Benefits of Foxtail Millet For Health

Foxtail millet also called ‘korra’ in Telugu and ‘tenai’ in Tamil is a versatile millet that has been used across Asia and Africa, for centuries. Known to be rich in fibre, and nutritional elements like iron and calcium, it’s a great source of carb replacement like rice and maida, and can be used in a variety of recipes ranging from dosas, to pulao, to khichdi. It is also a good choice of grain for those with conditions like diabetes, high blood pressure, and cardiovascular problems.Discover our Millet Murukku and Millet Munchies Family Combo to incorporate this supergrain into your diet.

An easy addition to include in your daily diet, let’s see the health benefits it offers in detail.

Nutritional Profile of Foxtail Millet

Nutrient	Amount (per 100g)	Benefits
Energy (Kcal)	331	Provides sustained energy, making it ideal for active individuals and those with busy lives.
Protein	12.30 g	Supports muscle repair and growth, making it a great plant-based protein source.
Carbohydrates	60.9 g	Offers a steady release of energy, keeping you fueled throughout the day.
Crude Fibre	14.0 mg	Aids digestion, promotes gut health, and helps maintain a healthy weight.
Calcium	31 mg	Strengthens bones and teeth and supports nerve and muscle function.
Iron	3.6 mg	Boosts haemoglobin levels, enhances oxygen transport in the body, and combats fatigue.

Top Health Benefits of Foxtail Millet

Promotes Heart Health

Foxtail millet contains high levels of potassium and magnesium, which are vital for cardiovascular health. These nutrients help regulate blood pressure and reduce the risk of heart diseases by ensuring proper heart muscle function. 

Manages Diabetes

As with most other millets, foxtail millet is low in glycemic index, making it a good choice of food for those with diabetes and wanting to manage the blood sugar spike after a meal. This grain is gradually absorbed into the bloodstream creating a minimal spike in blood sugar.

Aids in Weight Loss

Foxtail millet is a weight-watcher's best friend! Its high fibre content helps keep you fuller for longer, reducing calorie intake. Additionally, it contains tryptophan, an amino acid that slows digestion and targets fat accumulation, especially around the belly. 

Improves Digestive Health

Fox tail millet has 19% dietary fibre and helps with digestion and its related issues like constipation, bloating, etc.,

Boosts Immunity

Packed with antioxidants, phenols, vitamins, and essential micronutrients, foxtail millet enhances the body's immune response. Its rich nutrient profile equips your body to fight infections and diseases effectively. 

Strengthens Bones

With approximately 31 mg of calcium for every 100 g of this super grain, regular consumption can aid in bone strength, helping those with issues like osteoporosis and arthritis.

 

 

Foxtail Millet and Pregnancy

As an established practice, expectant mothers are generally prescribed folic acid and iron as a supplement. Being rich in iron, this millet can also be added to the diets of pregnant women to prevent anaemia. 

Further, pregnant women are often diagnosed with gestational diabetes. Consuming millets can also help them manage this condition, apart from resorting to the prescribed medicine.

Foxtail millet is light on the stomach and easy to digest, making it a gentle option for women experiencing pregnancy-related digestive issues. Its rich nutrient profile supports overall maternal health and energy levels during this critical phase.

Pregnancy-Friendly Recipe Ideas

• Foxtail Millet Porridge: A warm, nourishing breakfast packed with essential nutrients.
• Foxtail Millet Upma: A savoury dish loaded with vegetables and spices, ideal for lunch or dinner.
• Foxtail Millet Rice: A healthier alternative to white rice, perfect for pairing with curries or dals.

Ways to Incorporate Foxtail Millet into your daily recipes

Like mentioned already, it’s very easy to make it a part of your daily diet as it can be easily be substituted for rice or wheat in various recipes including:

Breakfast items like pongal, dosas and idlis;

Lunch items like salads, and as a rice substitute for white rice and in Khichdis.

Dinner recipes like rotis or parathas where you can either use the whole millet substituting wheat flour or incorporate it partially along with your regular flour. Multi-grain millet flour, with millets, is a popular flour being used these days.

Potential Side Effects and Precautions

Allergies

Although rare, some individuals may experience allergic reactions to foxtail millet. Symptoms like itching, swelling, or digestive discomfort may occur. If you notice any of these, stop consumption and consult a doctor immediately.

Thyroid Health

Foxtail millet contains goitrogens, compounds that can interfere with thyroid hormone production. If you have a history of thyroid issues, it’s best to consume millet in moderation

Kidney Stones

Foxtail millet has a moderate level of oxalates, which can increase the risk of kidney stone formation. If you’re prone to kidney stones, limit your intake.

FAQs

1. What are the main health benefits of foxtail millet?

Foxtail millet is packed with fibre and essential nutrients, making it great for weight loss, diabetes management, and promoting bone health. Its low glycemic index and high calcium content make it a well-rounded grain for overall wellness.

2. Can foxtail millet be consumed daily?

Yes, foxtail millet can be consumed daily as part of a balanced diet. However, moderation is key to avoid potential side effects like excessive fibre intake, which might cause digestive discomfort for some people.

3. Is foxtail millet suitable for children and the elderly?

Absolutely! Foxtail millet is an excellent choice for both children and the elderly. It supports immunity with its rich nutrient profile and is easy to digest, making it a gentle yet nourishing option for all age groups.

4. How can I prepare foxtail millet dishes?

Foxtail millet is versatile and can be prepared in various ways:

• Porridge: A hearty breakfast option.
• Upma: A savoury dish with vegetables and spices.
• Millet Rice: A healthier substitute for white rice, paired with curries.
• Salads: Toss cooked millet with fresh veggies and a light dressing.

For best results, rinse thoroughly before cooking, and soak for 1-2 hours to enhance digestibility.