Foxtail Millets: Benefits, Uses, and Side Effects 

In terms of nutrients, millet is a superfood grain. The trend of eating traditional, organic foods grown locally is bringing foxtail millet grain back into vogue. It is seeing a boom both internationally and in India. These grains are enhanced with nutrients, flavor, and texture. Most significantly, it is naturally gluten-free. In contrast to common basic grains, it is frequently included in consumer-led health choices. The advantages of foxtail millet will be briefly discussed in this article. 

What is Foxtail Millet?

Out of all the millets, foxtail millet is the third-largest crop. The seeds are tiny, elliptical, or oval in form. The granules measure between two and three millimeters. The husks might be crimson, black, white, or yellow. However, the majority of them have a yellowish hue. A fox's bushy tail and the spike of a foxtail millet are comparable. This is how Foxtail Millet acquired its name. They have an outer shell. For human consumption, the husk must be processed out.

The plant Setaria italica is another name for foxtail millet. For ages, Asian cuisine has relied heavily on this particular variety of grass. This nutrient-dense grain is frequently fed to both people and animals. It has similarities with other millets, including Proso and pearl millet. A mainstay of conventional diets, it is a grain that is high in nutrients and devoid of gluten. It's loaded with minerals and vitamins. It tastes nutty and distinct. It does this by adding taste to a wide range of meals. It is popular in Asia and Africa for being a nutritious and eco-friendly food option.

Cost of Foxtail Millet

Several variables might affect the cost of foxtail millet in India. These elements include location, brand, quality, and packaging. In India, a kilogram of foxtail millet typically costs between Rs. 50 and Rs. 100.

Nutritional Value of Foxtail Millet

Foxtail millets are a great source of both carbs and proteins. It also includes vitamins A and E. It has a high nutritious fiber content as well. It contains essential elements such as phosphorus and sodium. It also contains magnesium and calcium.

The Nutrition of Foxtail Millet

These grains thrive with the help of antioxidants in addition to these macro- and micronutrients. Their allure stems from these phytonutrients.

100g of foxtail millet's nutritional value

The following list includes the nutrients that 100 g of foxtail millet contains:

Foxtail Millet Nutrition	Value per 100 g
Calories	~350 kcal
Protein	~12 g
Carbohydrates (complex carbs)	~70 g
Fibre	~8 g
Vitamin B12	0.42 mcg
Niacin (Vitamin B3)	3.2 mg
Folic acid (Vitamin B9)	15 mg
Iron	2.8 mg
Magnesium	81 mg

Glycemic Index for Foxtail Millet

It has a low GI score (~50). Hence, it helps to regulate blood sugar. For diabetes, it is therefore perfect. For everyone concerned about their health, it is an essential part of their diet. As an alternative to processed grains, foxtail millet is delicious and nutrient-dense.

Health Benefits of Foxtail Millet

We negotiate the intricacies of contemporary diets and health issues. A superfood with many health advantages, foxtail millet is making a comeback. 

Benefits of Foxtail Millet

Foxtail millet has become a bright star because of its great nutritional value. Nutritionists take notice of it. It might be taken into account while making dietary changes for a better way of living. To discover their health advantages, continue reading.

Cuts Down on Bad Cholesterol:

By lowering harmful cholesterol, foxtail millet promotes heart health. It's a great way to get amino acids. Among them are methionine and lecithin. They are essential in lowering cholesterol. It lowers the liver's extra fat. Fatty liver is avoided when threonine is present.

Keeps track of blood sugar levels:

Whole grains take longer for our bodies to digest than refined grains, which results in a slower rise in blood sugar levels. A fantastic alternative to rice, foxtail millet is a full grain that will keep us:

• For a longer time, fuller
• Avoid a spike in blood sugar.
• Lowers hunger sensations.

Because of its low glycaemic content, blood sugar, and glycosylated hemoglobin levels are lowered.

Facilitates  Digestion:

A healthy stomach is a sign of good general health. If digestive problems are not treated right away, they may become chronic. Irritable bowel syndrome, diarrhea, or extreme constipation might result from them. Foxtail millet is an excellent food choice for those who have gluten intolerance or celiac disease. Consume it alongside a variety of veggies to help control bowel motions. Because of its high fiber content, it facilitates digestion and keeps constipation at bay.

