Different Nutritional Aspects of Kodo Millet

Updated on January 14th, 2020
Kodo Millet

Kodo millets are loaded with B vitamins, such as niacin, B6, and folic acid, as well as minerals such as calcium, iron, potassium, magnesium, and zinc. Kodo millet has low fat and high fiber content; thus, it helps us feel fuller. It prevents over-eating, lets you lose weight, and control obesity. Kodo millet is quite easy to digest; it contains a high quantity of lecithin and is excellent for rejuvenating the nervous system(1).

Nutritional Value

Kodo Millet Nutritional value for 100 grams

Protein 6.11 grams
Magnesium 76.6 milligrams
Fiber 2.26 grams
Potassium 108 milligrams

Benefits of Kodo Millets

1. Kodo millet for diabetics

diabetics-min
Image: Shutterstock

A study showed that replacing rice-based edibles with ones made of millet can significantly bring sugar levels down in those who have type-2 diabetes. It also promotes a significant increase in serum insulin levels(2).

Anti-diabetic compounds in Kodo millet are quercetin, ferulic acid, p-hydroxybenzoic acid, vanillic acid, and syringic acid. Thus regular use of this grain is recommended for diabetic patients.

[ Read: Foods for Diabetics ]

2. Fights against unhealthy bacteria

One of the Kodo millet uses is the high content of magnesium in it helps keep coronary diseases at bay. Kodo millet grains consist of polyphenols and antioxidants. These polyphenols possess antimicrobial action against several bacteria.

3. Effective for weight loss and weight management

weight loss
Image: ShutterStock

Kodo millets calories are low and high in fiber and protein. As a result, it will give you a fuller feeling for a long time hence prevents binge eating(3). According to a study,

Kodo millet supplementation has proven to lighten high-fat diet-induced changes and can be included as an effective food for the management of obesity(4). You can choose to have Kodo millets either for lunch or dinner.

[ Read: Benefits of Millets ]

4. Digestive health and blood pressure

Magnesium in Kodo millets helps the muscles inside of the arterial wall relax. As a result, regulating blood pressure and preventing strokes. This millet helps to hydrate your colon to keep your gastrointestinal system clean and keep you away from constipation.

5. Essential nutrients and minerals

They are a great source of protein, dietary fiber, vitamins such as niacin and riboflavin, minerals such as copper, manganese, and phosphorus. They contain 8.3% Protein and 1.4% Fat.

Kodo millets also have considerable amounts of calcium, magnesium, and sodium. Essential amino acids, such as lysine, threonine, and valine, are also present in substantial quantities in this millet.

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6. Gluten-free

Gluten-free
Image:ShutterStock

Whole grains like Kodo millets are packed with powerful antioxidant properties like polyphenols and completely gluten-free. It is a wonderful alternative for people who can’t tolerate or allergic to gluten.

Recipes of Kodo Millet?

1. For Diabetes

Ingredients are

  • 2 cups Kodo millet
  • 1/2 cup split green gram
  • Salt as required
  • 1/2 tsp asafoetida
  • 1 tsp cow ghee
  • 1 tbsp broccoli florets
  • 1 tbsp red & yellow capsicum chopped

The steps to be followed are:

  1. Wash and soak the Kodo millet and split green gram for 4-hrs.
  2. Grind them in a mixer grinder and add salt.
  3. Keep it for fermentation for at least 4 hours.
  4. Add Asafoetida in the batter and mix well.
  5. Grease the pan with ghee and pour some batter onto it.
  6. Place the broccoli florets and red, yellow capsicum in the center, and steam it for about 10 minutes.
  7. Serve hot the pancakes with mint dressing.

[ Read: Diet Plan for Diabetics ]

2. For Weight Loss

The Ingredients are

  • 1/2 cup Kodo millet
  • 1 onion
  • 2 green chilies
  • 1 piece of ginger
  • Half cup mixed vegetables
  • 1 cup water
  • Salt as required
  • 1 tbsp lemon juice
  • 1 tbsp oil
  • 1 tsp mustard seeds
  • 1/2 tsp split black gram
  • 1/2 tsp split Bengal gram
  • 1 pinch asafoetida
  • One sprig curry leaves

The steps to be followed are:

  1. Rinse the millets properly and soak in water for 5 minutes. Chop the onions lengthwise, slit the green chilies, crush the ginger and veggies finely.
  2. Drain the water from the millets and keep them aside.
  3. Heat some oil in a pan, add mustard seeds and let it splutter. Add split black gram and split Bengal gram into the pan.
  4. Add asafoetida, green chili, ginger, and curry leaves. Saute till the smell of the ginger goes away.
  5. Add onions and saute till it becomes transparent. Add the chopped veggies.
  6. Pour water, add salt, and cook the veggies for 2 minutes in low flame.
  7. Once the water starts boiling, add millets and mix well. Millet absorbs the water.
  8. Cook it for 5 to 6 minutes on a very low flame. Stir in the middle now and then.
  9. Switch off the flame and if preferred squeeze lemon juice on top and give a quick mix.

[ Read: Superfoods For Weight Loss ]

Side Effects/Warnings

Millets are safe when consumed in moderate amounts. Kodo millets may affect your thyroid levels. Also, due to high fiber, Kodo millets may cause stomach upset. So kindly talk to your doctor or physician before adding this to your diet.

Bottom Line

There is absolutely no doubt in saying that Kodo millets are highly healthy and an ideal meal from breakfast to dinner. Right from weight management to diabetes and blood pressure, Kodo millets’ benefits are uncountable. But make sure to buy good quality Kodo millets as contaminated ones can lead to some health problems.


FAQ

1. Does millet cause flatulence (gas)?

Consuming grains like oats, barley, millet, ragi, etc. may cause an immune reaction in the body, destroying the lining of the colon, leading to issues like bloating, gas, and constipation. So yes, they might cause gas or bloating.

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