In a previous blog we have read about millets in detail, now in this blog we are going to gain in depth knowledge about foxtail millets. if the new reader then before reading this blog please give a look to our previous blog to get overview regarding millets.
so let’s start with some introduction of foxtail millets then move to the benefits of foxtail millets, it’s nutritional value and much more keep reading.
Foxtail millets
Like other millets foxtail millets are also nutritional powerhouse . When we talk about appearance and taste of these seeds then they are small in size have yellow colour and tastes sweet and quite bitter also this will increase vata dosha and balance pitta and kapha dosh.
In India these grows in Andhra Pradesh Karnataka Telangana Rajasthan Maharashtra Tamil Nadu, Madhya Pradesh Uttar Pradesh and other North eastern states of India .
This crop can grow in poor soil conditions and is resilient to drought. it usually harvested during kharif season from September to October or in Rabi season from January to February.
These can grow in tropics as well as temperate regions both under low to Moderate rainfall. This crop can be grown even at altitude of 2000 m and 50 to 75 cm annual rainfall they grow well on well drained loamy soil.
In Hindi language , we know foxtail millets with the name of “kangni” which we think most of us have heard before now. Many studies have shown that we should replace foxtail millets with rice and wheat in our diet to improve our overall wellbeing as they are more nutritious as compared to them. they are full of numerous health benefits and nutrition values . let’s give a look on how these are beneficial for our health.
Benefits of including foxtail millets in our diet.
High in fiber
Foxtail millets are amazing source of dietary fiber, which is good for our digestive health. We all should include these in our diet.
Fiber promotes our bowel movement , help in preventing constipation , supports healthy gut microbes by providing nourishment to beneficial gut bacteria and tends to feel fuller soon which keep our calories count in control.
Gluten free
Foxtail miles are naturally gluten free which make it beneficial for those who have gluten allergy or we can say those who are gluten sensitive
They can use the flour of foxtail millets as a substitute of wheat and rice to enjoy different recipes without taking any second thought in their mind.
Control diabetes
According to dr. Siddhant Bhargava , fitness and nutritional scientist , co founder – food Darzee, foxtail millets lowers the blood sugar level , cholesterol and triglycerides in type 2- diabetes. Which keep our diabetes under control
Due to its low glycemic index, the slow digesting carbs in foxtail millets help in regulating blood sugar level therefore it is beneficial for those diabetes patients who are aiming to control their blood sugar levels
we recommend those to try foxtail millets and observe positive changes in their next blood sugar reports.
Weight management
The combination of dietary fiber , complex carbohydrates and protein in foxtail millet help in controlling appetite.
As the carbohydrate content in millets are complex so they convert into glucose slowly , which help people in not gaining weight easily
Rich in nutrition
It contain significant amount of important minerals (iron , zinc, Phosphorus , magnesium ), dietary fibre, protein , vitamin b especially vitamin b 12, good fats, carbs and calcium
These are nutrient are essential for various smooth functioning of our body so including foxtail millets in our diet is best choice we can made for our body.
Anti cancer properties
Some studies shows that foxtail millet may possess anti cancer properties due to its high antioxidant content.
These antioxidant content have enough ability to inhibit the tumor growth and also help in removing all acidic elements away from our body
Keep our heart healthy
The high fiber content and low saturated fat content in foxtail millet may contribute to maintaining healthy cholesterol level in our body
this can reduce the risk of cardiovascular diseases so consuming the whole grain like foxtail millet as a part of balanced diet may reduce the risk of heart diseases
Bone health
Foxtail millet contain enough amount of calcium and minerals like magnesium and phosphorus which are crucial for our bone health and maintenance
Many of us suffer with joint pains with the increase of our ages , so we should add foxtail millets in our diet as soon as possible to avoid any bone related issues in our old age and for smooth and painless movement of our body.
Other benefits of foxtail millets
- Foxtail millet increase the metabolism rate in our body.
- It contain amino acid which are building block of protein so it is important for overall protein synthesis.
- It can easily digestible so this is beneficial for individual with sensitive digestive system
Common names of foxtail millets in different languages
languages___________________________ Names
Hindi _________________________________Kangni, Kakum
Sanskrit______________________________ Kanguni
Kannada _____________________________Navane
Tamil ________________________________Tenai
Telugu _______________________________Korra, Korralu
Malayalam ___________________________Thina
Marathi ______________________________Kang, Rala
Gujrati _______________________________kang
Bengali ______________________________Kaon
Oriya _______________________________ Kanghu, Kangam, Kora
Punjabi _____________________________ Kangni
Kashmiri _____________________________Shol
Are foxtail millets good for pregnant women?
Pregnancy is a so much crucial time for the health of both mother and baby and during this tym we have to be extra careful for each and everything. it is beneficial for a Pregnant women to include foxtail millets in their diet. These are good source of iron and folic acid, which are essential for fetal development and preventing anemia. However, it is advisable to consult with your healthcare professional for personalized dietary recommendations during pregnancy.
How to include foxtail millets in our diet
Foxtail millets are nutritious and versatile grain.it can be used in several ways like:
- They can be used as a side dish, a base for curries, or even in salads for added texture.
- Foxtail millets can also be used as flour it offers a gluten-free option for several dishes.
- We can also explore various recipes of on internet. there are endless recipes to enjoy its nutritional benefits.
- Don’t forget to rinse foxtail millets thoroughly before using them to remove any impurities.
Nutritional value of foxtail millets
nutrition per 100 gram
Energy :- 331g
Protein :- 12.30g
Carbohydrates :- 60.9g
Crude fibre : – 14.00mg
Calcium :- 31mg
Iron :- 3.6mg
source: Nutritive Value of Indian food, NIN, ICMR 2018
Thermal nature of foxtail millet
When we talk about thermal nature of foxtail millets , they are considered cool or neutral in Ayurveda. It’s believed that they have a cooling effect on our body and help in balancing the excessive heat.
Those who are suffering from heat conditions and want to cool down their body they should eat millets daily.
Side effects of foxtail millet
Foxtail millets are safe to consume and do not have any major side effects when consumed in moderation and combined with other nutrient-dense foods. However, over consumption of everything is harmful for us so consuming large amount of these millets may cause bloating, gas, and indigestion.
People with thyroid issues or those who are on medication for thyroid-related problems should consult a doctor before consuming.
bottom line
so this is all about foxtail millet, now we all have in depth knowledge about this nutritious grain. so for what we are waiting now? lets start including this superfood in our diet to get best results for ourself.
in next blog we are coming with detailed information about another type of millet. so stay tuned! for more detailed informative blogs like these. we welcome your suggestions , so if you have any suggestions or doubts please comment below so that we can improve ourself more to give you more quality content. stay healthy strengthwall family.