Kodo Millet Description
Kodo Millet scientifically knows as Paspalum Scrobiculatum, is an annual grain that is grown in primarily in India. Some of the popular common names of the plant are Indian paspalum, Ditch millet, Scrobic paspalum, rice grass paspalum and native paspalum. In Hindi, it is called Varagu/Koden/Kodra.
Kodo is a popular fast or upvas food in some parts of India. Unprocessed or processed grain can be cooked whole or decorticated and if necessary ground to flour by traditional or industrial methods.
Kodo Millet is a nutritious grain and a good substitute to rice or wheat. The grain is composed of Protein (11%, providing 9 g/100 g consumed).It is an excellent source of Fiber (37-38%). An adequate Fiber source helps combat the feeling of hunger. Kodo millet contains Carbohydrates (66.6 grams) and 353 kcal per 100 g of grain. It also contains Fat (3.6 g per 100 g). It provides minimal amounts of Iron (0.5/100 mg), and minimal amounts of Calcium (27/100 mg). Kodo millets also contain high amounts of Polyphenols, an antioxidant compound. Essential amino acids like Lysine, Threonine, and Valine are also present in considerable amounts in this millet and are boosters for various enzyme reactions in the body.
Also, it is good for diabetics, its anti – diabetic compounds like quercetin, ferulic acid, p – hydroxybenzoic acid, vanillic acid and syringic acid from Varagu prevents obesity. It is also a good choice of animal fodder for cattle, goats, pigs, sheep, and poultry.
Health Benefits of Kodo Millet
Kodo millet is a very good substitute for rice and wheat. Protein, fiber, and mineral contents are much higher than the major cereals like rice. We can cook it just like rice or ground into flour. It provides balanced nutrition, unlike polished white rice. Listed below are some of the most popular health benefits of Kodo Millet:
Regulates Blood Sugar Level
Kodo millet intake is found to reduce fasting blood glucose level and promotes significant increase in serum insulin level. Anti-diabetic compounds in Kodo Millet are quercetin, ferulic acid, p-hydroxybenzoic acid, vanillic acid and syringic acid. Thus, doctors recommend it for regular usage for diabetic patients.
Kodo millet grains consist of polyphenols and antioxidants. The polyphenols possess antimicrobial action against certain bacteria.
Kodo is high in fiber and prevents gain in weight by reducing the bad cholesterol level and is a functional food to manage weight and promotes weight loss.
Maintains Heart Health
Kodo is very beneficial for post-menopausal women suffering from signs of cardiovascular disease, high blood pressure and high cholesterol levels.
Kodo Millet helps to hydrate your colon to keep your system regular and keep you away from being constipated and hence helps to maintain a healthy gut health.
Reduces the risk of Cancer
It is rich in photo chemicals, and the major one is Phytate that helps in reduction of cancer risks.
Kodo millets contain no gluten and are good for people who are gluten intolerant.
Strengthens Nervous System
It is easy to digest, contains a high amount of lecithin and is excellent for strengthening the nervous system.
Treatment of Inflammation and Hemorrhages
Grains are also useful in the treatment of inflammation, hemorrhages and general debility.
Healthy Recipes of Kodo Millet
Kodo Millet or Kedrav is one of the most common millets among Indians because of its multiple health benefits, and so, here we present the 5 Most Loved Recipes of Kodo millet:
Kodo Millet Idli
We cook it by using urad dal, Kodo Millet and Fenugreek seeds/Methi. Firstly, we ferment the batter and then we steam it.
Kodo Millet or Varagu Upma
We make it with Kodo Millets, onions, green chillies, vegetables and lemon juice.
Kodo Millet Pullav
We can prepare it like the normal rice pullav with mixed veggies, chillies and ginger-garlic paste.
Kodo Millet Kheer
We prepare it with Kodo Millet, milk, cardamom and some chopped dry fruits like almonds, cashews and pistachios.
Kodo Millet Dosa
We make this recipe using Kodo Millet, onion, fresh coconuts and cumin seeds. We first ferment the batter and then cook the dosa.