What is foxtail millet?
Foxtail millet is nothing but a kind of millet which comes under the very millet family. Foxtail millet (Setaria Italica), one if the oldest cultivated millets, is gaining popularity because of its exceptional nutritional values. In India, it has different names in different languages like, we call ‘Kakum’ in Hindi, ‘Navane’ in Kannada, ‘Tenai’ in Tamil, ‘Korra’ in Telugu, ‘Kaon’ in Bengali, ‘Kang’ in Marathi and Gujrati.
Foxtail millet is a tiny seed around 2mm in size; it is covered in a thin and crispy lawyer of yellowish color. Mainly, it is a crop of the vast rain fed areas in the semi arid regions because of its drought tolerance and short duration. One of its popular use is that it is eaten as a substitute of rice.
Nutritional importance
Like many other millets, foxtail millet also comes with a package of highly nutritious components. It has very low glycaemic index (GI) and high fiber content. The nutrients in it are mentioned in the chart below.
Per 100g of foxtail millet contains:
| Carbohydrate | 60.9 g |
| Protein | 12.3 g |
| Fat | 4.3 g |
| Energy | 331 Kcal |
| Thiamin | 0.6 mg |
| Vitamin A | 32 mg |
| Vitamin B5 | 0.8 mg |
| Vitamin E | 31 mg |
| Iron | 2.8 mg |
| Zinc | 2.4 mg |
Foxtail millet benefits:
Foxtail Millet Good for Diabetes
Because of the low glycemic index (GI), it helps to stimulate the cells of pancreas to produce insulin, a hormone that controls blood glucose and glycosylated hemoglobin.
Tip: Try to consume cooked foxtail millet instead of rice.
Also Read:- Benefits of Chia Seeds For Weight loss
Foxtail Millet on Hypertension:
Hypertension and blood pressure are co-related and may impose a risk of many cardiovascular diseases. Here comes the role of ACE inhibitors, it is a component which used as a drug to treat blood pressure. Foxtail millet contains molecules of ACE inhibitors.
Tip: You can make fried rice using foxtail millet.
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Foxtail Millet to Strengthen Bones:
It is a crop that contains high amount of iron and calcium, which reduces the risk of bone corrosion. It also reduces the risk of osteoporosis, arthritis and spondylitis.
Tip: Try to include foxtail millet in your dietary chart daily.
Foxtail Millet to Protect Nervous System:
Neurotropic B vitamins play a major role in strengthening the nervous system. More importantly B1 (thiamin) and B6 (pyridoxine) contributes to maintain a healthy nervous system.
Tip: foxtail millet can be eaten in breakfast, lunch, and dinner. There is no particular restriction.
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Foxtail Millet to Improve Immunity:
It is a power packed food with all the nutrients that a body needs to keep healthy. It has every kind of micronutrients like zinc, manganese, copper, magnesium etc. Generally it maintains the body stamina and gives the power vthat a body need to fight infections.
Tip: 90-100 grams of foxtail millet is okay to consume in a day.
Also Read:- 10 Best Seeds for Health
Foxtail Millet for Weight Management:
Foxtail millet is rich in dietary fiber and keeps you full for longer. This reduces frequent hunger pangs and helps avoid overeating. It also boosts metabolism, making it a great addition to a weight-loss diet.
Tip: Replace one meal a day with foxtail millet-based dishes.
Foxtail Millet for Heart Health:
It is low in bad cholesterol and high in good fats and essential amino acids. These properties help in reducing plaque build-up in arteries and improving cardiovascular function, thereby protecting the heart.
Tip: Try millet porridge or khichdi with vegetables for a heart-healthy meal.
Foxtail Millet for Better Digestion:
High fiber content in foxtail millet aids smooth bowel movement and prevents constipation. It also promotes the growth of good gut bacteria and maintains overall digestive health.
Tip: Include foxtail millet in soups or light evening meals for better digestion.
Foxtail millet uses:
Foxtail millet can be consumed as whole or ground. There are numerous recipes that you can prepare with both the forms of foxtail millet,
You can use whole foxtail millet as a substitute of rice. Recipes like biriyani, mango rice, coconut rice, upma etc.
Ground foxtail millet can be used to make roti, idli, and ladoo.
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Foxtail millet side effects
Every kind of millets are rich in nutrients so it is advised to consume them in moderate amount else they can impose some health issues. Foxtail millet is also no exception in that case. So, general precautions must be followed while taking it. The probable risks are mentioned bellow:
It can create Vataja roga, a term used in Ayurveda, it means diseases due to vata. Various symptoms like dry skin, weight loss, joint pain can be seen.
It contains anti nutrients like phytic acid. Phytic acid decreases the absorption of micronutrients like iron, magnesium, and calcium. Though soaking can reduce its effectiveness.
It can react with other drugs, hence doctors’ advice is recommended when some one is on medication.
Foxtail millet recipes
1. Foxtail Millet Upma
What will you need:
- 1 cup foxtail millet (soaked 15 – 20 mins)
- 1 onion
- 1 green chili
- 1 tsp mustard seeds
- Curry leaves, ginger, salt, oil
- Mixed veggies (carrot, peas, beans)
Process to follow:
- Heat oil, add mustard seeds, curry leaves, and green chili.
- Saute onion and veggies for 2 – 3 minutes.
- Add soaked millet and 2.5 cups water.
- Add salt, cover, and cook till soft.
2. Foxtail Millet Pongal
What will you need:
- ½ cup foxtail millet
- ¼ cup moong dal
- 1 tsp black pepper
- 1 tsp cumin
- Ginger, curry leaves, ghee, salt
Process to follow:
- Dry roast millet and dal. Wash and pressure cook with 2.5 cups water.
- Heat ghee, fry pepper, cumin, ginger, and curry leaves.
- Add seasoning to cooked millet-dal mix.
- Mix well and serve with chutney.
3. Foxtail Millet Lemon Rice
What will you need:
- 1 cup cooked foxtail millet
- 1 green chili, 1 tsp mustard seeds
- Curry leaves, turmeric, salt
- Lemon juice
Process to follow:
- Heat oil, add mustard seeds, curry leaves, and green chili.
- Add turmeric and cooked millet.
- Add salt and mix well.
- Turn off heat and add lemon juice.
- Garnish with peanuts or cashews.
What is foxtail millet called in different languages?
- Hindi: कंगनी (Kangni)
- Kannada: ನವಣೆ (Navane)
- Malayalam: തിന (Thina)
- Tamil: தினை (Thinai)
- Telugu: కొర్ర (Korra)
