is it and if it is healthy or not. And so, I did some deep research to find its benefits. The results were both eye and mouth-opening. 

It was Little Millet.

About Little / Kutki Millet

The scientific name for kutki millet is Panicum sumatrens. It is grown in Asiasince around 2700 B.C. During the Green Revolution, the cultivation of millets was not given much attention. So, the yield of this miracle gem decreased despite its heat tolerance and water efficiency advantages.

However, it is once again in the picture.

With more study and agricultural development programs, this little grain might provide food security for millions of people in developing countries.

The monsoon, or “kharif,” season is when kutki millet is cultivated, and sowing often begins in June. Its growth cycle is relatively short. It uses little water and grows well in a variety of environments.

The small, spherical, pale yellow seeds have a somewhat nutty flavor. They may stay light in color and seem somewhat transparent when you cook them.

Names of little millet in different Indian Languages

Hindi	Kutki, Shawan
Gujarati	Gajro, Kuri
Odia	Gurji, Koshla, Kuiri, Suan
Tamil	Saamai
Kannada	Save, Saame
Telugu	Samalu, Sama
Bengali	Sama
Punjabi	Kutki, Swank
Malayalam	Halvi, Vari, Chama
Marathi	Chama

Nutrition per 100 gms of Little Millets 

Little Millet – nutritional value – 100 grams^[1]

Energy	341 kcal
Protein	7.7 grams
Fat	4.7 grams
Carbs	67 grams
Fibre	7.7 grams
Minerals	Calcium, phosphorus, Iron, Potassium, Magnesium, Sodium, Zinc, etc.
Vitamins	Vitamin B, E, etc.

Want to shed some pounds? Little millet’s got your back! Need a happy heart? It’s there to lend a hand! 

From boosting our digestion to keeping our immunity in top shape, this tiny grain knows how to make a difference. 

Now, as we’ve seen its nutritional charm, let’s cook this magical grain and cherish the aroma.

Little Millet benefits

1. Little Millet boosts digestion

These tiny grains do big wonders for human digestion. Now, there are three things that make it an elixir for your digestive system:

• It has a rich fibre content 
• Its resistant starch acts as a prebiotic
• Its anti-inflammatory property provides relief from digestive issues
• It protects the stomach lining from damage though and promotes gastric mucosal health
  

Furthermore, this grain is gluten-free. And because gluten intolerance reduces nutrition from life, this millet restores it back. 

Wonderful, right? 

Because when the tummy is happy, life is happy. 

2. Little Millet helps in weight-loss 

Little millet is known for its weight-loss properties. 

• Firstly, its high fibre content aids digestion and enhances energy management. Rather than spiking your blood with sugar, it releases it slowly. 
• Secondly, it has high protein content. This keeps you fuller for longer. As a result, you don’t overeat. This same protein help regulate numerous hormones that help in losing weight.
• Lastly, it has nutrients such as iron, calcium, manganese, potassium, zinc, etc. These nutrients increase metabolism and enhance weight loss. 

Fantastic!

3. Little Millet Heals the heart 

Little millet has heart-healing properties. Its anti-inflammatory and antioxidant properties ensure that our blood vessels stay super well, thereby allowing blood to flow freely. Because when vessels get blocked, we know what happens. 

Also, little millet’s magnesium content is a boon for the heart. It lowers cholesterol and promotes a healthy heart rhythm. Now, your heart won’t skip a beat. 

4. Little Millet promotes good sleep 

Millet’s sleep-enhancing property is the sweetest of all the little millet benefits. It may not be a bedtime lullaby, but its nutritional composition can certainly contribute to a better night’s sleep. Here’s how:

• It contains tryptophan. This amino acid leads to an increase in serotonin and melatonin. Now, serotonin is a ‘feel good’ hormone whereas melatonin is a ‘sleep good’ hormone. ^[2]
• It contains magnesium, potassium, and vitamin B6. All these nutrients aid in having a good night’s sleep. ^[3]

5. Little Millet is an antioxidant powerhouse 

Little millet harbours a rich range of antioxidants. These antioxidants do many a wonder to our health. ^[4]

Because of the antioxidants present, little millets are known to aid brain health. Furthermore, these phytonutrients enhance skin quality and add years to your life. Surely, the changes won’t be visible in a day or month. But over the years, you’ll see the goodness happening within you.

6. Little Millet Balances Blood Pressure 

Little millet contains fibre. It is this fibre that adds bulk to your stool and makes it move slowly. Consequently, your body absorbs nutrients well and releases glucose slowly. This prevents a sudden blood sugar spike. 

7. Little Millet is a treasure trove of nutrients

Millet is one of the best whole grains out there. And little millet is surely a mighty one. It has high protein, fibre, numerous nutrients such as calcium, iron, zinc, manganese, vitamin B-6, etc., and antioxidants. 

