Country Pearl Millet/நாட்டுக்கம்பு

Country Pearl Millet – Benefits, Nutrition & Uses

Country Pearl Millet, also known as Bajra in India, is one of the most nutritious and ancient grains cultivated for thousands of years. It is a gluten-free, high-fiber, and protein-rich grain that offers numerous health benefits, including improved digestion, diabetes control, heart health, and weight management.

Nutritional Profile of Country Pearl Millet (Per 100g)

• Calories – ~361 kcal

• Carbohydrates – 67g

• Protein – 12g

• Fiber – 8g

• Fat – 5g

• Calcium – 42mg

• Iron – 8mg

• Magnesium – 137mg

• Phosphorus – 296mg

• Potassium – 242mg

Health Benefits of Country Pearl Millet

1. Aids in Weight Loss & Improves Metabolism

• Rich in dietary fiber, which keeps you full for longer and reduces hunger pangs.
• Boosts metabolism, helping in effective calorie burning.
• Helps prevent overeating and cravings, supporting weight management.

2. Helps Regulate Blood Sugar Levels – Diabetes-Friendly

• Low Glycemic Index (GI) prevents sudden spikes in blood sugar.
• Rich in complex carbohydrates, ensuring slow digestion and steady glucose release.
• Helps improve insulin sensitivity, reducing diabetes complications.

3. Supports Digestive Health

• High fiber content promotes healthy digestion and prevents constipation.
• Acts as a natural detoxifier, cleansing the intestines and reducing bloating.
• Supports gut-friendly bacteria, improving overall gut health.

4. Strengthens Bones & Prevents Osteoporosis

• Rich in calcium, phosphorus, and magnesium, which are crucial for bone strength.
• Helps in reducing joint pain and bone loss, especially in older adults.
• Supports bone development in children and pregnant women.

5. Boosts Heart Health & Reduces Cholesterol

• Contains heart-friendly nutrients like potassium and magnesium.
• Helps reduce bad cholesterol (LDL) and promotes good heart function.
• Improves blood circulation and lowers blood pressure.

6. Enhances Immunity & Fights Infections

• Packed with antioxidants, which help fight free radicals.
• Rich in iron and zinc, essential for immune function and preventing anemia.
• Helps the body recover from fatigue, infections, and inflammation.

7. Improves Brain Function & Reduces Stress

• Contains B vitamins, which support better memory and brain function.
• Helps reduce stress, anxiety, and mental fatigue.
• Supports cognitive health in children, students, and the elderly.

8. Provides Long-Lasting Energy – Great for Fitness Enthusiasts

• Slow-releasing carbohydrates ensure sustained energy levels.
• Ideal for athletes, gym-goers, and active individuals.
• Helps in muscle recovery and stamina building.

9. Naturally Gluten-Free – Ideal for Celiac Patients

• Safe for people with gluten allergies and wheat intolerance.
• A great alternative to wheat-based products like rotis, dosas, and porridge.

Country Pearl Millet vs. White Rice – Which is Healthier?

Clearly, Pearl Millet is a superior choice as it is higher in fiber, protein, and minerals while also being diabetes-friendly.