Little Millet Rice-[சாமை அரிசி]

Little Millet Rice (Samai) – Benefits, Nutrition & Uses

Little Millet, also known as Samai (Tamil), Kutki (Hindi), Sama (Telugu), and Saame (Kannada), is a highly nutritious and gluten-free grain that has been consumed in India for centuries. It is a great alternative to white rice and is rich in fiber, protein, vitamins, and essential minerals.

Nutritional Profile of Little Millet (Per 100g)

Calories – ~329

kcalCarbohydrates – 67g

Protein – 7-9

gFiber – 7-9g

Fat – 4.5g

Calcium – 17mgIron – 9.3mg

Magnesium – 55mgZinc – 2.3mg

Health Benefits of Little Millet Rice (Samai)

1. Diabetes-Friendly & Regulates Blood Sugar

• Low Glycemic Index (GI) prevents sudden spikes in blood sugar levels.
• Rich in fiber, which slows glucose absorption and improves insulin sensitivity.
• A great rice substitute for people with diabetes and prediabetes.

2. Aids in Weight Loss & Boosts Metabolism

• High fiber content keeps you full longer, reducing frequent hunger pangs.
• Low in calories and high in complex carbohydrates, promoting slow digestion.
• Boosts metabolism and fat burning, aiding in healthy weight management.

3. Improves Digestion & Gut Health

• Rich in dietary fiber, which prevents constipation and promotes smooth digestion.
• Supports gut-friendly bacteria, improving overall digestive health.
• Helps detoxify the body naturally.

4. Heart-Healthy & Reduces Cholesterol

• Rich in antioxidants & fiber, helping lower bad cholesterol (LDL).
• Contains magnesium and potassium, which regulate blood pressure.
• Reduces the risk of heart disease and stroke.

5. Strengthens Bones & Prevents Osteoporosis

• Good source of calcium, phosphorus, and magnesium, essential for bone strength.
• Helps prevent osteoporosis and joint-related issues, making it ideal for women and elderly people.

6. Enhances Immunity & Prevents Deficiencies

• Rich in iron and zinc, boosting immunity and preventing anemia.
• Helps improve hemoglobin levels and oxygen transport in the body.
• Essential for growing children, pregnant women, and people recovering from illness.

7. Gluten-Free & Suitable for Gluten Sensitivity

• Ideal for people with gluten intolerance (Celiac Disease) and wheat allergies.
• Helps in reducing bloating, inflammation, and digestive discomfort.

8. Rich in Antioxidants & Protects Against Diseases

• Contains polyphenols and flavonoids, which fight free radicals and prevent cell damage.
• Reduces inflammation and protects against cancer, aging, and chronic diseases.

Little Millet Rice vs White Rice – Which is Better?