All these things make it a potent whole grain. For a healthier lifestyle, try replacing rice with little millet to see big health benefits. 

Alright, little millets are a blessing to humankind. And so, you surely might ask for it at a restaurant someday. But by what name? Let’s learn about what little millet is called in different Indian languages. 

8. Suitable for Diabetes

For people who have diabetes or are trying to prevent developing the disease, little millet might make a great substitute for rice. Selecting meals that regulate blood sugar levels without generating sudden spikes or dips is crucial since they have a low glycemic index.

Compared to many other grains, tiny millet has a G.I. of 52, making it a great choice for diabetics^[2]. Its high dietary fiber content delays the digestion and absorption of carbs, hence reducing blood sugar fluctuations.

Additionally, fiber helps lower cholesterol, lessen appetite, and facilitate better bowel movements^[3].

Even if you’re always looking for new ways to increase your intake of fiber, you may occasionally find it difficult to maintain a healthy eating routine. But you don’t know who to ask for advice or what to do next.

So don’t worry—Aashirvaad Atta and a group of expert nutritionists created The My Meal Plan test, which can calculate your daily fibre consumption and provide a detailed meal plan that adheres to the recommended intake.

To begin, all you need to do is click the link.

9. Supports Gut Health

A person’s overall health depends mainly on their gut; this millet is excellent for preserving digestive health. With over 30% fibre, little millet may promote better bowel movements, prevent constipation, lessen bloating, and ease indigestion—all of which contribute to improved gut health^[6].

In addition, a healthy gut helps maintain a robust immune system, which is better equipped to overcome challenges and protect our health.

10. Gluten Free Goodness

Gluten is a kind of protein that is often found in wheat, barley, and rye and can be difficult to digest. Gas, bloating, swelling, and cognitive fog are just a few of the uncomfortable symptoms that ingesting gluten can bring in someone with celiac disease or gluten sensitivity.

Whether you are aiming to eliminate gluten from your diet or have a gluten sensitivity, little millet is a gluten-free substitute for wheat and other gluten-containing items. They are a safe and nutritious alternative since they provide all the gluten-free nutrients ^[7].

11. Supports Respiratory Problems

A gluten-free substitute that may be beneficial for respiratory conditions is little millet. Because of its high magnesium content, it may help ease inflammation and stiffness in the airways by calming the smooth muscles of the lungs and respiratory system^[8]..

Furthermore, because kutki millet doesn’t include any of the common allergens that trigger asthma and wheeze, it could be a better choice for those managing respiratory issues than wheat and a few other varieties of grain.

12. Fighting Lifestyle Illnesses

Because of its low glycemic index, water-soluble gum content, low carbohydrate content, and delayed digestion, little millets can help fight lifestyle diseases^[9]. Polyphenols found in millets inhibit the activity of digestive enzymes such as lipases, amylase, pepsin, and trypsin^[10].

As a result, the body absorbs glucose from the intestines and releases carbs into the circulation later than usual.

They may be beneficial to those with lifestyle conditions such as diabetes, obesity, and cardiovascular issues since they increase the rate of fullness, weight loss, glucose tolerance, and prolonged emptying of the stomach.

So, it is advised that people with these diseases may include little millet in their diet.

Little Millet Recipes You Must Try

Little millet’s versatility in enhancing nutrients and adding a nutty, toasted flavour and texture to a wide range of dishes makes it unique.

1. Little Millet Upma

Presenting the recipe of a lovely and filling breakfast dish that’s quick and simple to make!

Ingredients:

• 1/2 cup little millet
• 2 tablespoons cooking oil
• 1 sprig curry leaves
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon urad dal (split black gram)
• 1 tablespoon chana dal (split chickpeas)
• 1/4 teaspoon asafoetida (hing)
• 2-3 green chillies, finely chopped
• 1 medium onion, finely chopped
• Salt, to taste
• 1/4 teaspoon turmeric powder
• 2 cups water
• Fresh coriander leaves, chopped (for garnish)
• Freshly grated coconut (for garnish)
• Lemon wedges (for serving)

Method

• Soak half a cup of little millet for around fifteen minutes to prepare this.

• Preheat oil in a pan or pressure cooker. Stir in the curry leaves, mustard seeds, cumin seeds, urad dal, chana dal, asafoetida, and green chilies.

• Let everything sizzle and unleash its aromatic scents. Add the finely chopped onions and sauté until they become translucent and tender. Add salt and turmeric powder to the mixture to intensify the taste even more.

• After draining, add the millet to the pan, making sure to coat all of the grains with the spicy mixture. Add two cups of water now and bring to a simmer. Use a pressure cooker and cook for approximately three whistles.

