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

Kodo millet, scientifically known as Paspalum scrobiculatum, is a small, versatile, and naturally gluten-free grain that has been a traditional crop in parts of India, Africa, and Southeast Asia for centuries. Belonging to the Poaceae family, Kodo millets are highly valued for their resilience and ability to thrive in arid and semi-arid climates, making them a crucial crop for sustainable agriculture. These millets possess a mild, nutty flavour and are gaining recognition in modern nutrition for their dense composition of fibre, plant protein, and micronutrients [1].

Nutritional Value of Kodo Millet

Kodo millets are celebrated for their balanced nutritional profile, particularly their high content of dietary fibre and the presence of health-promoting phytochemicals [1]. The values presented in the table below represent the approximate nutritional content per 100 grams of cooked Kodo millet [2, 3]:

*Note: The high fibre content of Kodo millet is a significant component of its nutritional value compared to common grains like refined rice [1].

Properties and Potential Health Benefits of Kodo Millets

The traditional consumption of Kodo millets is supported by its phytochemical content, which contributes to several areas of metabolic health.

1. Blood Sugar Regulation and Low Glycemic Index (GI)

Kodo millet has been studied for its relatively low Glycemic Index (GI) compared to polished rice [1]. This is largely attributed to its high dietary fibre content, which slows down the digestion and absorption of carbohydrates, potentially leading to a more gradual rise in postprandial blood glucose levels [1]. This property makes it a beneficial carbohydrate choice for individuals focusing on managing blood sugar as part of a balanced diet.

2. Digestive Health Support

The substantial amount of dietary fibre in Kodo millet is essential for promoting gut health [1]. Fibre adds bulk to stool, which aids in regulating bowel movements and can help prevent constipation. Adequate fibre intake also supports the growth of beneficial gut bacteria.

3. Source of Antioxidants

Kodo millets are rich in phytochemicals, including phenolic compounds such as gallic acid, ferulic acid, and tannins [3]. These compounds function as antioxidants that may help neutralise harmful free radicals and reduce oxidative stress within the body. Reduced oxidative stress is a factor that may support long-term health and lower the risk associated with chronic ailments [3].

4. Support for Heart Health

Regular inclusion of high-fibre foods like Kodo millet may contribute to cardiovascular well-being. Dietary fibre, particularly soluble fibre, has been shown to help manage blood cholesterol levels by binding to cholesterol and promoting its excretion [3]. Furthermore, its mineral profile, including magnesium and potassium, supports normal heart function and blood pressure regulation.

5. Bone Health

Kodo millet contains important minerals, notably calcium and phosphorus [2]. Both minerals are foundational components of bone structure, playing a critical role in maintaining bone density and strength, thereby helping to support skeletal well-being [1].

6. Potential Suitability for Kidney Diets

Kodo millet has a naturally lower potassium content compared to some other whole grains [2]. This characteristic may make it a more suitable grain option for individuals who are required to follow a low-potassium diet to manage certain stages of chronic kidney disease (CKD). However, any dietary change for kidney health must be approved and monitored by a qualified nephrologist and dietitian.

Use of Kodo Millet in Ayurveda

In the traditional Indian health system of Ayurveda, Kodo millet is generally considered to be Madhura (sweet) in Rasa (taste) and has a Ushna (heating) Virya (energy) and a sweet Vipaka (post-digestive effect). Its properties are traditionally regarded as potentially balancing for Vata and Pitta doshas, and suitable for Kapha in moderation due to its light, grounding nature. It is often valued for its ability to provide sustained energy and is sometimes used in traditional detoxification practices.

How to Incorporate Kodo Millets?

