Little Millet: 10 Health Benefits & Ambali Recipe for Healing

This foundational guide on Little Millet offers more than just facts — it carries the wisdom and research of the renowned “Millet Man of India”, whose dedication has brought ancient grains back into the spotlight. Before diving into the incredible health benefits of Little Millet, take a moment to explore our blog post: What is Millet?

Why the Name Little Millet?

The name “Little millet” is used because it’s one of the smallest grains within the millet family.It is cream in color, very similar to Barnyard millet, the only difference in appearance is that it is roundish while Barnyard millet is flat. It is one of the oldest cultivated varieties in the world, its cultivation dates back thousands of years, and it has long been a staple food for rural and tribal communities, especially in the Indian subcontinent and also in parts of Southeast Asia like Myanmar and Thailand

Curious to know how this remarkable grain is named across different cultures and languages? Let’s take a look —

Health Benefits

Little millet is a positive grain. As shared by the revered “Millet Man of India,” this title isn’t just a label, but a reflection of its powerful impact on our well-being. With a rich fiber content of 9.8% and a carbs-to-fiber ratio of less than 10, Little millet stands out as a truly nourishing whole grain. It has the natural ability to cleanse, heal, and rejuvenate the body, offering real hope in reversing lifestyle-related diseases. Little millet may be small in size, but it’s a powerhouse of nutrition. This ancient grain, once a staple in traditional diets, is now gaining attention as a modern superfood. Here’s why adding little millet to your meals can be a game-changer for your health:

🧍 1. Healing

Little millet is best for healing among all other millet. The healing process of wounds, bone fractures, also diabetic gangrene, is supported by eating Little millet Ambali (fermented porridge) according to Dr. Khadar Valli (see details in Video section).

🧘 2. Reproductive Organs

Little millet helps in cleaning the reproductive organs. It helps in curing hormonal imbalance. In females, any health issues related to uterus, ovaries say it PCOD, PCOS, any menstrual issue like irregular periods, or in male reproductive organs issues like low sperm count etc, eating Little millet 3 days a week will help. Also couples who want to have babies can plan a year or more in advance and include little millet in their diet to have healthy ovaries, healthy sperm and thus healthy babies according to Dr. Khadar Valli (see details in Video section).

💓 3. Low Glycemic Index – Great for Diabetics

This millet has a low glycemic index (GI), which means it releases sugar slowly into the bloodstream. This prevents sudden spikes in blood sugar levels, making it an ideal grain for diabetics and those managing insulin resistance.To read in detail how millet can help reverse diabetes check the blog post here.

🩸 4. High Iron Content – Fights Anemia

Little millet is rich in iron, significantly more than rice or wheat. Regular consumption can help improve hemoglobin levels and prevent anemia, especially important for women and children.

💪 5. Gluten-Free – Safe for Celiac and Gluten Sensitivity

Being naturally gluten-free, little millet is a safe and healthy choice for people with celiac disease or gluten intolerance. It’s a wholesome alternative to wheat-based products.

🦴 6. Good Source of Calcium and Phosphorus – Supports Bone Health

This millet provides calcium and phosphorus, which are essential for strong bones and teeth. It’s particularly beneficial for growing children, pregnant women, and older adults at risk of osteoporosis.

❤️ 7. High in Antioxidants – Boosts Immunity

Little millet is loaded with phenolic compounds and antioxidants that help fight oxidative stress in the body, supporting the immune system and reducing the risk of chronic diseases.

🏃 8. Quick Energy – Ideal for Active Lifestyles

Because it digests slowly but steadily, little millet provides long-lasting energy. It’s a perfect grain for athletes, children, and anyone needing sustained stamina throughout the day.

🌾 9. Rich in Fiber, Supports Digestion & Weight Management

Little millet contains nearly six times more fiber than white rice, making it excellent for digestion. It helps regulate bowel movements, prevents constipation, and keeps you feeling full longer—supporting healthy weight management.

🏋 10. Rich in Nutrients

Little millet is rich in fiber and all essential nutrients for the human body. It is a powerhouse of nutrition. For nutritional value check Nutrition.

In Summary:

Little millet is more than a traditional grain—it’s a nutritional gem that supports soft organs like liver, pancreas, gall bladder, kidney, spleen, heart health, boosts energy, controls blood sugar, and strengthens bones, all while being gentle on the gut.

A bowl of little millet is not just food—it’s nourishment, healing, and heritage in every bite.

Nutrition

Little millet is a highly nutritious, gluten-free grain. It’s especially valued for its low glycemic index and rich nutrient profile.

Comparison with Rice & Wheat

Here’s a more comprehensive chart comparing little millet, paddy rice, and wheat based on average values per 100 grams:

Source: Dr. Khadar Vali

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Positive Millet

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Negative Grains

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Watch video in Hindi for detailed explanation.

