Millets are becoming increasingly popular among health-conscious owing to their immense health benefits. Kambu is called Bajra in Hindi; Pearl millet in English, Sajjalu in Telugu, Bajri in Gujarati. India is the largest producer of Kambu. Kambu or Pearl Millet is considered as one of the best foods that can provide nutrition and health to your body.
Nutritional Value of Kambu
- It is a high energy food which is packed with Iron. Kambu has 8 times Iron content higher than in Rice. The rich Iron content in Kambu aids in improving the hemoglobin level in the blood and prevents anemia.
- It is also rich in fiber, protein, minerals such as magnesium, zinc, manganese, folic acid, amino acids, lecithin, potassium, B complex vitamins, and calcium. Niacin in B complex vitamins reduces cholesterol, phosphorus plays an important part in the structure of body cells and magnesium is essential for maintaining heart health. Potassium and Magnesium help to prevent blood pressure.
- The phytonutrients in Kambu called lignin help to fight cancer and reduce the risk of cardiac arrests.
Eating Kambu regularly helps in the prevention of gallstones in women. The abundant source of insoluble fiber in Kambu increases movement of food and decreases bile secretion that may result in gallstones. The rich concentration of fiber helps in the easy movement of food and prevents constipation.
How to make a weight loss recipe with Kambu in your Daily Diet?
Kambu is favorite millet in Tamil Nadu where people consume it in the form of porridge. This porridge is popular during summer as consuming it cools the body and provides instant refreshment. Kambu is wonder millet that reduces the heat of the body. Consuming this porridge helps you to withstand the heat of peak summer and you are less likely to suffer from heat strokes, ulcers, and dehydration. Kambu porridge is prepared with broken Kambu.
Those diabetic can eat Kambu Dosai for breakfast as this traditional food is full of nutrients, low in glycemic index and keeps blood sugar under control. Studies say that regular consumption of Kambu helps in minimizing Type 2 Diabetes.
Kambu flour can be used to make cookies, Kozhukattai, Puttu or sweet Paniyaram. Research has shown a significant reduction of asthma and wheezing among children who consumed Kambu on a regular basis.
Kambu is great millet for weight loss as it keeps your hunger pangs at bay and leaves you satiated. Instead of consuming processed foods, eating mineral-rich Kambu will give you tremendous health benefits. You can mix Bajra or Kambu flour with wheat flour and make chapattis as it helps in weight loss.
• Pearl Millet Vermicelli – 2 cups
• Ragi Flour – 2 cups
• Salt – 1 Tsp
• Ghee – 2 tbsp
• Jaggery – 2 tbsp
Step by step method to prepare Kambu Roti
• In a vessel, take Kambu vermicelli & Ragi flour and mix it with salt. Heat some water and pour gently to the flour and knead to make a soft dough.
• Set the dough aside for 5-10 minutes.
• Then heat tawa and make balls of the dough, roll them out like chapatti and cook it on both sides till they turn brown.
• Remove and apply ghee on both the sides and serve hot with Jaggery. For those weights conscious, can avoid ghee and eat the plain Kambu roti with any chutney.
Kambu for Diabetes
As a therapeutic blessing from nature, Kambu plays a powerful role in controlling diabetes, the high insoluble fiber content aids digestion, right metabolism, reduces insulin resistance in the body, reduces the risk of diabetes in non- diabetic people and helps in the regulation of blood sugar levels by the low glycemic index, millets detoxifies the body and improves immunity.
Pearl millets are naturally gluten-free loaded with proteins which minimize cardiovascular diseases and diabetes. The essential lower level of amino acid and higher fat content is good for those who suffer from type-2 diabetes, 75% of the good fat present is a healthy need for the heart, the polyunsaturated fat in millets should be the important part of any diet for those trying to control diabetes and sugar levels.
Diabetologists and dieticians nowadays are frequently prescribing millets to support diabetes management measures. The insoluble fiber content in Kambu aids in slowing down the release of glucose and sugar into the bloodstream slows down digestion, maintains healthy blood sugar and distribute sit evenly.
How Kambu benefits during pregnancy:
Kambu is a great source of B vitamins (B1, B2, folic acid, niacin) for placental growth in babies, that supplies energy and encourages the development of everybody parts of the baby. 28 grams a day of fiber is recommended during pregnancy to prevent constipation and hemorrhoids.
Kambu can supply a good amount of protein that is required during pregnancy for the development of the fetus and leads to a healthy delivery, it also aids in cell and tissue repair after delivery.
As a whole food, pearl millet provides essential pre-natal vitamins, below does Kambu that can be experienced by expecting mothers and their baby provide few of the supplements and its health benefits.
The blood volume in the body will increase by 50% during pregnancy; iron helps such increased volume vital for the formation of blood cells and transportation of oxygen to blood cells. Adequate iron intake is must during pregnancy, most iron supplements are constipating but Kambu is good for digestion, cools the body and aids in blood building.
The magnesium content in pearl millet plays a vital role along with vitamin D, B, and Calcium in bone and tissue development in the fetus well as the mother’s body and prevents leg cramps.
The high amount of zinc in pearl millet fights anemia and increases hemoglobin level.
Pregnant women having gestational diabetes must include pearl millet into their diets, for its the best source of calcium which helps in healing and calcium in pearl millet helps in teeth, bone and nail development of the baby, there should be adequate calcium content in the mother’s body since it’s the essential source of nutrition to the baby.
The amino acids present in pearl millet helps to release stress, since it’s a natural relaxant that helps to stabilize the mood of the mother, making her stress- free from psychological sufferings and depression.
The rich fiber, calcium and iron nutritional combination is very good for babies after a year, Start with ¼ tbsp. of Kambu flour with boiled milk initially and increase the quantity gradually.