Upma is one of the most prepared breakfasts. It is lower in calories than other dishes like puri bhaji, paratha, or dosa, making it an ideal choice for weight loss.
It is also prepared in many ways, and it is available in different varities. One among them is millet Upma.
But many people are confused about which is a healthier choice. Whether millet Upma or traditional Upma?
In this read, let us try to find the answer to this question. If you are considering Millet Upma for Weight Loss, choose Millex, which is the best brand in providing top-quality millet Upma mix. This Multi Millets Upma Mix is 100 % natural and packed with essential nutrients.
Overview of Traditional Upma
Upma is a rich, tasty, savory, and popular South Indian breakfast cooked with cream of wheat or semolina flour, which is known as rava or suji. This traditional recipe is cooked by roasting rava and then adding it to water.
Then, it is flavored with ghee or oil, cashews, urad dal chana dal, onion, ginger, and other herbs and spices. Sugar can be added to create a somewhat sweet and savory dish.
This steaming hot breakfast meal can be turned vegan by substituting oil for ghee. This Upma tastes fantastic, with plenty of warmth, flavor, and sweetness.
Nutritional value per serving 150-200 grams of traditional Upma (about 150-200g)
Calories: 250–300 kcal.
Total fat: 3-5 g. Saturated
Fat: 1-2 g.
Cholesterol: 0 mg.
Sodium: 300–600 mg
Total carbohydrates45-55 g
Dietary fiber.2–4 g
Sugars2-3 g
Protein.6-8 g
Vitamins and Minerals include B vitamins, iron, and magnesium.
Best Way to Prepare Healthy Upma at Home
Preparing a healthy version of Upma at home is simple. Just use nutritious ingredients and use healthy cooking methods to decrease the calories in Upma. Here is a simple recipe for a healthy Upma:
- Dry Roast the Semolina: In a pan, dry roast the semolina over medium heat until gently golden. This increases the flavor. Remove from the pan and set aside.
- Fry the Spices: In the same pan, heat the oil. Add the mustard seeds and let the mustard seeds sputter. Then, combine cumin seeds, sliced onions, ginger, green chilies, and curry leaves. Sauté the onions until they become transparent.
- Add Vegetables: Place the chopped vegetables in the pan. Cook the vegetables for a few minutes. You can use any mix of vegetables you choose.
- Cook with Semolina: Place the toasted semolina in the pan with the vegetables. Stir thoroughly to combine everything.
- Add water and cook: Pour in the water and season with salt before cooking. Mix thoroughly and cover the pan. Allow it to cook on low heat until the water is absorbed and the Upma is cooked. This should take approximately 5-7 minutes. Stir occasionally to avoid sticking.
- Garnish and Serve: Turn off the heat and garnish before serving. Add the lemon juice and blend thoroughly. Garnish with chopped coriander and nuts if desired. Serve hot.
Overview of Millet Upma
Millet Upma is a nutritious South Indian dish made from millet grains, typically foxtail millet or little millet. It is a wholesome breakfast or snack option known for its health benefits.
The dish is prepared by dry-roasting millet grains and then cooking them with vegetables like carrots and peas.
Millet Upma is light, easy to digest, and rich in fiber, vitamins, and minerals. It is often served hot, garnished with fresh coriander leaves and a squeeze of lime, making it a flavorful and satisfying meal choice.
Nutritional value per serving of 100 grams of millet Upma
Calories: 362
Sodium: 0 mg.
Carbohydrates: 49 grams
Fiber: 0 grams.
Protein: 10 grams.
Total fat - 14g
Saturated fat: 8.33
The Benefits of Ingredients Present in Millet Upma
Proso millet
Proso millet offers numerous health benefits due to its nutrient-rich profile. It supports heart health by lowering bad cholesterol (LDL) and boosting good cholesterol (HDL).
Rich in magnesium, it helps regulate blood glucose levels, reducing the risk of type 2 diabetes. Proso millet also prevents conditions like pellagra due to its high niacin content.
Its antioxidant properties help combat free radicals, promoting skin health and delaying aging. Proso millet is gluten-free, and it is suitable for individuals with celiac disease.