Key Takeaways:

• Little millet is rich in B vitamins, fiber, minerals like iron, calcium and has proteins.

• It has a lower glycemic index, making it a better option for blood sugar management.

• Refined wheat flour & rice, is nutritionally depleted during processing and lacks the mineral diversity and fiber content of millet.

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Health Benefits Comparison with Rice & Wheat

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🧠 Why B Vitamins Matter

• Thiamine (B1): Supports nerve function, energy metabolism, and muscle health.
• Riboflavin (B2): Important for skin, eyes, and converting food into energy.
• Niacin (B3): Helps lower cholesterol, supports brain health, and aids in DNA repair.

Cooking Fermented Porridge (Ambali)

According to the Millet Man of India, eating fermented porridge (Ambali) of millet is most beneficial as it helps reverse lifestyle diseases.

Here is a simple guide on how to cook Little millet into fermented porridge (also known as Ambali) for maximum health benefits:

✅ Ingredients:

1 cup Little millet

6 cups or more water (adjust depending on millet type and texture preference)

Optional: A pinch of salt or spices

🥣 4 Easy Steps:

1. Rinse and Soak

• Rinse the millet 2–3 times to remove dirt and excess starch.
• Soak in water for 6–8 hours or overnight.

Soaking millet in water for 6-8 hours before cooking is essential for several health and cooking benefits. Here’s why:

Improves Nutrient Absorption

• Millets contain phytates (anti-nutrients) that bind to minerals like iron, zinc, and calcium, making them harder to absorb.
• Soaking helps reduce phytate levels, improving bioavailability of nutrients.

Aids Digestion

• Soaking helps break down complex starches and proteins, making millet easier to digest.
• It can also reduce bloating and gas, especially for people with sensitive stomachs.

Reduces Cooking Time

• Pre-soaked millet cooks faster and more evenly.
• This saves fuel or energy and ensures a better texture.

Lowers Glycemic Impact

• Soaking can slightly reduce the glycemic index by activating enzymes that pre-digest some of the starches, helping in better blood sugar control.

Enhances Flavor and Texture

• Soaked millet often has a softer texture and milder flavor, making it more palatable and versatile in recipes.

2. Cook Millet in Boiling Water

• Take an earthen clay cookware or steel pan
• Put 6 times water and boil the water
• Put soaked millet along with water used for soaking it
• Let it cook in medium flame/heat till half the water evaporates
• Slow the flame/heat & cover with lid till only little water is left
• Stop the gas/heat & leave it covered with lid for 30 mins till it slightly cools down

3. Ferment

• Cover the earthen ware with cloth, tighten the cloth
• Leave it still in one corner for 4-6 hrs (if its summer season) or 8-12 hrs (if its winter)
• Let it ferment
• Time required for fermentation is same as that of the curd

4. Add Salt/Spices/Vegetables

• After the fermentation is complete, you can add pinch of salt or spices(tadka) or sauted vegetables to make it tasty

🍽️ Tips:

• You can grind the millet before soaking if you want it more watery, this step is optional
• Do not heat it again after fermentation
• Do not add salt before fermentation, it can be added only after fermentation
• Curd or anything if desired to be added, should be added only post fermentation

If you have any doubts, watch the video on how to make millet fermented porridge here.

For more healthy Little Millet recipes check here.

Who is the Millet Man of India?

The “Millet Man of India” is Dr. Khader Vali, a food and nutrition scientist renowned for promoting the cultivation and consumption of millets across India, especially traditional varieties like foxtail, little, kodo, barnyard, browntop, and proso millets.

Key Contributions of Dr. Khader Vali:

• Advocates millets as a solution to lifestyle diseases like diabetes, obesity, hypertension, and even certain cancers.
• Promoted the concept of “Siri Dhanya” (positive millets) to differentiate more nutritious millet varieties.
• Encouraged organic farming and natural healing through diet.
• Honored with the Padma Shri award in 2023 for his contribution to health and sustainable agriculture.

Videos

Watch this video in English to hear everything about Little millet by Dr.Khadar Vali

Watch the video in hindi below.

Conclusion: The Healing Song

Little millet, a grain so small,
Yet holds within the strength of all.
From ancient soil, it softly rose,
Where sun and wind in silence chose.

A humble pearl on farmer’s land,
Cradled once by calloused hand,
It sings of health in every seed,
A quiet cure for modern need.

It feeds the soul, it calms the flame,
With every bite, it speaks your name.
O gentle grain, so pure, so wise,
You gift the earth, and make us rise.

In your soft husk, a truth we find—
That healing starts when heart and grain align.