Benefits of Sanwa Millet, Sama, Barnyard Millet
benefits of sama. benefits of sannwa millet in Indian cooking. Sanwa millet (Echinochloa frumantacea) is a tiny, white grain which is bigger in size than semolina but smaller than sago (sabudana). It is often called as ‘sanwa rice’ as it is similar to broken rice after cooking. However after cooking it’s a bit sticky and the grains are not as separate as cooked rice. This is one of the fastest growing crop which under optimal weather conditions takes approximately only 45 days to give ripe grains.
In India sanwa has great importance during fasting days, especially in Navratri, when most other cereals are a part of ‘NO’ list. It’s quite economical and available at most grocery stores under different names. Here’s what sanwa is termed as in different languages across India….
Bengali – Shamula
Gujarati – Sama
Hindi – Shama
Marathi – Shamul
Tamil – Kudirai Valu
Telugu – Bonta Chamalu
Other names – Barnyard Millet / Samvat ke Chawal
Nutrients Sanwa Millet is Rich in…
1. Brimming with Protein : Like most millets, sanwa millet is also high in protein. This protein is used by the body to maintain the health of cells and their maintenance. With 4.3 g of protein from ½ cup, sanwa millet is sure to give you a sense of fullness. Moreover, sanwa millet has the least calories and carbs as compared to other millets like jowar, bajra, ragi etc. Sanwa can be included by those on high protein diets.
2. Rich in Fiber : Sanwa has a whopping 6.9 g of fiber in ½ cup. Consumption of sanwa is sure to give you a high satiety value and help you cut back on calories from junk food thus helping in weight loss. But remember the fact, that though it has less carbs than most other millets, however those carbs are also quite substantial. Thus this grain cannot be included on a low carb diet. To balance its carbs, pair it with high fiber veggies like broccoli, green peas, carrot etc.
3. Packed with Iron : The human body needs a vital nutrient ‘iron’ to build its hemoglobin stores. This hemoglobin is necessary for smooth supply of oxygen and nutrients to all parts of body. This millet is considered to be a good source of iron too. ½ cup of sanwa fulfills 17.5% of day’s requirement of iron and thus a boon for vegetarians. It’s rich enough to help you prevent anemia if consumed on a regular basis with other iron rich foods.
4. Good Source of B vitamins : Sanwa abounds in B vitamins like thiamine, riboflavin and niacin which are very important to carry out energy and fat metabolism in our body.
Health Benefits of Sanwa Millet
1. Valuable Millet in Gluten-free Diet : Sanwa certainly is a suitable replacement to wheat, barley, semolina and rye for those who are intolerant to gluten. Rava Upma can be effortlessly replaced with delicacies like Minty Sanwa.
2. Perhaps a Suitable Addition to Diabetic Diet : The glycemic index of sanwa millet is known to be around 50, which falls in the low glycemic range and thus suitable for diabetics. Moreover its good fiber count can also benefit to control blood sugar levels. But the carb count of this millet shouldn’t be ignored either. It would be advisable to have a small portion of this millet with other foods low in glycemic index, so as to be sure to avoid that instant spike in blood sugar levels.
3. A Healthy Addition For Healthy Heart : With a good amount of fiber, phosphorus and magnesium, there is no reason for heart patients to avoid this millet. It will keep a check on your cholesterol levels and blood pressure both. Do not go overboard, but of course you can enjoy its delicacies in small portions. If you have high blood pressure though, ensure to restrict the amount of salt being used in the recipe.
Sanwa Millet - From Pantry to Serving Table….
1. Farali Dosa
2. Sama Pulao
3. Sanwa Panki
4. Sanwa Dosa
5. Sweet Faraali Pancakes
6. Faraali Idli Sambhar
7. Samo Khichdi
In point of fact, sanwa holds many benefits of millet group. In line with this fact, let’s check out its nutritional values.
Nutritive Information for Sanwa Millet:
½ Cup of raw sanwa millet is about 70 grams
RDA stands for Recommended Daily Allowance.
Energy – 215 calories
Protein – 4.3 g
Carbohydrate – 45.9 g
Fat – 1.5 g
Fiber – 6.9 g
See full nutritional details of sanwa millet in Sanwa millet glossary click here.