Discover the Proven Health Benefits of Proso Millet (Chena)

There is a grain that you might think you have never tasted. But chances are that you have. We are talking about millet. These tiny pellet-like grains are cherished throughout the world for their nutritional value. You might have eaten it by the name of bajra, ragi, barri, or a local name that a lot of us might not know. 

Among the many types of millet out there, one is called Proso Millet. Today, we’ll be cooking it on the flame of knowledge to let the aroma of its benefits steam up your senses. 

Proso Millet: Meaning & Nutritional value

Scientifically, Proso Millet is known as Panicum miliaceum. When you look at these grains, you might think of them as something unimportant. They are tiny, pale yellow, and have a delicate texture. 

And what about taste? 

They have a mild and nutty flavour, and have a chewy mouth feel. Most often, the taste resembles that of rice or corn. But its nutritional value is quite different. It is far richer in terms of nutrition. 

Proso Millet – Nutritional Value – 100 grams

Brilliant right? 

This is the reason it is a dear part of all the different Indian cultures. Known by many names, in many forms, and eaten in many dishes, but for one reason – nutrition. Let’s have a look at the many names it is known by around India.

Different names of Proso Millet throughout India

Proso millet is often used around the world as a bird feed

The many benefits of Proso Millets

Some 10,000 years ago, an unknown group of humans thought of cultivating millets in China. There forth, it spread to India and became a traditional part of the Indian diet. Such was its importance that even Vedic texts discussed these potent grains. But today, we have lost it all to the sudden invasion of the Western fast-food culture. 

This year, UN FAO declared that 2023 will be celebrated as the International Year of Millets. Considering the worsening eating habits, it was direly required. After all, why can’t we have food that is delicious as well as nutritious?

Let’s look at how Proso millet enhances our well-being and allow us to live joyfully.

1. A warehouse of nutrients

Proso millet is not your ordinary grain. These tiny grains are packed with many nutrients that support normal body function. When our daily needs for vitamins and minerals are met, we thrive in life. Walking seems like air, face radiates with joy, memory works flawlessly, and grace flows through our bodies. 

Proso millet is a highly nutritious grain packed with protein, essential amino acids, dietary fibre, vitamins, and minerals like iron, magnesium, phosphorus, and manganese. Rich in antioxidants, it can aid in cell protection, while its fibre and potassium content promotes heart health. Its calcium and magnesium content contribute to bone health. 

Proso millet is one of the oldest cultivated crops in the world.

2. Enhances skin and overall health

It might seem a bit illogical, but these tiny grains make big changes to our skin health and longevity. As we age, our skin and organs start to wither gradually. This is a natural process; however, the presence of oxidants and free radicals in our bodies speeds up this process. Now, where do millets come in the picture?

The antioxidants present in them have been found to be helpful in fighting off these free radicals. In short, Proso millets help our bodies fight off bad molecules that try to hurt our body’s cells. (1)

3. Promotes healthy blood sugar levels

When our blood sugar levels are in a healthy range, the joyful possibilities are endless. We have the energy to pursue our passions, the focus to tackle our goals, and the vitality to savor every moment. We can take long walks in the park without worrying about fatigue and can indulge in our favorite foods without guilt. Even sleep feels deep and restful each night. And know what? Millets may help you get just all these. 

First of all, Proso millets are rich in fibre and complex carbs. This means that the food moves slowly through the body. This prevents the sudden blood sugar spike in your body. Apart from it, the magnesium and potassium found in it are known to improve insulin sensitivity. 

It is a drought-resistant and sturdy crop that can be grown in harsh and dry regions

4. Brings better digestion

The fibre present in the Proso millets works excellently at improving digestion. When you eat something rich in fibre, your bowel movement stops becoming an annoyance. Fibre has many functions when it comes to digestion: 

• It enhances the number of good gut bacteria that digest food

• Acts as a cleaning brush and cleanses out toxins, bacteria, and other bad build-ups in the gut

• Slows down the pace of food movement and allows the body enough time for nutrient absorption

• Promotes regular bowel movement and prevents constipation or lose motions

• And also, keeps us feeling fuller for long enough. As a result, we don’t overeat, over-snack, or oversleep. 

Seems a bit unbelievable, but all this is true. And do you know how much fibre 100 grams of proso millet holds? 8.5 grams. 

And how much should one have per day? Anywhere around 25 grams. This means these grains help you meet nearly 33% of your daily fibre requirement.

Proso millets are versatile grains and can be used in a variety of dishes. Using it, you can make porridge, bread, and even beer.

Unhusked Proso millets have a long shelf life. It can be stored for up to 20 years if not dehusked.

5. Gluten-free

Although many of us think of protein as super-beneficial, which indeed it is. Sometimes it is not. Gluten is one type of protein that a few people find discomforting. Yes! It is the same protein that rises the dough and gives it chewiness. But if you are allergic to gluten, you might want to avoid it.

Proso millet, like other types of millet, doesn’t contain any gluten. This means that you don’t have to worry about cruel stomach cramps and any allergies that gluten causes. Bake it into bread, make porridge, or brew some beer (under strict knowledge and supervision), you don’t need to worry about gluten anymore. 

6. Helps in healthy weight management 

Proso millet supports weight management through its high dietary fibre content, which fosters feelings of fullness to prevent overeating. It also has a low glycemic index, allowing for a slow, steady release of glucose that aids in maintaining consistent blood sugar levels and thus controlling cravings. 

The grain is rich in vitamin B content which enhances metabolic processes, aiding the body in efficiently converting nutrients into energy. Its high protein levels further contribute to satiety, hunger reduction, and the promotion of lean muscle mass. Therefore, when combined with a balanced diet and regular exercise, proso millet can be a beneficial addition to a weight management plan.

Conclusion

Today, food is everywhere, readily available. This should have been a blessing for us. However, we made the wrong choices and invited an unhealthy lifestyle. The solution? Bring the food back into the kitchen which traditionally used to be there. 

Proso Millets have been around us for around 10,000 years. Back then we cooked it on the natural wood fire and cherished it with family and friends. Now, you can cook it on gas. It is one of those rare grains that are rich in both micro and macronutrients. It has protein, fat, fibre, vitamins, and minerals. 

Where its high fibre promotes good digestion, the vitamins and minerals present help in enhancing brain health, heart health, skin health, and overall well-being. Life feels wonderful when we can think, thank, and thrive. 

So, the next time you reach for that bag of chips or sugary snack, consider reaching for Proso millets instead. Make a positive choice for your health by including this superfood back in our diets. 

And if you are looking for an easy solution to add this amazing grain to your diet, add Aashirvaad Multi-millet mix to your diet. All you have to do is add the millet mix to your regular atta and bring the benefits of millets just like that in your life.

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