Kodo millet can be seamlessly integrated into various culinary preparations as a nutritious whole-grain substitute:

• Whole Grain: Cook Kodo millet similarly to rice or quinoa (usually 1 part millet to 2.5-3 parts water) for a mild, nutty side dish.
• Traditional Dishes: Use the cooked grains to prepare savoury items like Upma or Poha, substituting traditional grains for a fibre boost.
• Fermented Foods: The flour can be blended into a batter with other ingredients to prepare traditional South Indian breakfast staples like Dosas and Idlis.
• Sweet Preparations: Kodo millet can be boiled with milk and sweeteners to create a nutritious Porridge or Kheer.
• Baking: Kodo millet flour can be incorporated into recipes for bread, muffins, or cookies to enhance their nutritional fibre content.

Precautions and Potential Side Effects of Kodo Millets

While Kodo millets are generally safe and beneficial, moderation and proper preparation are crucial, especially for individuals with sensitivities.

1. Digestive Adjustment

Due to the high concentration of dietary fibre and the presence of compounds like tannins, some individuals—especially those new to millet consumption—may initially experience digestive discomfort, including bloating, gas, or mild indigestion. It is advisable to introduce Kodo millets gradually into the diet.

2. Antinutrients

Millets contain antinutrients (e.g., phytic acid) which can interfere with the absorption of certain minerals. Proper processing methods, such as soaking, sprouting, or fermentation, are highly recommended before cooking to significantly reduce the content of these antinutrients and improve nutrient bioavailability [1].

3. Thyroid Concerns (Goitrogens)

Like other millets, Kodo millets contain goitrogenic compounds [1]. While normal consumption is unlikely to be harmful, excessive intake—especially of raw or unprocessed grains—may theoretically interfere with iodine uptake in individuals with pre-existing thyroid disorders, particularly hypothyroidism. Individuals with thyroid issues should consult their doctor for dietary guidance and ensure they cook millets thoroughly.

4. Allergies and Sensitivities

Though gluten-free, some individuals may have specific allergies or sensitivities to millets. Individuals with known grain allergies should consult a doctor before consumption.

Key Takeaway

Kodo millet is a valuable ancient grain that offers substantial nutritional benefits, particularly its role in providing high dietary fibre and supporting the management of blood sugar levels due to its low GI. Its use as a nutrient-dense and versatile carbohydrate source makes it an excellent addition to a contemporary balanced diet. Responsible consumption includes using proper cooking and preparation techniques (like soaking) and adhering to medical advice, especially for those with chronic health conditions. Embracing the goodness of Kodo millets responsibly can contribute positively to one’s nutritional journey.

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)

What is Kodo millet called in India?

Kodo millet is known by various regional names, including Kodo dhana (Hindi), Varagu (Tamil), Arikalu (Telugu), and Harka (Kannada).

Are Kodo and Bajra the same?

No. Kodo millet (Paspalum scrobiculatum) is distinct from Bajra, which is Pearl millet (Pennisetum glaucum). They differ in their botanical classification, appearance, and detailed nutritional composition.

Can we eat Kodo millet daily?

Yes, Kodo millet can be consumed daily as part of a varied and balanced diet. Its rich nutritional profile supports overall health when eaten in moderation and with proper preparation techniques (such as pre-soaking).

Does Kodo millet have protein?

Yes, Kodo millet is a source of plant-based protein, providing approximately 8.3 g of protein per 100 g (cooked), making it a valuable alternative protein source.

Is Kodo millet good for the kidneys?

Kodo millet is generally considered a suitable grain for kidney-friendly diets due to its relatively low potassium content. However, individuals with kidney conditions must seek personalised dietary guidance from their healthcare team.

References

[1] 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

[2] Jacob, J., Krishnan, V., Antony, C., Masimukka Bhavyasri, C. Aruna, Mishra, K., Thirunavukkarasu Nepolean, Chellapilla Tara Satyavathi, & Kurella B. R. S. Visarada. (2024). The nutrition and therapeutic potential of millets: An updated narrative review. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1346869

[3] U.S. Department of Agriculture (USDA), Agricultural Research Service. (2024). FoodData Central, Kodo Millet, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170198/nutrients

[4] KODO MILLET. (n.d.). NutritionValue.Org. https://www.nutritionvalue.org/public_ingredient_35402.html