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Millet is a group of small-seeded grasses that are widely cultivated as staple crops in various parts of the world. It is often recognized for its nutritional benefits and is considered a healthy addition to a diet for several reasons. Millet is rich in fiber, which aids in digestion and helps maintain a healthy digestive system. It is also a good source of essential minerals like magnesium, phosphorus, and manganese, which are important for bone health, energy production, and enzyme function. Additionally, millet is gluten-free and has a low glycemic index, making it suitable for people with gluten sensitivities or those looking to manage blood sugar levels.

Millet is a versatile grain that can be used in various ways to add nutritional value to your diet. Here are a few ideas:

  • Cooked Millet: Use millet as a substitute for rice or couscous in pilafs, stir-fries, or grain salads.
  • Millet Porridge: Prepare a warm breakfast porridge by cooking millet with milk or plant-based milk, adding sweeteners like honey or fruits, and topping it with nuts or seeds.
  • Millet Flour: Ground millet can be used as a gluten-free flour substitute in baking. It works well in pancakes, bread, muffins, and other baked goods.
  • Millet as a Side Dish: Serve cooked millet as a side dish alongside roasted vegetables, grilled meats, or curries.

Yes, millet is naturally gluten-free and is considered safe for individuals with gluten intolerance or celiac disease. It can be an excellent alternative to wheat, barley, or rye for those following a gluten-free diet. However, cross-contamination is possible during processing or packaging, so it's essential to ensure you purchase millet products that are certified gluten-free if you have severe gluten sensitivities.

Millet can be a beneficial addition to a weight management plan due to its high fiber content and low glycemic index. The fiber in millet promotes a feeling of fullness, which can help control appetite and prevent overeating. Additionally, millet's low glycemic index means it is digested and absorbed slowly, leading to a gradual release of sugar into the bloodstream. This can help stabilize blood sugar levels and reduce cravings for sugary foods, contributing to weight management goals.

While millet is generally safe for consumption, there are a few considerations to keep in mind:

  • Oxalate Content: Millet contains moderate levels of oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it's advisable to consult a healthcare professional before consuming millet regularly.
  • Phytic Acid: Like other whole grains, millet contains phytic acid, which can inhibit the absorption of certain minerals like iron and zinc. To enhance mineral absorption, consider soaking or fermenting millet before consumption, as these processes can help reduce phytic acid levels.
  • Allergies or Sensitivities: While millet is not a common allergen, some individuals may experience allergic reactions or sensitivities to millet. If you develop any adverse symptoms after consuming millet, such as itching, swelling, or digestive issues, discontinue its use and consult a healthcare professional.

Important Questions

Bajra is a nutritious grain that offers several health benefits. It is rich in fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight. Bajra is also packed with essential minerals like iron, magnesium, and phosphorus, which are crucial for bone health and energy production. Additionally, it has a low glycemic index, making it a suitable choice for individuals with diabetes.

Ragi is a highly nutritious grain that is gaining popularity due to its numerous health benefits. It is an excellent source of dietary fiber, which aids digestion and helps regulate blood sugar levels. Ragi is also rich in calcium, making it beneficial for bone health. It contains essential amino acids, making it a good source of plant-based protein. Ragi is also gluten-free, making it a suitable option for individuals with gluten sensitivities.

Rice flour can be a versatile and nutritious addition to a healthy diet. It is gluten-free, making it suitable for individuals with gluten intolerances or celiac disease. Rice flour is easily digestible and provides a good source of energy. It is low in fat and cholesterol, making it a healthier alternative to some other flours. However, it is important to consume rice flour in moderation as part of a balanced diet.

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