Contains antioxidants:

Among other substances, it is abundant in flavonoids, tannins, carotenoids, and phenolic acids. Thus, foxtail millet provides an ideal source of antioxidants. They have a high vitamin content and are thought to strengthen immunity. If you are vulnerable to bacterial and viral illnesses, it is recommended that you include them in your diet. Overall healthiness is enhanced with foxtail millet.

The Best Millet for Losing Weight:

Given its nutritious profile, foxtail millet is one of the best options. The fiber content of foxtail millet is substantial, while its glycemic level is low. It has fewer calories as well. It's now a fantastic choice for people who want to reduce their weight. It includes many amino acids, including tryptophan. It lessens hunger. It is well recognized to decrease body fat, particularly around the belly.

How to Use Foxtail Millet

You can either grind them into flour and use it in baking or cook them and eat them like rice. Additionally, they can be bathed in water before cooking to tender them, then cooked in a pressure cooker. Due to their adaptability, they are favorites in multiple cuisines. The use of foxtail millet in a variety of inventive and delectable dishes is endless.

How Foxtail Millet is Prepared

When cooking with millets, one of the issues is that they are sticky. People sometimes remark that when they boil these grains in a pressure cooker, they take longer to cook and don't get fluffy. This is an infallible way to prepare foxtail millet.

Ingredients are:

• 1 cup of foxtail millet
• One hundred and fifty millilitres of water
• One-half teaspoon of salt
• Half a teaspoon of desi ghee

Preparation

• To get rid of any contaminants like sand or tiny stones, wash millets well. Use a sieve as you remove the water.
• Give it a 30-minute soak. Put the water in a basin and heat it until it boils.
• Pour in the ghee and salt. After draining the water completely, add the moistened Foxtail millet.
• Keep stirring periodically as you simmer it for 10 to 12 minutes. The millets get mushy after a while and are fully cooked. Carefully ruffle it with a fork. 
• Consume it in place of rice or as an ingredient in your preferred recipe. 

Standard recipes:

Here are some delicious recipes for you:

• Upma- For a healthier alternative to rice in classic recipes like upma, use foxtail millet.
• Porridge- Make foxtail millet soft by cooking it in water or milk. Top with fresh fruit, such as berries or bananas, and add honey and cinnamon. A heart-healthy breakfast is this easy, high-fiber porridge.
• Salad- Add chopped vegetables such as bell peppers, tomatoes, and cucumbers to the cooked foxtail. Add lemon juice, olive oil, salt, and pepper for dressing. Add some fresh herbs, such as cilantro, as a garnish for a nourishing and revitalizing salad.
• Soups- Cooked foxtail millet can be added to stews or soups to boost its health benefits.

Millet Flour from Foxtail

Protein is abundant in foxtail millet. Any flour-based cuisine, such as rotis, laddus, or chila, can be made with flour. Use it alone for gluten-free rotis or combine it with your usual flour. 

How should millet flour be used? 

To prepare the dough for rotis, knead it with warm water and leave it for ten to fifteen minutes. being devoid of gluten. It might not be as fluffy as wheat roti. On a hot tava, hand roll and fry until cooked on both sides. 

• As an alternative. Use flour and water in equal amounts. Water should be brought to a boil. Pour boiling water over the millet flour. Mix thoroughly, then turn off the heat.

• For 5–10 minutes, cover the dough. While it's still hot, remove it and continue to knead it for five more minutes. This creates a cohesive dough that rolls up effortlessly, resulting in soft, gluten-free rotis. 

• On a hot tava, cook. Utilize the flour in dosa batter, pancake batter, and any other dish that requires it. Gluten-free baking is another option.

Side Effects of Foxtail Millet

There is no denying the numerous health advantages of foxtail millet. However, people may respond differently to it. Therefore, it is essential to exercise caution before consuming it.

Effects of Foxtail Millet

The following are some possible problems with excessive consumption: 

• Indigestion, gas, or bloating might result from consuming a lot of foxtail millet.
• The goitrogens found in foxtail millet have the potential to interfere with thyroid function. Along with symptoms including anxiety, sluggish thinking, and dry skin, it may result in goitre.
• After eating a lot of foxtail millet, some people may experience allergic responses. Swelling, breathing problems, throat discomfort, and itching are some of the symptoms.