Additionally, it supports bone health and helps in weight management. It also offers protection against certain diseases like gallstones and cancer.
Kudo Millet
Kudo millet offers a range of health benefits. Its high fiber content aids in feeling full longer, supporting weight loss efforts. Its Low glycemic index and sugar content help regulate blood glucose levels.
Kudo millet is Rich in fiber. This promotes digestion and improves issues like constipation. Also, it is low in potassium and high in fiber content. This makes it suitable for kidney health.
It contains antioxidants that help purify the blood and prevent the formation of stones. Antioxidants also help in faster healing of wounds.
Kudo millets provide sustained energy with their carb content and are rich in essential minerals and vitamins. The high calcium content supports bone density and skeletal health.
The presence of iron and zinc contributes to healthier hair growth and maintenance. Thus, incorporating Kodo millet into your diet offers a nutritious boost and diverse health benefits.
Little Millet
Little millet is a nutritional powerhouse with numerous health benefits. It supports weight loss by being low in fat, calorie-friendly, and high in fiber, which helps control cravings.
This millet is ideal for diabetics. Its high fiber content ensures a slow release of carbohydrates, maintaining stable blood sugar levels.
Rich in potassium and magnesium, Little Millet promotes heart health by regulating blood pressure and managing cholesterol.
In addition, being gluten-free, it is perfect for those with gluten intolerance, offering essential nutrients without causing discomfort.
Foxtail Millet
Foxtail millet also offers numerous health benefits. It is ideal for diabetics due to its low glycemic index, which helps regulate blood sugar levels.
It is rich in tryptophan, curbs hunger pangs, and supports weight loss by preventing fat accumulation.
Foxtail millet is high in iron and calcium. Thus, it strengthens bones and muscles. Foxtail millet also supports the nervous system with its high Vitamin B1 content, thus reducing the risk of neurological disorders.
In addition, it boosts heart health by aiding neurotransmitter formation and improves immunity. Thus, it enhances overall stamina and flexibility against infections.
Best Way To Prepare Healthy Millet Upma
- Prepare Millet: Rinse the millet thoroughly under running water. Soak the rinsed millet in water for 10-15 minutes. Drain the water and set aside.
- Tempering: Heat the oil in a pan. Then, Add chana dal, urad dal, and mustard seeds. Fry until the dals turn golden brown and the mustard seeds start spluttering.
- Saute Aromatics: Add curry leaves, chopped onion, and green chilies to the pan. Saute for 1-2 minutes or until the onions turn slightly pink.
- Add Tomatoes and Vegetables: Add chopped tomatoes to the pan. Stir and cook for a minute. Add finely chopped mixed vegetables like carrots, peas, beans, etc. Saute for 3-4 minutes. Make sure the vegetables become soften. Season with salt and turmeric powder as needed.
- Cooking Millet: Pour water into the pan. Adjust the flame to medium-high and bring it to a boil.
- Adding Millet: Once the water starts boiling, add the soaked and drained millet to the pan. Squeeze in lemon juice and sprinkle the remaining salt. Mix everything well to combine.
- Pressure Cooking: If using a pressure cooker, close the lid and pressure cook for two whistles. Alternatively, if cooking in a pan, cover with a lid and cook on low heat for 10-15 minutes until the millet is cooked and water is absorbed.
- Serve: Once the millet is cooked and the pressure has been released naturally, if using a pressure cooker, open the lid. Fluff up the millet Upma with a fork. Serve hot as a nutritious and filling breakfast or meal.
Try Multi Millets Upma mix from Millex!!
Undoubtedly, from the above reading, it is clear that millet Upma is healthier than traditional Upma. Looking for the best millet Upma Mix to improve your health?
If so, then a multi millets Upma mix from Millex is the ultimate choice. It is a great source of minerals, vitamins, fiber, and protein.
These ingredients will help you maintain cardiovascular health. Also, these ingredients boost immunity and manage inflammation in the gut.
It is the best choice to feed your family with a scrumptious breakfast. What are you waiting for? Order your pack now and have a healthy life.