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The United Nations declared 2023 as the International Year of Millets –all thanks to its health and nutritional benefits. These tiny cereals–powerhouse of fibre, protein, vitamins, and minerals –are indigenous to India. In India, there are five types of millets that are considered staples–Jowar or Sorghum, Ragi or Finger millet, Korra or Foxtail millet, Sama or Little millet, and Kodo or Arke millet.
Among all millets available, Kodo millets are well-known for the highest drought resistance and for producing high yields in a short duration thus are of great economic value. Additionally, India is the world leader in the production of Kodo millets.
“Kodo millet is rich in vitamins, minerals, and phytochemicals containing sulfur, so it is called “nutria-cereals”. It is also a great source of essential amino acids, like lysine, threonine, valine, sulphur containing amino acids. Kodo millet grain contains 8.3 per cent protein of which the major protein is glutelin. It contains a high amount of crude fibre (9%) as compared to wheat (1.2%), and also has 66.6% carbohydrate, 2.4% minerals, and 1.4% fat,” Aishwarya Vichare, Dietician, Bhatia Hospital, Mumbai told indianexpress.com.
Recently, nutritionist Lovneet Batra took to Instagram to share the various benefits of Kodo millets. “Kodo Millet, also known as Varagu or Arikelu, is a nutrient-rich grain that offers several health benefits,” she wrote in the caption.
Have a look.
*Millets contain phenolics such as alpha-glucosidase, and pancreatic amylase by partly inhibiting the enzymatic hydrolysis of complicated carbohydrates that reduces postprandial hyperglycemia.
*Millets are rich in phenolic acids, tannins, and phytates that behave as “anti-nutrients.” These anti-nutrients, however, decrease the risk of colon and breast cancer. Millet contains phenolics that have been shown to be efficient in preventing cancer initiation.
*Obesity, smoking, unhealthy nutrition, and physical inactivity boost the risk of heart attack and stroke. Most nations in the globe are facing elevated and rising cardiovascular disease rates. Millets have a higher amount of free radical scavenging activity which decreases the risk of cardiovascular diseases.
*Kodo millets contain a high amount of lecithin and are excellent for strengthening the nervous system.
*Kodo millet is abundant in antioxidants, such as phenolic compounds and flavonoids. These antioxidants help combat free radicals in the body, reducing oxidative stress and protecting cells from damage.
*Kodo millet is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivities. It is also relatively easy to digest compared to some other grains, making it gentle on the digestive system.
Adding to this, N Lakshmi, Senior Dietician, Kamineni Hospitals, Hyderabad said, “Kodo millets have low glycemic index–making them ideal for managing diabetes as they cause a slower rise in blood sugar levels. Additionally, the high fibre content in Kodu millets promotes heart health by reducing cholesterol levels. They also aid in weight management by increasing satiety due to their fibre and protein content. Lastly, the fibre in Kodu millets supports digestive health and helps prevent constipation.”
However, Vichare noted that Kodo millets contain goitrogens, which interfere with thyroid hormones and can result in an enlarged thyroid gland (goitre), hence people who are suffering from thyroid should avoid its consumption in the diet.
“Kodo millets can be ground into flour and blended with other cereal flour to prepare bakery items like biscuits, cakes, muffins, or pasta. It can also be used to make chapattis or fermented foods like dosa or idli. It can also be used to prepare porridge or pulao,” she concluded.
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