Refined grains / flours have no bran in them. In the case of wheat flour, even the germ is missing . When these foods are consumed, glucose / blood sugar levels immediately shoot up. The body produces excess insulin to lower the blood sugar levels.If this goes on for a long time, the body keeps pumping out large quantities of insulin and usually develops insulin resistance. The pancreas might also stop producing insulin. Either way, the glucose levels start to shoot up, resulting in diabetes.
Millets, being whole grains (try polishing a grain of ragi!) release lesser percentage of glucose and over a longer period of time, thus lowering the risk of diabetes.Millets are small seeded grass that grow well in dry areas as rain fed crops.
Varagarisi - Varagu - Kodo Millet looks like sago/Sabudana/Tapioca pearls/Javarsi and can be cooked like rice.
I have given lot of details about Millets in my previous posts so am coming to the recipe of Millet upma/Varagu arisi upma
1 cup Varagarisi - Kodo Millet
2 tsp Toor /toovar Dhal
Salt to taste.
1 tbsp chopped green chillis
Sprigs of Curry leaves
1 tsp grated Ginger
To Temper :
The millet grainsl ooks like small tapioca pearls/sabudaana/javarsi
1/2 tsp Mustard seeds
3 tsp chana dhal
Pinch of Asafoetida
3 tsp Oil
Clean the millets and then wash Varagarisi/ Kodo millets and dhal together and drain
Take a heavy bottomed wok or a deep kadai , keep it on a low flame with and add some oil to heat it up.
First crackle the mustard seeds and then add gram dhal.let it it turn brown/ golden color, add asafoetida, curry leaves and green chilly. Just as we prepare normal sooji upma, same procedure to be followed.
Add 2 3/4 Cups of water. Add salt.. Let the flame be high in the beginning as the water has to be roll boiling while adding the rice and dal.
Within few minutes when you notice the water boiling add the rice and dal
After adding rice and dal to the boiling water, lower the flame to low and close with a plate or li
After few minutes , say 4 minutes open to check and stir well . You will notice the millets and the dal has cooked and looking fluffed. You need to cover the wok with the lid for some more time for 2 minutes after switching off the flame.
After 4 minutes open the wok and you will see the upma has been cooked perfectly.Keep it covered till serving to retain the heat.
Kodo millets /Varagarisi may take around 10 minutes to get done.
You can serve the healthy tasty millet upma with chutney , sambar. or both.,.