Browntop millet (scientifically called Urlochoa Ramosa, formerly Brachiaria Ramosa) is a millet mostly eaten in the drier parts of Andra Pradesh, Karnataka, Telangana and some areas in Maharashtra.
It has a very rich nutrient composition with good amounts of protein, fat and sodium. The millet has a very low natural sugar content and a decent amount of fibers which makes it a low Glycemic Index and gluten free food. All of these make it a very healthy food for diabetics and people with ulcer issues.
Nutrition Chart
The following list of nutrients in Browntop millet is based on a 100 gram serving size.
| Nutrient | Weight | % of Daily Requirement |
|---|---|---|
| Carbohydrates | 65-70 gm | |
| -Fibers | 12.5 gm | |
| Protein | 14 gm | 0.8 gram per kilogram weight of human. |
| Minerals | – See Below – | – See Below – |
| – Sodium | 6.88 mg | 1500 mg |
| – Magnesium | 95 mg | Women 320 mg, Men 420 mg |
| – Iron | 8.85 mg | Women 18 mg, Men 8 mg |
| – Calcium | 0.01 mg | 1200 mg |
| -Phosphorus | 276 mg | 700 mg |
Carbohydrates
Carbohydrate content is around 65 to 70 grams per 100 gram, which might seem high but the millet is safe for diabetics.
Given its high fiber content, it helps in slow release of carbs in diabetes. This makes it an excellent choice for people concerned with weight management or diabetics like me who want to have a full belly without having to worry about high blood sugar.
Protein
Browntop millet has a protein content of 14 grams per 100 gram of millets.
Minerals
Millets are rich in minerals and hence should be a greater part of our diet. This helps fight nutrition deficiency in kids and women, both of which remain at a higher risk of nutrition deficiency.
Sodium
The sodium content in Browntop millet is 6.88 mg per 100 gram.
Magnesium
Magnesium in the Browntop millet is around 95 mg per 100 gram.
Iron
For every 100 grams of millet
Local Names in Regional Languages
The browntop millet is widely consumed in deccan region of India, China and some parts of western coastal Africa like Mali, Niger, and Nigeria.
Here are its local names in all these regions.
- India
- Telugu: Andakorra, Pedda-sama
- Marathi: Makra, Murat, Murad
- Hindi: Hari Kangni
- Tamil: Kula Samai, Pala Pul
- Punjabi: Hari Kangni
- Kannada: Korale or Kadu Baragu
- Malayalam:
- Gujarati: Hari Kangni
Recipes
Simple Boiled Millet
I like my millets simple so that I can pair them with other foods like Dal, or any other curry. Here is the most simple and quick recipe for any millet.
- Soak the millets for 10 mins.
- Boil them with half a teaspoon of salt for every 50 grams (1/2 cup) of millet.
- Let the water boil them till they are soft.
- Drain the excess water or retain it like me.
- Serve with dal, chutney, or a curry.
- Non-vegetarians can also cook millets with chicken or mutton.
