Kodo Millets: Uses, Benefits, Potential Side Effects, and More

What is Kodo Millets?

Kodo millet, scientifically termed Paspalum scrobiculatum, is a small, gluten-free grain that has been cultivated for centuries. These millets belong to the Poaceae family and are primarily grown in parts of India, Africa, and Southeast Asia. Kodo Millets are characterised by their resilience in diverse climates and are well-adapted to arid and semi-arid conditions.

These millets are nutritionally rich, containing essential nutrients like fibre, protein, vitamins, and minerals. With a mild, nutty flavour, they offer a versatile option for various culinary purposes. As a part of traditional diets, Kodo Millets contribute to the dietary diversity of regions where they are cultivated, promoting sustainable and nutritious food choices.

Nutritional Value in Kodo Millet

Kodo millets are rich in carbohydrates, proteins, and dietary fibres. They contain vitamins such as niacin, riboflavin, and minerals such as calcium and phosphorus. Additionally, kodo millets boast phytochemicals like antioxidants and phenolic compounds such as vanillic acid, gallic acid, tannins, ferulic acid, and more. The nutritional components of kodo millets are given in the table below. The nutritional components of kodo millets are given in the table below:

Nutrient	Amount
Carbohydrate	59 g
Protein	11 g
Fibre	10 g
Fats	4.2 g
Phosphorus	188.00 mg
Potassium	107.80 mg
Calcium	27.00 mg
Sodium	3.48 mg
Vitamin B3	2.000 mg
Zinc	1.58 mg
Iron	0.50 mg
Vitamin B5	0.280 mg
Vitamin B1	0.180 mg

Properties of Kodo Millets

Kodo millets boast numerous beneficial properties. They are rich in antioxidants, aiding in neutralising harmful free radicals. Packed with vital nutrients like vitamins and minerals, they support overall health. Kodo millets contribute to better digestion due to their dietary fibre content. They are gluten-free, making them suitable for those with gluten sensitivities. Additionally, their low glycemic index helps regulate blood sugar levels. These millets are a good source of energy, promoting vitality. The presence of phenolic compounds further enhances their potential health benefits. Incorporating kodo millets into your diet can be nutritious for overall well-being.

Health Benefits

Incorporating kodo millet into your meals can contribute to various health benefits, making it a nutritious choice for overall well-being. Let’s explore the Kodo Millet benefits.

1) Heart Health

Kodo millet supports heart health by regulating cholesterol levels. Its high fibre content effectively lowers bad cholesterol, contributes to cardiovascular well-being, and reduces the risk of heart-related issues.

2) Bone Health

Rich in calcium and phosphorus, Kodo millet is a boon for bone health. These minerals strengthen bones, support bone density, and help prevent conditions like osteoporosis, ensuring overall skeletal well-being.

3) Kidney Health

Kodo millet’s low potassium content is advantageous for kidney health. It alleviates strain on the kidneys, promoting renal function and contributing to optimal kidney health.

4) Energy Boost

A valuable source of carbohydrates, Kodo millet provides a sustained energy boost. This makes it an excellent dietary inclusion for enhanced vitality, helping individuals stay energised throughout the day.

5) Aid for weight management

Thanks to its high fibre content, kodo millet aids in weight loss by inducing a sense of fullness. This reduces excessive calorie intake, making it a beneficial choice for those aiming to manage their weight effectively.

6) Fights Chronic Ailments

Loaded with antioxidants, Kodo millet actively combats oxidative stress. This property may contribute to a reduced risk of chronic ailments, bolstering overall health and well-being.

7) Nutrient-rich

Kodo millet is a nutrient-rich grain, packing essential vitamins and minerals. Its nutritional profile makes it a wholesome addition to a balanced diet, ensuring individuals receive vital nutrients for overall health.

Use of Kodo Millet in Ayurveda

In Ayurveda, an ancient Indian health system, foods are classified based on taste, energy, and post-digestive effect. Kodo Millet is sweet, has heating energy, and has a sweet post-digestive effect. These align with Ayurvedic principles, which are beneficial for balancing doshas (Vata, Pitta, Kapha). It suits Vata types by providing warmth, benefits Pitta with its sweet and cooling nature, and is suitable for Kapha in moderation, being grounding and light on the stomach. Kodo Millet is also valued in Ayurvedic detox and cleansing, aiding in removing toxins for overall health and vitality.

How to Use Kodo Millets?

