Foxtail Millet: Better Substitute of White Rice

10Feb

Foxtail Millet also known as Kangni, Chinese Millet, or Italian Millet is mainly grown in Arunachal Pradesh, Rajasthan, Maharashtra, Karnataka, Tamil Nadu, Madhya Pradesh, and Uttar Pradesh. It is the second largest grown millet, the first being the Pearl millet.

Foxtail Millet Nutritional Value Per 100g

Here’s the nutritional value list for Kangni Millet converted into a table format:

Nutritional ValueAmount
Energy330 kcal
Protein12 g
Fiber8 g
Calcium30 mg
Iron3.5 mg

Foxtail millet is a rich source of protein, calcium, vitamin B12, dietary fiber, thiamine, lysine, niacin, and good fats.

Rice vs Foxtail: Which one is better?

Rice is the staple food of many households in India. It is used in making idlis, and dosa, eaten along with dal and vegetable curries.

Rice and foxtail millet are mostly the same in their energy values per 100 g, the only downside of white rice Is that it is rich in simple carbohydrates which means it has a much higher glycemic index as compared to foxtail millet.

Moreover, white rice also lacks certain essential nutrients which are otherwise in good amounts in foxtail millet. So the only answer to the question that which one should choose: white rice or foxtail is that one must consume both in a balanced way as rice is a good source of B vitamins and also provides instant energy along with offering a unique taste while foxtail millet is a rich source of dietary fiber, protein, good fats and many other nutrients.

5 Health Benefits of Kangni Foxtail Millet

  1. Stronger Bones And Teeth – Foxtail millet is rich in iron and calcium which promotes bone mineralization and thus prevents problems like osteoporosis, spondylitis, easy fractures, tooth sensitivity, etc. Consuming foxtail millet regularly for some time helps replenish the stores of calcium and phosphorous.
  2. Lowers High Blood Pressure – Foxtail millet helps in lowering the activities of angiotensin-converting enzymes, which has a direct effect on lowering high blood pressure. Moreover, the hydrolysates present in the foxtail millet also protect the heat and prevent any cardiac disease.
  3. Alleviates Risk Of Cancer – The phenolic compounds present in the foxtail millet are known to cure colon cancer by inhibiting glycolysis. Foxtail millet bran protein inhibits colorectal cancer along with protecting the normal structure and function of epithelial cells of the colon.
  4. Prevents Diabetes – The raw as well as germinated foxtail millet has a much higher concentration of phenolic compounds, which are known to reduce the conversion of starch into glucose and its transport through the blood by the glucose-taking enzymes. This reduces the amount of glucose being dissolved in the blood. Foxtail is also a rich source of dietary fiber which increases the volume in the small intestine and thus reduces glucose availability to the walls of the small intestine. This mechanism also helps in controlling any rapid rise in post-prandial blood glucose levels.
  5. Anti-oxidants – Foxtail millet is rich in Lutein and zeaxanthin, which are a type of carotenoids. Carotenoids are also very good anti-oxidants. Anti-oxidants protect any damage from free radicals and thus prevent atherosclerosis (build-up of cholesterol in the heart’s blood vessels) and also promote good eyesight. The bran of the foxtail millet is rich in vitamin E (tocols) which are known to retard the aging process, prevent any heart disease, prevent cancer and also protect from the damage of free radicals.

Confuse About Your Ideal Daily Calorie Intake?
Use Our Calorie Calculator to Calculate Your Optimal Calories & Avoid Overeating!

3 Foxtail Millets Recipes

A few healthy and delicious recipes using Foxtail Millets are

  1. Foxtail Millet Mango Rice
  2. Foxtail Millet Salad
  3. Foxtail Millet Bread

Conclusion

Foxtail millet is a rich source of many plant-based compounds like phenolics, hydrolysates, carotenoids, and tocols. All these compounds are available as long as we consume this millet in its raw form without any kind of processing. This millet grain is beneficial for heart patients, diabetics, hypertensive people, and pregnant and lactating mothers.

Leave a Reply

Your email address will not be published. Required fields are marked *

This field is required.

This field is required.