Kodo Millet Benefits, Nutrition and Potential Risks

Kodo Millet Benefits

Millets have become the go-to superfood for health-conscious individuals, and among these, kodo millet stands out as one of the most nutrient-dense and versatile options.

With the growing awareness of its impressive health benefits, kodo millet is gaining recognition worldwide.

In this blog, we’ll dive into kodo millet benefits, how to adv it into your diet and potential risks associated with its consumption.

What is Kodo Millet?

Kodo millet, scientifically known as Paspalum scrobiculatum, is a small-grain cereal widely grown in India and other Asian countries. It’s been a part of traditional diets for centuries and is valued for its resilience in drought-prone regions.

Often referred to as a “forgotten food,” it is now making a resurgence in health circles for its rich nutrient profile and multiple health benefits.

Kodo millet is gluten-free, making it an excellent grain alternative for those with celiac disease or gluten sensitivity. Its high protein, dietary fiber, and mineral content contribute to a host of health benefits, from improved digestion to better blood sugar control.

Nutritional Value

Kodo millet packs an impressive punch when it comes to nutrition. Here’s a quick glance at the major nutrients found in 100 grams of kodo millet: (3), (4)

• Calories: 353 kcal
• Carbohydrates: 66 g
• Protein: 8.3 g
• Fiber: 9.3 g
• Calcium: 27 mg (2% DV)
• Iron: 0.6 mg (3% DV)
• Zinc: 1.2 mg (11% DV)
• Phosphorus: 189 mg (15% DV)
• Thiamine: 0.15 mg (13% DV)
• Niacin: 2.1 mg (13% DV)
• Riboflavin: 0.09 mg (7% DV)

Its high fiber content is one of the main reasons kodo millet is so beneficial.

Health Benefits

Now, let’s explore kodo millet benefits for health.

1. Rich in Antioxidants

Kodo millet is rich in antioxidants, which help scavenge harmful free radicals in the body.

The antioxidants in kodo millet include phenolic acids, flavonoids, tannins and phytates.

Antioxidants are the compounds that neutralize free radicals in the body, preventing oxidative stress and damage to cells. They play a crucial role in reducing the risk of chronic diseases and promoting overall health and well-being.

Its antioxidant properties make it a valuable addition to a balanced diet, contributing to overall well-being.

Including kodo millet in meals can provide a natural defense against inflammation and other oxidative stress-related health issues.

2. A Gluten-Free Alternative

Kodo millet is is an excellent gluten-free alternative for individuals with celiac disease or gluten intolerance.

As a naturally gluten-free grain, it serves as a safe replacement for wheat, barley, or rye in various recipes. Its mild flavor and versatile texture make it ideal for preparing gluten-free dishes like porridges, salads, and even baked goods.

Kodo millet provides essential nutrients like protein, fiber, and antioxidants without the discomfort associated with gluten consumption.

By incorporating kodo millet into a gluten-free diet, you can enjoy a healthy and nutritious grain option while managing gluten sensitivities.

3. May Improve Digestive Health

One of the standout benefits of kodo millet is its high fiber content, which is essential for a healthy digestive system.

Kodo millet is rich in both soluble fiber and insoluble fiber.

Soluble fiber dissolves in water, forming a gel-like substance that slows digestion, helping to regulate blood sugar and lower cholesterol levels.

Insoluble fiber, on the other hand, doesn’t dissolve in water and adds bulk to stool, promoting regular bowel movements and preventing constipation. It aids in maintaining digestive health by speeding up the passage of food through the intestines.

And the dietary fiber in kodo millet acts as a prebiotic, which helps feed beneficial gut bacteria. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function.

Eating kodo millet regularly can aid a healthy digestive system.

4. May Control Blood Sugar Levels

For people with diabetes or those looking to manage blood sugar levels, kodo millet is an excellent addition to the diet.

Kodo millet has low glycemic index, means it doesn’t cause rapid spikes in blood sugar, making it safe for diabetics.

Studies in rat and mice models have shown that diets based on kodo and finger millet significantly reduced blood glucose levels in diabetic rats.

There are limited studies on kodo millet showing its ability to reduce blood sugar levels and extensive research on animals and humans is needed.

5. May Support Cardiovascular Health

Kodo millet is packed with heart-friendly nutrients, including fiber, magnesium, and potassium, all of which contribute to better cardiovascular health.

Kodo millet is rich in antioxidants, which may reduce high cholesterol levels, which is one of the primary risk factors of cardiovascular diseases.

Studies suggest that phenolic extract from kodo millet effectively prevents the oxidation of LDL cholesterol and liposomes, which may help protect against cardiovascular diseases.

Millets, including kodo millet may help reduce blood pressure as it is a good source of dietary fiber, protein, minerals and other phytochemicals.

