Everything You Need To Know About Proso Millet

In a world where nutrition is vital to our well-being, Proso Millets emerge as a superhero for growing bodies. With childhood obesity rising and concerns about adequate nutrition, Proso Millets step in as a wholesome solution. Packed with essential nutrients like fibre, protein, and minerals, these tiny grains offer a delicious way to nurture young bodies.

Did you know that Proso Millets are a gluten-free grain, making them an ideal choice for those with gluten sensitivities? With childhood dietary habits shifting towards processed foods, incorporating Proso Millets becomes a simple yet impactful step for parents. Let’s discover the incredible benefits of Proso Millets and empower the next generation with the nutrition they deserve.  It’s time to make Proso Millets a delightful addition to every child’s plate!

What is Proso Millet?

Proso Millet (Panicum Miliaceum) is popular due to its fast growth, drought tolerance, and nutrient density. It is grown and consumed annually in many countries worldwide, including India, Russia, China, the USA, Afghanistan, Pakistan, Europe, and the Middle East. Its fertile florets have hard, shiny shells that tightly enclose the seed as they fall. The millet comes in many colours, such as olive-brown, brown-black, orange-red, light cream, and gold. 

It’s versatile, great in soups, salads, and bread, and can be used in veggie stews and meats. Proso Millet has medicinal properties and can patch up wounds, abscesses, and rashes. Additionally, it is gluten-free, and high in protein, carbs, and fats, making it a great energy booster. Make it a part of your diet than other millet options as it has the highest protein content.

Nutritional Value of Proso Millet (on serving 100 grams)

Proso millet is a highly nutritious cereal grain that is gaining popularity worldwide. It is a rich source of several essential nutrients and can be a great addition to your daily diet. According to the Agricultural and Processed Food Products Export Development Authority (APEDA), 100 grams of proso millet contains proteins, fats, carbohydrates, vitamins, and more. Let’s have a look at the table below:

Amazing Health Benefits of Proso Millets

Proso millet is not only a food crop, but it also offers significant health benefits. Its nutritional content makes it a healthy diet for diabetics and obesity. Here are some proso millet health benefits that you can check upon:

Prevents Cancer: Recent studies have suggested that consuming a diet high in fibre can be an effective way to prevent breast cancer in women. Research has shown that women who regularly consume proso millet, a type of grain rich in fibre, have a 50% lower risk of developing breast cancer. By making simple changes to the diet and incorporating more fibre-rich Proso Millet and other foods, we can take proactive steps to reduce our risk of developing this disease.

Respiratory Health: Did you know that consuming Proso millet can help you relieve and prevent asthma? Yes, it’s true! Recent research suggests that 7 out of 10 people who have consumed millet in high portions have noticed a significant improvement in the reduction of asthma attacks and wheezing. Unlike wheat, which is often associated with allergens that trigger asthma, millet has no adverse effects and shares the same nutritious ingredients. 

Keep Heart Healthy: Proso Millet is rich in magnesium, potassium, and lignans, which help to lower blood pressure, prevent chronic diseases, and optimise the circulatory system for better cardiovascular health.

Prevents Diabetes: Most people today suffer from diabetes and a one-stop solution is to have Proso millet, used as a staple food in developing countries. It reduces the risk of type 2 diabetes as it contains sufficient amounts of magnesium. Moreover, Magnesium is an important mineral that increases the efficiency of glucose and insulin receptors in the body.

Strengthen Bones: Calcium is the most abundant mineral in the human body, and it plays a critical role in many bodily functions, including muscle contraction, bones, teeth, nerve function, and blood clotting. Offering this in diet to growing infants can provide a valuable source of calcium to support growth and development during the early stages of life.

Anti-ageing Properties: Proso Millet contains antioxidants that aid in eliminating free radicals from the body. These free radicals are naturally produced by the body, and they can cause cell damage and tiredness, leading to wrinkles and loss of colour, among other things. Regular intake of this item can help slow down the ageing process.

Helps to Assist Digestion: This fibre-rich food promotes digestive health and alleviates issues like bloating, constipation, and cramps. It also helps reduce the risk of gastrointestinal diseases and improves liver, kidney, and immune health. 

Balance Cholesterol Levels: Proso Millet is high in fibre, which can help lower bad cholesterol and increase good cholesterol in the body, promoting heart health.

Detoxification: Proso millet is rich in antioxidants that help eliminate toxins from the liver and kidneys. It contains curcumin, quercetin, ellagic acid, and catechins that enhance the elimination and neutralisation of enzymatic activity within the organs.

How to Use Proso Millet in Your Diet?

Proso millet is a versatile grain that can be incorporated into a variety of dishes. One popular way to consume is by adding sprouted seeds to soups and salads, which not only adds flavour and texture but also provides a nutritious boost. In addition, the proso millet seeds can be ground into flour, which can then be used to make a range of baked goods such as bread, noodles, pasta, and fermented foods.

Proso millet can also be added to vegetable stews and meats, providing a hearty and wholesome addition to these dishes. For a more creative twist, it can be fried with chopped vegetables, creating a unique and flavorful side dish or snack.

For those looking for a hearty breakfast option, proso millet porridge can be made by boiling the millet and adding fruits and nuts for added flavour and nutrition. Additionally, you can make traditional Indian dishes such as chapattis, dosas, and idlis, providing a gluten-free alternative to wheat flour.

Frequently Asked Questions

1) How do I store Proso Millets to maintain their freshness?

Store them in an airtight container in a cool, dry place to preserve their freshness and prevent moisture-related issues.

2) Are Proso Millets easy to cook?

Yes, cook them like rice or use them in salads, soups, or as a substitute for rice and couscous to add a healthy twist to your dishes.

3) Can women consume proso millets during pregnancy?

Yes, proso millets and its other types can be a part of a healthy diet during pregnancy. They provide essential nutrients and can help maintain a balanced diet.

4) What are the side effects of eating proso millets?

Proso millet is a safe grain to eat, but people with allergies to grains should be careful. Digestive discomfort may occur in some people when consumed in excess quantities.

5) Which is better: proso millet or foxtail millet?

Foxtail millet flour has a higher TPC than proso millet flour. Phenolic content varies significantly between milling fractions, with the husk and outer bran layers containing the most phenolics.

6) Can you suggest some recipes that use Proso Millet?

Proso millet is a nutritious ingredient used as a rice substitute in pilafs, make porridge, using it in salads, or explore baking with proso millet flour.

Bottom Line

Proso millet is a highly nutritious food with phytonutrients that has a positive impact on ageing, and the nervous system, and reduces the risk of cancer and heart disease. It’s a good source of essential nutrients like phosphorus, iron, zinc, fibre, and vitamin B6. So, why not give it a try? Your body will thank you for it!