Here are some tips to help you: 

• Consuming millet should be avoided if you have thyroid difficulties, digestive disorders, or a grain allergy.
• Alternate with different grains and consume in moderation.
• Before adding foxtail millets to your cuisine, consider any dietary restrictions or health concerns. 
• It's best to speak with a dietitian before making any dietary changes to satisfy your body's specific nutritional requirements and enjoy the nutritional advantages.

Comparison with Other Millets

There are several varieties of millet, and each has special qualities, advantages, and uses. These little grains resemble superheroes in terms of health. You become stronger as a result. It aids with weight loss without containing gluten. With so many alternatives, it might be difficult to decide which one to pick. Additionally, the calories and healthy nutrients they provide.

Is There a Better Millet for Losing Weight?

A diet that focuses on weight loss places a lot of emphasis on eating wheat and rice. Millets are wholesome, gluten-free whole grains. They include plenty of fiber, protein, and antioxidants. The Poaceae family, sometimes referred to as the grass family, includes them. If you want to reduce weight, incorporate these millets into your diet.

Finger Millet vs. Foxtail Millet 

Finger millet, often known as ragi, is highly beneficial for bone health due to its high calcium and potassium content. Foxtail millet, on the other hand, has a high dietary fibre content that facilitates digestion and releases energy gradually.

Ragi helps people lose weight because of its high fibre content. Iron, protein, and an amino acid called tryptophan are also present in it. Eat less and feel fuller for longer with tryptophan. It keeps you from regularly consuming junk food or anything else. Your daily caloric intake is decreased. This accelerates weight loss.

Foxtail vs. Pearl Millet

Pearl millet often has more protein and fibre. Iron and magnesium are among the vital elements it contains. Because of this, it's a fantastic choice for improving general nutrition. Even so, foxtail millet is high in nutrients. It has a high content of carbs and B vitamins. It produces energy more quickly.

When it comes to reducing weight, Bajra is a small magician. Although it is low in calories, it is packed with fibre. Think of it as your diet's version of a shield. You will feel content after eating bajra. Like a pro, you can avoid overeating. You'll also be a master at handling weight. It's the diet companion you didn't know you required. It fills you up without the calorie mess.

One grain that is high in nutrients is foxtail millet. It is notable due to its low GI. It is therefore a fantastic option for preserving steady blood sugar levels. Its special makeup aids in delaying the absorption of glucose. Therefore, it lowers the chance of blood sugar rising. It is a great alternative to high-carbohydrate carbohydrates like rice. With it, you may strive for a low-calorie, well-balanced diet.

Conclusion

The nutrient-dense foxtail millet is not simply another ancient grain. Pearl millet is the most widely farmed millet in the world, followed by foxtail millet. Along with a variety of vitamins and minerals, it is high in dietary fibre and protein. It improves immunity, lowers weight, regulates blood sugar, and safeguards heart health.

It's critical to promote immune inheritance in your locally farmed seasonal grains. It is therefore impossible to overlook foxtail millet as a native grain. One superfood that we must incorporate into our diets is foxtail millet. It is devoid of gluten and high in fibre, which helps lower blood sugar and promote weight reduction. For thousands of years, we have valued foxtail millet as a component of our diet. With its abundance of antioxidants, this ancient grain is a real superfood. 

FAQs

What is foxtail millet called in India?

There are many names of Foxtail millet in India. Foxtail millets are called "Kangni" in Hindi. Other names for it include "Korralu" in Telugu and "Kaon" in Bengali.

What would happen if foxtail millet was consumed every day?

As part of a nutritious and well-balanced diet, foxtail millet can be consumed every day. These grains are nutrient-dense and have several health advantages. Essential nutrients, protein, and dietary fibre are abundant in foxtail millet. They are therefore a healthy complement to your meals. Frequent ingestion of foxtail millet helps promote intestinal health. It offers long-lasting energy. It aids in controlling blood sugar levels. It also helps with general nutritional health. It's crucial to alter your diet, though. Incorporate a variety of foods to provide a well-rounded nutritional intake. 

Is Ragi and Foxtail Millet the same?

Ragi millet is not the same as foxtail millet.

Is foxtail millet better than rice?

Foxtail millet is superior in terms of nutrition.

What time of day is best to take foxtail millet?

A versatile grain, foxtail millet may be used for breakfast, lunch, and supper. 

Medical Disclaimer: The following information is for educational purposes only. No information provided on this website, including text, graphics, and images, is intended as a substitute for professional medical advice. Please consult with your doctor about specific medical advice about your condition(s).