7 Health Benefits of Kodo Millet You Should Know

 Kodo millet, known as Paspalum scrobiculatum, is a drought-resistant annual plant that is widely cultivated in India, Nepal, Vietnam, the Philippines, Indonesia, and West Africa. Although all millets compete equally in terms of nutritional content, Kodo millet has several unique components that make it stand out from other types of millets. In this article, we will discuss in detail the nutritional value, Ayurvedic uses, and benefits of Kodo millet.

What Is Kodo Millet?

Kodo millet is a small-seeded grass that grows up to four feet tall, with slender leaves that are 20 to 40 cm in length. The seeds are ellipsoidal in shape, tiny at 1.5mm in width and 2mm in length, and vary in color from light brown to dark grey. Also known as cow grass, rice grass, ditch millet, or Indian cow grass, Kodo millet is called Kodo dhana in Hindi, Arikalu in Telugu, Varagu in Tamil, Kodro in Gujarati, Harka in Kannada, and Kodon in Urdu.

Nutritional Value in Kodo Millet

Kodo millet is a nutrient powerhouse and a great substitute for rice and wheat. With 11% protein, 10 grams of fiber, 66.6 grams of carbohydrates, 353kcal, and 3.6 grams of fat for every 100 grams, Kodo millet is also an impressive source of calcium, iron, polyphenols, and various other nutrients. (Source: Wikipedia)

Ayurvedic Uses of Kodo Millet

In ancient Indian medicine Ayurveda, Kodo millet is classified as langhana, which means bringing lightness to the body. It is included under the category of Trina Dhanya Varga (grains that are produced by grass-like plants). Kodo millet is considered a wholesome food, prized for its medicinal, therapeutic, and culinary properties. It is recommended for diabetics, to beat fatigue and heal wounds faster. Being cold in nature, it increases vata dosha but balances issues caused due to Kapha and pitta doshas.

Benefits of Kodo Millet

• Controls Diabetes: Kodo millet significantly reduces glycated hemoglobin levels, triggers the production of liver glycogen, and stimulates instant levels of energy in diabetics. Thus, it is recommended to bring Kodo millet into your regular diet plan to avert sudden spikes in blood sugar levels and elevate insulin levels.

• Fights Chronic Ailments: Kodo millet is an impressive source of powerful antioxidants. This little millet contains phenolic compounds that lower LDL, or bad cholesterol, protect the heart, lower blood pressure, and prevent a number of other chronic diseases. These antioxidants also function to protect against the damage that free radicals do to tissues and cells, which includes cancer.

• Aids in Weight Loss: Kodo millet triggers metabolic activity, and fights against metabolic syndrome, especially in adolescent boys and girls, thus aiding in shedding that stubborn fat around the waist, abdomen, and hips. As such, it is a great alternative to rice and wheat for those looking to lose those extra kilos.

• Heart Healthy: Regular consumption of Kodo millet keeps the heart healthy, brings down the levels of bad cholesterol, regulates blood pressure, fights anxiety, and keeps you happy, all thanks to the presence of protein, dietary fiber, and antioxidants.

Kodo millet has a lower glycemic index than rice and is rich in antioxidants, dietary fiber, and protein. It also contains minerals such as calcium, iron, and zinc. Kodo millet is a great alternative for those who are trying to lose weight or control their blood sugar levels. It is also suitable for people who are allergic to gluten.

How to Cook Kodo Millet?

Kodo millet can be used to make a variety of dishes, such as porridge, upma, khichdi, dosa, idli, and pulao. Here is a simple recipe to make Kodo Millet Khichdi:

Ingredients:

• 1 cup Kodo Millet

• 1/2 cup Moong Dal (Split green gram)

• 2 cups Water

• 1 Onion (chopped)

• 1 Tomato (chopped)

• 1 tsp Cumin seeds

• 1 tsp Mustard seeds

• 2 Green chilies (chopped)

• 1 tsp Ginger paste

• 1 tsp Garlic paste

• 1/2 tsp Turmeric powder

• 1 tsp Red chili powder

• Salt to taste

• 2 tbsp Ghee

Method:

• Wash and soak Kodo millet and moong dal in water for 30 minutes.

• Heat ghee in a pressure cooker and add cumin and mustard seeds. When they start spluttering, add chopped onions, green chilies, ginger paste, and garlic paste. Saute until the onions turn translucent.

• Add chopped tomatoes and cook until they turn mushy.

• Add turmeric powder, red chili powder, and salt. Mix well.

• Drain the water from Kodo millet and moong dal and add them to the pressure cooker. Add 2 cups of water and mix well.

• Pressure cook for 2 whistles or until the millet and dal are cooked.

• Serve hot with yogurt or pickle.

Conclusion

Kodo millet is a nutritious and versatile grain that has been consumed for thousands of years in many parts of the world. It is a great substitute for rice and wheat, especially for people with diabetes, heart disease, or weight issues. Kodo millet is easy to cook and can be used to make a variety of dishes. It is also affordable and readily available in most grocery stores. If you are looking for a healthier and more sustainable grain option, Kodo millet is definitely worth a try.