Pearl Millet (Bajra)

 

In many developing countries' dry and warm climates, pearl millet has long been a significant grain, fodder, and stover crop. Pearl millet grows well in regions with high temperatures, low soil fertility, and drought. It can be produced in regions where other cereal crops, such maize or wheat, would not thrive because of its resistance to harsh growing circumstances.

This millet has cholesterol-lowering phytochemicals. Folate, magnesium, copper, zinc, and vitamins E and B complex are also present. In comparison to other millets, it contains a high energy level. It also contains a lot of health-promoting unsaturated fats and calcium. Pearl millet offers a multitude of health advantages because of its rich mineral and protein makeup. The grain with the most protein is pearl millet. It has a lot of important minerals in it, such zinc, phosphorus, and magnesium. Vitamins and vital amino acids are also present, which add to its medicinal qualities.

 

The most common variety of millet farmed is pearl millet. Similar to sorghum, pearl millet typically has a protein concentration of 9 to 13%, although there have been notable fluctuations, ranging from 6 to 21%. In comparison to sorghum (14.2%), wheat (17.2%), and rice (8.3%), pearl millet (20.4%) and finger millet (18.6%) had greater total dietary fibre contents. Pearl millet's total dietary fibre content was also determined to be 17%.

 
Composition of Nutrients per 100 grams: 10.96 g of protein, 5.43 g of total fat, 61.78 g of carbohydrates, and 1456 kilocalories of energy 

Health Benefits:

• Beneficial in treating stomach ulcers: Pearl millet is recommended for curing stomach ulcers. The most common cause for stomach ulcers is excess acidity in the stomach after food intake. Pearl millet is one of the very few foods that turns the stomach alkaline and prevents formation of stomach ulcers or reduces the effect of ulcers

• Beneficial for Heart health: The lignin and phytonutrients in millet act as strong antioxidants thus preventing heart related diseases. This is why, pearl millet is considered good for heart health. High amounts of magnesium present in pearl millet have been shown to control blood pressure and relieve heart stress

• Beneficial due to high amount of magnesium: Pearl millet contains high concentration of magnesium which helps reduce severity of respiratory problems for asthma patients and is also effective in reducing migraine attacks

• Helps in bone growth development and repair: Pearl millet has a large amount of phosphorus. Phosphorus is very essential for bone growth and development as well as for development of ATP which is the energy currency of our body

• Reduces cancer risk: All millets are known to reduce the risk of cancer occurrence and pearl millet is no exception. Though scientists are not sure how this is, they believe it has something to do with the high amount of magnesium and the compound phytate

• Helps in weight loss: The biggest challenge faced by people trying to lose weight is controlling their food intake. Pearl millet can aid the process of weight loss as it is high in fibre content. Owing to its fibre content it takes longer for the grain to move from the stomach to the intestines. This way, pearl millet satiates hunger for a long period of time and thus helps in lowering the overall consumption of food

• Beneficial for diabetes: Pearl millet is very effective for controlling diabetes. Because of its high fibre content, it digests slowly and releases glucose into the blood at a slower rate as compared to other foods. This effectively helps in maintaining the blood sugar level constant in diabetes patients for a long period of time

• Beneficial for Celiac Disease: Celiac disease is a condition in which a person cannot tolerate even a small amount of gluten in his/her diet. Unfortunately, most of the common grains like rice, wheat, etc have gluten present in them. Millets are the only type of grains which do not have any gluten present. Thus this is suitable for people with celiac disease

• Reduces Cholesterol: It is common knowledge that Pearl Millet is suggested for people suffering from high cholesterol levels. Pearl millet contains a type of phytochemical called phytic acid which is believed to increase cholesterol metabolism and stabilise the levels of cholesterol in the body

• Contains all the essential amino acids: Amino acids are essential for smooth functioning of our body. Pearl millet is one of the few foods which have all the essential amino acids required in it. Unfortunately, most of these amino acids are lost in the process of cooking because these amino acids cannot stand high temperatures. Thus, it is better to consume in a low cooked form to preserve as many of these amino acids as possible

• Beneficial in Preventing Gall stones: The high fibre content in pearl millet is also known to reduce the risk of gall stone occurrence. The insoluble fibre content in pearl millet reduces the production of excessive bile in our system. Excessive amount of bile secretion in our intestine often leads to aggravate the condition of gall stones

 •Anti-allergic properties: Pearl millet is a treasure trove of beneficial properties. The grain is very digestible as such and has a very low probability of causing allergic reactions. Due to its hypo allergic property, it can be safely included in the diets of infants, lactating mothers, elderly and convalescents

Recipes: Pearl Millet Caramel Slice

Pearl Millet Cheese Cookies

Pearl Millet Milk Chocolate

Pearl Millet Jilebi

Pearl Millet Sev

Pearl Millet Veggie Box puff

Pearl Millet Rusk

Pearl Millet Besan Laddu

Pearl Millet Pakoda

Pearl Millet Pesarattu

Pearl Millet Upma

Pearl Millet Roti

Pearl Millet Thalipeet

Pearl Millet Onion Muthias

Pearl Millet Halwa

Pearl Millet Khichdi

 References: Nutritional and Health Benefits of Millets

Millet Recipes – A healthy Choice