Little Millet, is a small grain that belongs to the millet family. Millets, cultivated for ages and are gaining popularity as a grain-free, healthful alternative to wheat and rice. Millets, such as Samai in Tamil, have lower water and carbon footprints than certain other cereals, making them more environmentally friendly.
We can include samai in different meals, just like rice. With samai / little millet we can make a variety of dishes, including rice, idli, dosa, upma, kichadi, payasam, and kulipaniyaram. The nutritional value of Samai (Little Millet) may vary slightly depending on factors such as growing conditions and processing methods. The values provided below are approximate and based on a standard serving size of 100 grams of raw Little Millet / Samai:
- Energy: 378 calories
- Carbohydrates: 72 grams
- Dietary fiber: 7.6 grams
- Sugars: 0.4 grams
- Protein: 9 grams
- Fat: 4 grams
- Saturated fat: 1 gram
- Monounsaturated fat: 1.4 grams
- Polyunsaturated fat: 1.3 grams
- Minerals:
- Calcium: 17 mg
- Iron: 9.3 mg
- Magnesium: 137 mg
- Phosphorus: 283 mg
- Potassium: 195 mg
- Zinc: 1.7 mg
- Copper: 0.5 mg
- Manganese: 2.1 mg
- Vitamins:
- Thiamin (Vitamin B1): 0.7 mg
- Riboflavin (Vitamin B2): 0.1 mg
- Niacin (Vitamin B3): 1.7 mg
- Pantothenic acid (Vitamin B5): 1.1 mg
- Vitamin B6: 0.4 mg
- Folate (Vitamin B9): 56 mcg
- Vitamin E: 0.3 mg
- Phytonutrients:
- Phytic acid: 791 mg
- Total polyphenols: 33 mg
Samai is a gluten-free grain, also regarded as an excellent source of nutrients, especially when compared to grains that have undergone more processing, such white rice. Its high fiber content can contribute to better digestion and overall gut health.
Keep in mind that the nutritional content of cooked Samai may differ slightly from its raw state due to the cooking process. Nevertheless, Samai remains a nutritious and wholesome addition to a balanced diet. As with any food, moderation is key, and it’s essential to combine it with a variety of other foods to obtain a wide range of nutrients for optimal health. Here are some of the benefits of Samai (Little Millet):
Nutrient-rich
Samai is a good source of essential nutrients, including minerals like calcium, iron, magnesium, phosphorus, and potassium. It also contains vitamins such as thiamin, riboflavin, niacin, and folate.
Gluten-free
For people with gluten sensitivity or celiac disease, Samai serves as an excellent gluten-free grain option, allowing them to enjoy a variety of dishes without the risk of adverse reactions.
Low glycemic index
Little Millet has a low glycemic index, which means it releases glucose into the bloodstream at a slower and steadier rate. This can be beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.
Rich in fiber
Samai is a good source of dietary fiber, which promotes better digestion, helps prevent constipation and supports overall gut health.
Weight management
Due to its fiber content and slow-release of glucose, Samai can help in managing weight by keeping you feeling fuller for longer, thus reducing the overall calorie intake.
Cholesterol management
Some studies suggest that the consumption of millets, including Samai, may help lower LDL cholesterol levels and reduce the risk of cardiovascular diseases.
Antioxidant properties
Samai contains antioxidants, such as polyphenols, which help neutralize harmful free radicals in the body and contribute to overall health and well-being.
Easy to digest
Compared to some other grains, Samai is relatively easier to digest, making it a suitable option for people with sensitive stomachs.
