Little Millet – Benefits, Uses and Side Effects

Don’t be deceived by the term “little millets”. Little millets might be tiny but it’s nutrient packed. They have grown for ages mostly in Asia and africa. However their popularity has soared across the globe partly because they are a good source of fibre, iron, and calcium. They are also gluten-free, making them a great option for people with celiac disease or gluten sensitivity. This article covers everything you need to know about little millets including its benefits, and downsides. Keep reading!

What are little millets?

Little millet is called little because of its size as compared to other millet varieties. These millet seeds are some of the smallest among all cereal crops.

What makes little millet stand out among the host of other types of millets is because:

• They are Nutritious: Despite their size, little millets pack a punch. They’re a good source of fibre, iron, calcium, and antioxidants, making them a nutritious addition to your diet.
• They are Gluten-Free: Unlike many grains, little millets are naturally gluten-free, perfect for those with celiac disease or gluten sensitivity.
• They are Adaptable Crop: Little millets can survive harsh weather including drought, thrive well on not-so-fertile soil, and are pest resistant. This means they can be a reliable source of food even in areas that are not ideal for farming. 
• They have Mild Flavour: Their mild, nutty taste makes them versatile for different dishes, and can make a good addition to any meal. 

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Benefits of Little millets 

Here are some of the amazing benefits of little millets:

• Aids in Digestion: they are rich in fibre which helps promote digestion and prevents constipation. The dietary fibre helps to regulate bowel movements. 
• Controls Blood Sugar: Little millets boast a low glycemic index, meaning they cause less spikes in blood sugar levels. This is one diet you need to battle against diabetes or keep blood sugar in control. 
• Helps in Reducing Weight: the fibres in millets makes you fuller for longer hence, there is less cravings for food which ultimately results in weight loss.   
• Rich in Antioxidant: packed with antioxidants,little millets contain natural compounds that fight free radicals, or any toxins in the body. Hence, you can stay healthy and strong while keeping illnesses at bay.  
• Heart Health: with the presence of magnesium and fibre to lower bad cholesterol levels, little millet will do your heart good. The presence of magnesium in little millets contributes to improved heart health, while the fibre can help lower bad cholesterol levels.
• Gluten-Free Friend: they are naturally gluten-free. Gluten sensitive people or those with celiac disease have got a safe addition to their diets. 

How to Use Little Millet 

Looking for ways to incorporate these little (mighty) millets to your diet? Here you go:

• Porridge: replace your rice or wheat with millet for your porridge. Cooked these  little millet with curry leaves, garlic, red chillies, coriander leaves, cumin seeds to soften the texture. Want porridge as breakfast? Add nuts, seeds, fruits, or a drizzle of honey for extra flavour. 
• Savour: Little millets are also commonly used as savour in South India to prepare pongal, upma, pulao and other dishes. It can add a unique texture and gives the taste an extra punch.  
• Dosa: the millet dosa made from the wonder of little millet, urad dal and fenugreek seeds. It is a sumptuous goodness, gluten-fre and can be paired well with sambar and chutney fillings. A meal South India takes pride in. 
• Soup and Stew: Little millets can take your soups and stews to another level. Their small size means they can be cooked easily without taking too much time while adding their mild flavours.  
• Baking: ditch wheat flour for millet in baking. A good option for gluten-free bread, cookies, pancakes or cake.  Little millet flour can be a healthy substitute for some wheat flour in baking.

These are just a few of what little millet can do to your meal. It is not surprising they are also praised not only for the health benefits but also versatility.  

Who Should not take Little Millet

While little millets boast of many benefits, there are a couple of cases where they are best avoided.  Do not take little millet if:

• You have Hypothyroidism: Little millets, like many other millets, contain goitrogens. Goitrogens can disrupt with iodine absorption, which is crucial for thyroid function. If you have hypothyroidism, consult your doctor about including little millets into your diet. They might tell you to take in moderation or soak it first for fermentation before consumption. This can help reduce the goitrogen.
• You have Sensitive Digestion (in some cases): The high fibre content in little millets, while beneficial for most, can sometimes cause digestive discomfort in people with sensitive digestive systems. If you experience bloating or gas after consuming little millets, you might want to limit intake.

Overall

The benefits of little millets outweigh the drawbacks for most people. They are a healthy meal that can serve many purposes in your kitchen, making them a valuable addition for a balanced diet. If you’re looking to try out new and nutritious options, little millets are definitely worth trying!