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What is Kodo millet

Kodo millet, also known as "Varagu" in Tamil or "Arikelu" in Telugu, is a type of small, gluten-free cereal grain that is widely grown in India, mainly in the states of Tamil Nadu, Karnataka, Andhra Pradesh, and Maharashtra. It is a traditional crop that has been cultivated in India for thousands of years and is considered to be one of the oldest grains to be consumed by humans.

Kodu millet in English 

 In English Kodo millet is also known as cow grass, ditch millet or Indian cow grass. 

Millet is a type of cereal grain that is widely cultivated and consumed around the world. It is a small, round grain that comes in a variety of colors, including white, yellow, red, and gray. Millet is known for its mild, slightly nutty flavor and is often used in a variety of dishes, such as porridges, bread, and pilafs

Kodo millet has a low glycemic index, which means that it is digested slowly by the body, providing a sustained release of energy over a longer period of time. It is gluten-free, making it an ideal food for those who are gluten intolerant.

Kodo millet can be used in a variety of dishes, such as porridge, khichdi, dosa, idli, and upma, and can be a great alternative to other grains such as rice and wheat. It has gained popularity in recent years due to its nutritional benefits and is now widely available in supermarkets and health food stores.

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Kodo millet benefits

1. Rich in nutrients

Kodo millet is a good source of essential nutrients such as carbohydrates, protein, fiber, and minerals like calcium, iron, and phosphorus.

2. Gluten-free

Kodo millet is a gluten-free grain, making it an excellent option for people with celiac disease or gluten sensitivity.

3. Lowers cholesterol

Research has shown that kodo millet consumption may help to lower cholesterol levels in the blood, reducing the risk of heart disease.

4. Controls blood sugar

Kodo millet has a low glycemic index, meaning it can help regulate blood sugar levels and prevent sudden spikes in glucose levels.

6. Aids digestion

Kodo millet is rich in dietary fiber, which can aid in digestion, prevent constipation, and promote regular bowel movements.

7. Boosts immunity

Kodo millet is rich in antioxidants and has immune-boosting properties that help to protect the body from diseases and infections.

Kodo millet benefits for weight loss

Here are some of the benefits of Kodo millet for weight loss:

1. Low in calories: Kodo millet is a low-calorie food, with just 100 grams of Kodo millet providing around 300 calories. Consuming Kodo millet instead of other high-calorie foods can help in reducing overall calorie intake, which is essential for weight loss.
2. High in fiber: Kodo millet is an excellent source of dietary fiber, which helps in keeping you full for longer periods. This helps in reducing food cravings and controlling hunger pangs, thereby aiding in weight loss.
3. Low glycemic index: Kodo millet has a low glycemic index, which means it releases sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels. This is beneficial for weight loss as high blood sugar levels are linked to increased appetite and weight gain.
4. Rich in nutrients: Kodo millet is packed with essential nutrients, including protein, vitamins, and minerals, that are required for overall health and well-being. Consuming nutrient-rich foods like Kodo millet can help in maintaining a healthy weight.

5. Gluten-free: Kodo millet is gluten-free, making it an excellent alternative for people with gluten sensitivity or celiac disease. Choosing gluten-free foods can help in reducing inflammation in the body, which is linked to weight gain.

Overall, Kodo millet can be a healthy addition to a weight loss diet. However, it's important to note that weight loss is not just about adding one particular food to your diet, but rather a combination of healthy eating habits, regular exercise, and lifestyle changes.

Nutritional Value in Kodo Millet (kodu millet calories)

Kodo millet, also known as Paspalum scrobiculatum, is a good source of nutrition and has many health benefits. Here is the nutritional value of 100 grams of kodo millet

• Calories: 329 kcal
• Carbohydrates: 65 g
• Protein: 7 g
• Fat: 3 g
• Fiber: 9 g
• Calcium: 27 mg
• Iron: 1.5 mg
• Magnesium: 64 mg
• Phosphorus: 243 mg
• Potassium: 281 mg
• Sodium: 5 mg
• Zinc: 1.2 mg
• Vitamin B1 (Thiamine): 0.37 mg
• Vitamin B2 (Riboflavin): 0.14 mg
• Vitamin B3 (Niacin): 1.2 mg

Kodo millet is a good source of complex carbohydrates, dietary fiber, and essential minerals like calcium, iron, and magnesium. It is also a good source of B vitamins, which are essential for maintaining good health. Additionally, kodo millet is gluten-free, making it a good alternative for people with gluten sensitivity or celiac disease. Overall, kodo millet is a nutritious and healthy grain that can be included in a balanced diet.

