Kodo millet, also known as varagu or kodra, is a type of small-seeded cereal grain that belongs to the millet family. Millets, including kodo millet, have been an essential part of traditional diets in many regions, particularly in arid and semi-arid areas, due to their hardiness and ability to grow in poor soil and with limited water resources. Kodo millet (varagu) is a highly nutritious grain that offers various health benefits.
Here is the approximate nutritional profile of 100 grams of cooked kodo millet:
- Calories: 108 kcal
- Carbohydrates: 21.7 grams
- Dietary Fiber: 1.2 grams
- Sugars: 0.3 grams
- Protein: 3.2 grams
- Fat: 0.5 grams
- Saturated Fat: 0.1 grams
- Monounsaturated Fat: 0.1 grams
- Polyunsaturated Fat: 0.2 grams
- Vitamins:
- Thiamin (Vitamin B1): 0.16 mg
- Riboflavin (Vitamin B2): 0.11 mg
- Niacin (Vitamin B3): 1.4 mg
- Vitamin B6: 0.09 mg
- Folate (Vitamin B9): 8 mcg
- Vitamin E: 0.03 mg
- Minerals:
- Calcium: 27 mg
- Iron: 0.5 mg
- Magnesium: 40 mg
- Phosphorus: 75 mg
- Potassium: 35 mg
- Zinc: 0.3 mg
- Copper: 0.1 mg
- Manganese: 0.6 mg
Kodo millet is rich in dietary fiber, which aids in digestion and helps in maintaining a healthy digestive system. It is also a good source of various B vitamins, which are essential for energy metabolism and overall well-being. The presence of minerals like calcium, magnesium, and phosphorus contributes to bone health and muscular function. We get kodo millet in variety of types like polished, unpolished and semi polished.
Moreover, kodo millet has a low glycemic index, meaning it causes a slower and more gradual rise in blood sugar levels compared to refined grains. This property makes it a suitable grain for people with diabetes or those trying to manage their blood sugar levels.
As with any food, the nutritional content of kodo millet may vary slightly depending on factors such as the variety of millet, the cooking method, and any additional ingredients used in recipes. However, it is a grain alternative that is nutritious, healthy and a great opportunity for a balanced diet.
Here are some key characteristics of kodo millet (varagu):
Nutrient-rich
Kodo millet is a nutritious grain, rich in dietary fiber, protein, and essential minerals such as iron, calcium, and phosphorus. It is also a good source of antioxidants and has a low glycemic index, making it suitable for people with diabetes.
Cooking Uses
Like rice, kodo millet / varagu can be a part of various meals. We may prepare a number of foods, such as rice, idli, dosa, upma, kichadi, payasam and kulipaniyaram, using kodo millet. It has a mild, nutty flavor that complements both sweet and savory recipes.
Health Benefits
Kodo millet consumption on a regular basis leads to a number of health advantages, such as better digestion, easier weight management, and a lower risk of cardiovascular illnesses.
Gluten-Free
Like other millets, kodo millet is naturally gluten-free, which makes it a valuable option for individuals with celiac disease or gluten sensitivity.
Cultivation
Kodo millet is a hardy crop and can grow in different types of soil, ranging from sandy to clayey soils. It requires minimal water compared to other cereal crops, making it suitable for rain-fed agriculture.
Sustainability
Millets, including kodo millet, are sustainable crops due to their low water and input requirements. They are climate-resilient and can play a role in promoting food security in regions facing climate change challenges.
Kodo millet is a valuable traditional crop that is gaining renewed interest globally due to its nutritional benefits and sustainability. Nowadays millets are frequently accessible at specialized shops or supermarkets that carry a variety of grains, making it a convenient and wholesome substitute in many dishes.
