Why Many People Avoid Lady’s Finger(Bendakaya-బెండకాయ,Okra) — And Why It’s One of the Most Beneficial Vegetables You Can Eat Lady’s finger, known as bendakaya(బెండకాయ),Bhindi,okra, is one of the most misunderstood vegetables on our plates. Many people push it aside without a second thought, mainly because of its slimy texture. Some say it feels unpleasant, others believe it is hard to digest, and a few even think it offers no real nutritional value. But this simple judgment has caused countless people to miss out on a vegetable that quietly supports digestion, blood sugar balance, joint comfort, gut lining protection, skin hydration, and overall internal health. In older homes, bendakaya was never questioned. It was cooked regularly, eaten mindfully, and trusted deeply. Today, modern nutrition science is slowly catching up with that traditional wisdom. What our elders understood through experience is now being explained through research — and the results are surprising. The...
Part 3: Rare & Powerful Millets for Health, Weight Loss & Diabetes (Final Guide)
In this final part, we explore lesser-known yet highly beneficial millets that are often overlooked but packed with nutrition. These include Barnyard Millet, Broomcorn Millet, Proso Millet Varieties not covered earlier. We will dive into their benefits, scientific research, diabetic safety, nutrition tables, and practical uses.
Already you checked Part 1 and Part 2 — now let's complete the full millet guide!
1. Broomcorn Millet (Varigalu/cheena)
Overview
Broomcorn millet is a tiny grain rich in protein and fiber. Highly recommended for weight management, heart health, and controlling blood sugar.
Scientific Benefits
- Rich in antioxidants that fight free radicals
- Low Glycemic Index (GI 40–45)
- Improves lipid profile and cardiovascular health
- Supports gut microbiome and digestion
Nutritional Table (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 360 kcal |
| Protein | 11 g |
| Fiber | 8 g |
| Iron | 6 mg |
| Magnesium | 120 mg |
Diabetic Safety
Very safe due to low GI. Portion control (1 cup cooked) recommended.
Best Uses
- Broomcorn millet upma
- Millet porridge
- Khichdi with veggies
Disadvantages
May cause bloating if consumed raw or in excess.
2. Barnyard Millet (Udalu / Oodalu)
Overview
Barnyard millet is excellent for detox, weight loss, and controlling sugar levels. High in fiber and micronutrients, it is very light on the stomach.
Scientific Benefits
- Controls appetite and reduces cravings
- Supports metabolic health and energy
- High in iron → great for women’s health
- Reduces triglycerides and cholesterol
Nutrition
| Protein | 11.2 g |
| Fiber | 13.6 g |
| Iron | 18.6 mg |
| Magnesium | 120 mg |
Diabetic Safety
Low GI, safe for diabetics in moderation.
Uses
- Barnyard millet idly / dosa
- Breakfast porridge
- Light khichdi
Barnyard Millet (Udalu) Whole: A fast-cooking, fibre-rich, and low-glycemic millet perfect for weight loss and diabetes-friendly diets. Barnyard Millet is great for porridge, upma, and rice alternatives. Buy Barnyard Millet (Whole) on Amazon
Barnyard Millet Flour: Ideal for making soft rotis, dosa, laddus, and healthy porridges, Barnyard Millet Flour is a nutritious gluten-free option. Buy Barnyard Millet Flour on Amazon
Disclaimer: This post contains Amazon affiliate links. If you make a purchase through these links, we may earn a small commission at no extra cost to you. Your support helps us provide more healthy tips!
3. Proso Millet (Cheena / Barigalu)
Overview
Proso millet is rich in protein, amino acids, and energy-giving nutrients. Ideal for muscle repair, brain function, and metabolic support.
Scientific Benefits
- Supports nervous system via lecithin content
- Improves metabolic rate and energy utilization
- Gut-friendly fiber promotes digestion
- Moderate GI → safe for diabetics
Nutrition
| Protein | 12.5 g |
| Fiber | 8.5 g |
| Iron | 1.3 mg |
| Magnesium | 120 mg |
Uses
- Proso millet porridge
- Millet salad with vegetables
- Energy rotis for weight management
Disadvantages
High portions may upset digestion in beginners.