How to cook kodo millet

Kodo millet is a healthy and nutritious grain that can be used as a substitute for rice or other grains in a variety of dishes. Here's a simple recipe for cooking kodo millet:

Ingredients:

• 1 cup kodo millet
• 2 cups water
• Salt to taste
• 1 tsp oil

Instructions:

1. Rinse the kodo millet in water until the water runs clear. Drain the water and set aside.
2. In a saucepan, bring 2 cups of water to a boil.
3. Add the rinsed kodo millet to the boiling water.
4. Add salt to taste and 1 tsp oil.
5. Give everything a good stir and reduce the heat to low.
6. Cover the saucepan with a lid and let it cook for 20-25 minutes or until the millet is tender and cooked through.
7. Once the kodo millet is cooked, turn off the heat and let it sit for 5-10 minutes.
8. Fluff the millet with a fork and serve hot with your favorite curry or gravy dish.

Frequently Asked Questions

Is Ragi and Kodo same ?

No, ragi (also known as finger millet) and kodo millet (also known as cow grass or Paspalum scrobiculatum) are not the same. They are two different types of millet grains.

Ragi is a gluten-free grain that is commonly grown in India and Africa. It is known for its high nutritional content, including high amounts of calcium, iron, and fiber. Ragi is commonly used to make porridge, bread, and other baked goods.

Kodo millet, on the other hand, is a type of wild grass that is also commonly grown in India. It is a gluten-free grain that is rich in fiber and protein. Kodo millet is commonly used to make porridge, as well as bread, dosas, and other baked goods.

Although both ragi and kodo millet are gluten-free grains that are rich in nutrients, they are two different types of millets with distinct characteristics and uses.

Is Kodo Millet better than Rice?

Kodo millet and rice are both nutritious grains, but their nutritional profiles differ slightly. Here are some comparisons:

Fiber: Kodo millet contains significantly more fiber than rice. Fiber is important for maintaining digestive health and can help regulate blood sugar levels.

Protein: Kodo millet contains more protein than rice, which is essential for building and repairing body tissues.

Vitamins and minerals: Kodo millet is a good source of vitamins and minerals such as iron, calcium, and magnesium. It also contains antioxidants, which help protect against cell damage. Rice, on the other hand, is a good source of B vitamins, particularly thiamine and niacin.

Glycemic index: Kodo millet has a lower glycemic index than rice, which means it causes a slower and steadier rise in blood sugar levels. This is particularly beneficial for people with diabetes or those trying to manage their blood sugar levels.

Overall, both kodo millet and rice have their own unique nutritional benefits. It is important to incorporate a variety of grains in your diet to ensure you are getting a well-rounded mix of nutrients.

 Kodo Millet Recipes

1. Kodo millet Dosa

Ingredients

• 1 cup kodo millet
• 1/4 cup urad dal (black gram)
• 1/4 cup poha (flattened rice)
• Salt to taste
• Water as needed

Instructions:

1. Rinse the kodo millet and urad dal separately and soak them in water for 6-8 hours.
2. Soak the poha in water for 20-30 minutes before grinding.
3. Drain the water from the kodo millet and urad dal and grind them in a blender to a smooth batter. Add water as needed to make a thick and smooth batter.
4. Add the soaked poha to the batter and grind it again until it is smooth.
5. Transfer the batter to a bowl and add salt to taste. Mix well.
6. Cover the bowl with a lid and let the batter ferment for 6-8 hours or overnight.
7. After fermentation, the batter will rise and become airy.
8. Heat a non-stick pan or dosa tawa over medium-high heat.
9. Pour a ladleful of batter onto the tawa and spread it in a circular motion to make a thin dosa.
10. Drizzle some oil around the edges and let it cook until the bottom becomes golden brown.
11. Flip the dosa and cook the other side until it is cooked through and crispy.
12. Serve hot with chutney and sambar.

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