There are limited studies done specifically on kodo millet to showing its ability to reduce the risk of heart diseases and further clinical research is needed.

6. Anti-Ulcer Properties

Peptic ulcer disease affects 5-10% of people worldwide, with causes mainly linked to Helicobacter pylori infections and non-steroidal anti-inflammatory drugs (NSAIDs). While many anti-ulcer drugs exist, they often have serious side effects, leading to growing interest in herbal remedies for treatment and kodo millet may be one of them.

Kodo millet contains flavonoids, phenols, tannins, amino acids, proteins, and carbohydrates, which may be responsible for antioxidant and its anti-ulcer properties.

An animal study evaluated the anti-ulcer effects Kodo millet extracts in an Aspirin-induced ulcer model. At doses of 250 mg/kg and 500 mg/kg, the kodo millet extracts significantly reduced ulcer formation, with mean ulcer index scores of 3.39 and 2.78, compared to the control’s 4.08.

Including kodo millet in a balanced diet may reduce the formation of ulcer and discomfort caused by it, though more clinical research is needed to fully understand its role in ulcer management.

7. May Fight Against Cancer

Kodo millet possesses potential anti-cancer properties due to its rich content of antioxidants, including phenolic compounds and flavonoids.

These antioxidants help neutralize free radicals, reducing oxidative stress, which is linked to various chronic diseases including cancer.

Studies suggest that the antioxidants in kodo millet may inhibit the growth of cancerous cells and prevent the spread of cancer.

Additionally, its high fiber content promotes healthy digestion, which can help lower the risk of colon cancer.

In a cellular study, Kodo millet phenolic extracts, rich in ferulic and p-coumaric acids, were found to be effective in blocking harmful hydroxyl and peroxyl radicals (kind of free radicals). These extracts also significantly inhibited the growth of HT-29 cancer cells (human colorectal cancer) by 75-100%, showing strong anti-cancer potential.

Though more research, especially clinical trials, is needed to confirm its effectiveness, kodo millet shows promise as a natural food for cancer prevention.

How to Include Kodo Millet in Your Diet

Incorporating kodo millet into your diet is easy, and it can replace rice or wheat in many dishes. Here are a few ideas to get you started:

• Kodo Millet Porridge: Cook kodo millet in water or milk for a nutritious breakfast porridge. Add fruits, nuts, and honey for extra flavor.
• Kodo Millet Salad: Use cooked kodo millet as a base for a hearty salad. Mix in vegetables, herbs, and a healthy dressing for a filling meal.
• Kodo Millet Khichdi: Swap rice with kodo millet to make a healthy and fiber-rich khichdi. It’s a perfect comfort food option.
• Millet Dosa or Idli: Use kodo millet as a substitute for rice in traditional dosa or idli batter for a nutritious twist on these popular dishes.

Potential Risks

While kodo millet offers numerous health benefits, there are also a few potential risks to be mindful of, such as:

kodo millet can be contaminated by cyclopiazonic acid (CPA), a mycotoxin produced by certain species of fungi like Aspergillus and Penicillium. Cyclopiazonic acid can infect grains, including millets, when stored improperly in warm and humid conditions, or encountered with rainfall before harvest.

Kodo millet poisoning can cause vomiting, dizziness, unconsciousness, small and rapid pulse, cold hands and feet, shaking limbs, tremors and resistance to touch.

While no deaths have been reported, in rare cases, it can cause delirium with violent muscle tremors and potentially fatal effects. Symptoms usually last one to three days before recovery.

Treatment includes stomach washing, giving stimulants, hot tea or milk, and keeping the person warm. The millet’s husk and leaves may become toxic, especially after heavy rainfall.

To reduce the risk of contamination, it’s important to store kodo millet in dry, cool conditions and ensure proper hygiene during processing and storage.

Other potential risks of Kodo millet are that it contains goitrogens, which may interfere with thyroid function in people with iodine deficiency or thyroid disorders.

Like all millets, kodo millet also contains phytates that can reduce the absorption of certain minerals like iron, zinc, and calcium. However, their bioavailability can be enhanced by soaking them before cooking

Takeaways

Kodo millet is a powerhouse of nutrients and a versatile grain that offers numerous health benefits.

Whether you’re looking to improve digestion, manage your weight, or support heart health, kodo millet is a fantastic addition to your diet. Its low glycemic index, high fiber content, and rich antioxidant profile make it an ideal choice for anyone seeking a healthier lifestyle.

However, more human research is needed specifically on kodo millet, to find and validate its potential health benefits.

So why not give kodo millet a try? From salads to porridges, it’s easy to incorporate into your meals and can help you take a significant step towards better health!

Start adding kodo millet to your meals today and enjoy the incredible health benefits it offers.