Kodo dhana in Hindi, Kodra or Kodro in Gujrat, Harka in Kannada, Arikalu in Telugu, Varagu in Tamil are various names for Kodo millet from various parts of the country and known as rice grass, ditch millet or cow grass in English. Botanically Kodo Millet is called Paspalum scrobiculatum.
In India there are 5 types of millets which are considered staple- Jowar, Ragi, Sama, Korra, Bajra and Kodo. While all the millets are equally potent when it comes to nutritional benefits, there are variations in terms of proportions of the nutrient division.
Kodo Millet originated in tropical Africa and was domesticated in India around 3000 years ago. Now this grain is majorly produced in India, accounting for 90% of the total world production and is grown in the state of Gujrat, Karnataka, Tamil Nadu and some regions of Maharashtra, Odisha, West Bengal, Rajasthan and Uttar Pradesh. It is also a key food in some of the rural parts of India.
The crop of this grain is extremely resilient and good for cultivation even on sandy or loamy soils. It can be grown in poor soils and can wither drought conditions. The grain colour varies from light red to dark grey which is covered by a tough husk and leaves behind red colour in water when washed.
Suddenly, you must have heard a lot about this grain and about various preparations associated with this grain like Kodo Upma, Kodra Rice, Varagu Stew etc. People are shifting to millets as an healthier gluten free alternative.
In our earlier blogs we discussed extensively about ragi, now let us dig a little deep understanding Kodo.
Health Benefits and Uses
Kodo Millet can be a mainstay to fulfil all dietary nutritional requirement. High in protein content, low in fat and high in fibre. This is a perfect grain to include in your daily diet.
It has the highest magnesium content amongst all millets (146mg/100g). The high magnesium content helps in reducing respiratory problems and migraine attacks.
It is also rich in B complex vitamins and Lecithin. Lecithin is an essential phospholipid present in large amounts in the brain cells. Lecithin helps strengthen the nervous system.
This grain closely resembles rice but is easily digestible. This grain can be best consumed for weight management purposes and to prevent lifestyle diseases.
Kodo Millet grain is extremely versatile and can be used to make numerous existing recipes just by replacing the grain with Kodo.
This grain works as a perfect gluten free and nutritious alternative for Rice and Wheat varieties.
Recipes like Kodo Khichadi, Kodo Cutlets, Kodo Upma, Kodo Puttu, Kodo Kheer etc are now very commonly prepared after the resurgence of millet movement in India.
While Kodo has its own benefits, Ragi and Barnyard millet can also be opted as a lesser priced and nutritionally equivalent millet option.
Kodo Millet in Ayurveda
Kodo millet is categorized by the Ayurveda, as longhorn, which means something that imparts lightness to the body. It falls under the Trina Dhanya Varga group (grains that are produced by grass like plants). It is regarded as a healthful meal that is valued for its therapeutic, gastronomic, and medical qualities. It is recommended to consume kodo to reduce fatigue and speed up the healing process from wounds caused due to diabetes.
Nutritional Components of Kodo Millet
| Nutrients | Quantity (per100g) |
| Calories | 309kcals |
| Carbohydrates | 65.9 g |
| Protein | 8.3 g |
| Fats | 1.4 g |
| Total Fibres | 9 g |
| Calcium | 27 mg |
| Iron | 2.8 mg |
| Glycaemic Index | 65.4 |