Kodo millet in English refers to a nutritious whole grain that is often used as a healthy alternative in various culinary dishes. Here’s how you can incorporate them into your meals:

• Cooking Grains: Treat Kodo Millet like rice or quinoa. Rinse it well, add water, and cook until tender. It has a mild, nutty flavour.
• Porridge or Kheer: Boil Kodo Millet with milk and your choice of sweeteners for a nutritious porridge or kheer. Add nuts and fruits for extra flavour.
• Upma or Poha: Prepare a savoury dish by sautéing Kodo Millet with vegetables, spices, and seasonings. It makes a delicious and wholesome upma or poha.
• Dosas and Idlis: Blend Kodo Millet into a batter to make dosas or idlis. Ferment the batter for a traditional South Indian breakfast.
• Baking: Use Kodo Millet flour for baking purposes. It can be added to bread, muffins, or cookies to boost their nutritional content.
• Salads: Sprout Kodo Millet and toss it into salads for an extra crunch. It adds a wholesome element to your greens.
• Soups and Stews: Cook Kodo Millet in broth or soup for a hearty and nutritious addition. It absorbs flavours well.
• Side Dish: Serve Kodo Millet as a side dish with curries, gravies, or stir-fries. Its subtle taste complements various flavours.

Is Kodo Millet Better Than Rice?

Compared to white rice, Kodo millet offers higher fibre, protein, and micronutrientcontent. It has a lower glycemic index, making it more suitable for individuals with diabetes or insulin resistance. It is rich in antioxidants and has superior satiety, making it more beneficial for weight management and metabolic health (Gowda et al., 2022).

Feature	Kodo Millet	White Rice
Glycemic Index	Low	High
Fibre	High (~10 g)	Low (~0.4 g)
Protein	Higher (~11 g)	Lower (~6.8 g)
Gluten-Free	Yes	Yes
Vitamins/Minerals	Rich in B vitamins, zinc	Limited

Side Effects of Kodo Millets

While Kodo millets offer numerous health benefits, it’s vital to be aware of kodo millet side effects, especially when consumed excessively. Some individuals may experience digestive issues like bloating, gas, or indigestion, as millets contain certain compounds that might be hard for some people to digest. Additionally, individuals with sensitivities or allergies to millets should exercise caution.

To minimise potential side effects, it’s advisable to introduce Kodo millets gradually into your diet, allowing your digestive system to adjust. Ensure proper cooking and preparation, as inadequate processing might contribute to digestive discomfort.

It’s always wise to consult with a doctor or a nutritionist before making vital changes to your diet, especially if you have pre-existing health issues or concerns. While Kodo millets are generally well-tolerated, being mindful of portion sizes and monitoring your body’s response can help you enjoy their nutritional benefits without adverse effects.

Precautions to take before Kodo millets

Before incorporating Kodo millets into your diet, consider the following precautions for a safe and enjoyable experience:

• Check for Allergies: Individuals with known grain allergies should exercise caution and consult a doctor before trying Kodo millets.
• Gradual Introduction: Introduce Kodo millets slowly into your diet to allow the digestive system to adjust and minimise the risk of digestive discomfort.
• Proper Cooking: Ensure thorough cooking of Kodo millets, as inadequate preparation may lead to difficulties in digestion.
• Consultation: If you have pre-existing health issues or concerns, seek advice from a healthcare professional or nutritionist before making significant dietary changes.

Takeaway

The numerous benefits of Kodo millets, from heart and bone health to energy boost and weight management, make them a valuable addition to a balanced diet. With its alignment with Ayurvedic principles and versatility in catering to different doshas, Kodo millets are a wholesome and nutritious choice. However, taking precautions is essential, considering individual health conditions and gradual introduction.

For convenient access to quality health essentials, including dietary supplements and Ayurvedic products, explore Truemeds, your trusted online pharmacy. Embrace the goodness of Kodo millets responsibly and let them contribute to your journey towards holistic well-being.

Disclaimer

Information in this article is checked for accuracy, but it’s best to talk to a doctor before trying any medicines, supplements or information mentioned here.

Expert Quote-

“Kodo millet is nature’s gift for balanced living — rich in fibre, gentle on blood sugar, and packed with essential nutrients for heart, gut, and energy health.”

Dr. Kavya Rejikumar

FAQ (Frequently Asked Questions)

References

• Gowda, N. a. N., Siliveru, K., Prasad, P. V. V., Bhatt, Y., Netravati, B. P., & Gurikar, C. (2022). Modern processing of Indian millets: A perspective on changes in nutritional properties. Foods, 11(4), 499. https://doi.org/10.3390/foods11040499
• KODO MILLET. (n.d.). https://www.nutritionvalue.org/public_ingredient_35402.html
• https://ayurved.dpu.edu.in/blogs/unlocking-ayurvedic-benefits-kodo-millet
• Ayurved, D. (2023, November 11). Unlocking ayurvedic benefits of kodo Millet. Dr. D. Y. Patil College of Ayurved & Research Centre, Pune. https://ayurved.dpu.edu.in/blogs/unlocking-ayurvedic-benefits-kodo-millet