Proso Millet (Variga / Baragu) Whole: A protein-rich, low-glycemic millet that supports bone health, digestion, and steady energy release. Proso Millet cooks quickly and is perfect for upma, khichdi, and rice alternatives. Buy Proso Millet (Whole) on Amazon
Proso Millet Flour: Great for making rotis, dosa, snacks, and porridges, Proso Millet Flour is a wholesome gluten-free option. Buy Proso Millet Flour on Amazon
Disclaimer: This post contains Amazon affiliate links. If you make a purchase through these links, we may earn a small commission at no extra cost to you. Your support helps us provide more healthy tips!
Millet Comparison Table (Remaining Varieties)
| Millet | Calories | Protein | Fiber | Diabetic Safety |
|---|---|---|---|---|
| Broomcorn | 360 kcal | 11 g | 8 g | Safe (low GI) |
| Barnyard | 220 kcal | 11.2 g | 13.6 g | Safe (very low GI) |
| Proso | 207 kcal | 12.5 g | 8.5 g | Safe (moderate GI) |
Murali’s Thoughts
These rare millets are powerful yet underutilized. They provide complete nutrition for sugar patients, weight management, and overall health. Including them in rotation with common millets ensures diverse nutrients, better digestion, and long-term wellness.
Read our Amla (Indian Gooseberry): The Ultimate Superfood for Hair, Skin & Immunity post
Frequently Asked Questions (FAQs)
1. Which millet is best for diabetes control?
Foxtail millet, barnyard millet and kodo millet are among the best for diabetes because they have low glycemic index (GI), high fiber and slow-release carbohydrates that help keep blood sugar stable. Portion control remains important.
2. Can I replace rice with millets every day?
Yes — you can replace rice with millets 3–5 times a week for better blood sugar control and weight management. Rotate different millets for nutritional variety and avoid sudden dietary shifts if you are new to millets.
3. Are millets suitable for children and pregnant women?
Millets are nutritious and generally safe for children and pregnant women. Ragi (finger millet) is excellent for children’s bone growth due to high calcium. Pregnant women should consult their doctor for portion sizes and iron-rich combinations.
4. Do millets cause gas or digestion problems?
Some people experience gas when they first switch to millets. Soak, cook well, and introduce millets gradually. Combining millets with digestive spices (cumin, coriander) and yogurt often reduces bloating.
5. How much millet should I eat in a day?
A typical serving is ½ to 1 cup cooked millet per meal (≈50–100 g cooked). For diabetics, ½ cup cooked per meal with vegetables and protein is a safe starting point. Adjust based on activity level and goals.
6. Which millets are best for weight loss?
Browntop millet, barnyard millet and foxtail millet are especially effective for weight loss because they are high in fiber, low in calories, and keep you full longer, reducing overall calorie intake.
7. Can millets be used to make idli, dosa and rotis?
Yes. Many millets can be ground into batter for idli/dosa or milled into flour for rotis. Combining millet flour with other flours (besan, jowar) improves texture and nutrition.
8. Are millets gluten-free and safe for celiac patients?
Most millets (like foxtail, barnyard, kodo, browntop, proso) are naturally gluten-free and suitable for people with celiac disease. However, always buy certified gluten-free products if cross-contamination is a concern.
9. How should I store millets to keep them fresh?
Store millets in airtight containers in a cool, dry place away from sunlight. For long-term storage, refrigerate or freeze in sealed bags to prevent rancidity and insect infestation.
10. Can millets help with PCOS and hormonal imbalance?
Yes. Low-GI millets like foxtail, kodo and little millet improve insulin sensitivity, which can help manage PCOS symptoms and hormonal imbalances when combined with overall healthy diet and lifestyle changes.
Conclusion
Final part confirms: Rare millets like Broomcorn, Barnyard, and Proso are excellent for diabetes, weight loss, heart, and gut health. Scientific research supports their benefits, and proper preparation ensures safety and maximum absorption.
What About You?
Which rare millet are you going to include first in your diet?
Comment below!
Medical Disclaimer
This content is educational only. Always consult a healthcare professional before major dietary changes, especially if you have medical conditions.
Also read our sweet potatoes post
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