• Alternatively, place a lid on the pan and simmer the millet for 15 to 20 minutes or until it’s perfectly cooked and fluffy. After cooking, use a fork to fluff up the upma and garnish with chopped coriander leaves, grated coconut, and a squeeze of lemon juice for a tangy taste.

2. Little Millet Dosa

Ingredients:

• 1 cup little millet
• 1/4 cup urad dal (split black gram)
• 1/4 teaspoon fenugreek seeds
• Salt, to taste
• Oil, for cooking the dosa

Method:

• The millet dosa is a delicious, nutrient-dense, gluten-free, vegan breakfast option. First, soak one cup of little millet, one-fourth cup of urad dal, and a pinch of fenugreek seeds in water for four to five hours. The purpose of this soaking is to soften.

• Once these ingredients have soaked, combine them into a thick, smooth batter. Taste and add salt to get the right amount of flavour. To give this batter a tangy and delicious flavour, let it ferment in a warm area for eight to ten hours or overnight.

• When cooking, heat a non-stick skillet or tawa over medium-high heat. Spread the batter into a thin, circular dosa on the tawa by pouring a ladleful. Cook until brown and crispy on both sides, drizzling oil over the edges. To make sure the dosa cooks evenly, flip it.

• When finished, fold the dosa and place it on a platter. To create more dosas, repeat the procedure with the leftover batter.

To make dosa, try our AASHIRVAAD SVASTI PURE COW GHEE to give it an authentic taste. An exclusive ‘SloCook’ method is used to make AASHIRVAAD Svasti Ghee.

Heating it gently over three and a half hours at steadily higher temperatures gives an authentic aroma. In this manner, you can enjoy the tasty benefits and nutritional value.

Side Effects of Little Millet

Although eating a little millet might be a nutritious addition to your diet, it’s crucial to be aware of any potential adverse effects.

1. Thyroid Issues

Excessive intake or a diet high in this millet may be linked to hypothyroidism, a condition in which the thyroid gland does not generate enough hormones^[1]. To mitigate this, moderate your intake of this millet.

2. Digestive Problems

Due to its high fibre content, little millet may cause bloating, gas, or constipation in certain people, especially those who suffer from digestive disorders like inflammatory bowel disease or irritable bowel syndrome.

Ensure you drink enough water, chew your food well, and add this millet to your diet gradually to help with the digestive transitions.

3. Protein Imbalance

Little millet provides the body’s essential amino acids, making it a complete protein source. On the other hand, consuming too many amino acids can lead to health problems such as high blood pressure, kidney problems, or liver toxicity.

Mitigate these problems by consuming protein in moderation and adding fats and carbohydrates.

4. Absorption of Nutrients

Phytic acid, an antinutrient found in little millet, can impair the absorption of minerals from your diet, including iron, zinc, magnesium, and calcium. This could result in mineral deficits that impact bone health, energy levels, and immunological function (immunity levels)^[2].

To combat this, think about soaking, sprouting, or fermenting some millet before cooking, as these processes can improve the bioavailability of minerals and reduce phytic acid levels.

ITC emphasizes the importance of a balanced diet to promote a healthy lifestyle. Give our certified nutritionist a call for a 45-minute consultation and a customized nutrition plan created specifically for you.

It just requires scheduling an appointment with the dieticians and nutritionists. After that, you can have a virtual conversation with the nutritionist to ask questions about any health issue.

Tips for Preserving and Preparing Little Millets

Before we get started, let’s talk about storing the grains. Kutki millet can be stored for up to six months in airtight containers. Freezing these grains will extend their shelf life.

The following tips will help you incorporate kutki millets in recipes:

Additionally, you may thicken soups using little millets.Conclusion

Due to their small size, little millets are readily mashed by adding boiling water to soften them.

Even better, you can pop the millets and consume them like popcorn.

Soak them in a few glasses of water before cooking to loosen the starch and prevent sticking.

Use lidded containers for cooking millets to save gas or energy usage.

Before adding water, toast the grain in a pan to bring out its nutty taste.

The realm of little millet benefits is truly enchanting. Otherwise, rarely does a gone grain get a respite. The world is moving toward this wonderful whole grain for all its fantastic benefits. 

From aiding digestion and promoting weight loss to nurturing our hearts and enhancing sleep, Little Millet has an array of delightful surprises in store. What’s more? Its antioxidant-rich profile and nutrient-packed goodness make it a treasure trove of health benefits. 

If you are looking to cherish the magic of healthy whole grains in your daily diet, embrace little millets. 

So, let’s raise our spoons to this wonderful grain and relish the goodness it brings to our plates and our hearts. Cheers to little millet, the tiny yet mighty health warrior!

Also read –

Buckwheat Millet Benefits

Foxtail Millet(Kangni): Benefits and Nutrition

Amaranth Millets Benefits

Economic Impact of Millet Cultivation

Top 10 Millet Food Recipes You Can Make at Home

FAQs