Foxtail Millet: How to Include it in Your Diet & Nutrition Tips

"To eat is a necessity, but to eat intelligently is an art." 
- François de La Rochefoucauld 

Rising consciousness around healthy living and the consumption of organic food has been a major reason people are leaning towards the powerhouse of nutrition - Millets and Grains.  Among those nutritious ancient grains, foxtail millet is also known as Kangni or Thinai; it is one of the most versatile, nutrient-rich, and eco-friendly options you can add to your meals.  

The foxtail millet, once cherished by our ancestors, is presently being rediscovered by nutritionists and wellness enthusiasts owing to its impressive health benefits and easy digestibility. Reintroducing this ancient grain into your diet reconnects you to a time-honored food tradition that nurtures your body and the planet alike. 

What is Foxtail Millet? 

Foxtail millet, scientifically known as Setaria italica, is an ancient small-seeded grain that has been cultivated for thousands of years, mainly across the African and Asian continents. Locally known as Korralu,  Kangni , or Thina, it is a highly nutritious and gluten-free option that can replace wheat and rice. For someone looking for a wholesome, easy-to-digest, and diabetes-friendly grain, foxtail millet can be an excellent addition to the diet. 

Top 7 Health Benefits of Foxtail Millet: 

Often called a powerhouse of nutrition, Foxtail Millet contains essential minerals and high fiber content, making it a staple food in traditional diets for centuries. Here are the top 6 benefits of the Foxtail Millet: 

Good digestion is the secret to a good mood! Foxtail millet is rich in dietary fiber, enhancing gut health. While it encourages regular bowel movements, the prebiotic properties residing in foxtail millet can also reduce digestive disorders such as bloating, gas, constipation, and indigestion if consumed regularly. 

While gluten makes certain foods tastier, those with slight intolerance may suffer, leading to limited food choices. Foxtail millet is not just gluten-free, but its versatile cooking properties also make it an ideal choice-turning intolerance into tasty superfoods. 

Foxtail millet contains plant-based, powerful antioxidants and amino acids, which protect our bodies from damage caused by harmful molecules and boost collagen formation. The presence of minerals and vitamins B influences energy levels, brain function, and metabolism, supporting your overall health. 

Foxtail millet is rich in fiber, which leads to slower digestion compared to refined grains, reducing sudden hunger pangs. Also, its lower calories combined with high nutrients, along with versatile cooking possibilities, make it a perfect choice for a nutritious, balanced diet that supports weight management practices without sacrificing nutrition. 

Bones are the crucial structural framework of the body, providing support, protection, and enabling movement. But there’s more; bones also store essential minerals, primarily calcium and phosphorus. Including foxtail millet in your diet can help improve overall metabolism and strengthen the skeletal system. 

Immunity defines the quality of your day-to-day life routine. Foxtail millet is rich in antioxidants, vitamins, and minerals, making it an ideal immunity boosting grain. Moderate consumption of foxtail millet can help maintain a healthy immune system, which protects the body from infections and strengthens its defense mechanisms. 

Furthermore, foxtail millet contains several types of vitamin B, which aids in healthy brain functions. Not just that, with the right diet and millet supplements, you can also improve your lipid profile, including better blood lipid levels and blood pressure management. 

How to Include the Foxtail Millet in the Diet? 

Adding millets to your diet might feel like a complicated idea, but we often forget that grains like Foxtail Millet have been part of traditional delicacies for centuries. If you’re someone who wants to join the millet club, here’s how you can start including foxtail millet in your everyday meals: 

Begin with small portions when introducing foxtail millet to your diet. For example, replace wheat or rice with foxtail millets once or twice a week. This will help you not only build the taste but also understand how it influences your digestive system and overall well-being. 

Twist your daily breakfast recipes like idli, dosa, upma or porridge into healthy treats by making them with foxtail millets. Filled with nutrition, they aren’t just quick fixes but also a healthy option which keeps you full for the day. 

Like quinoa, foxtail millet can also be used in salads for a hearty and wholesome meal, adding its nutty flavor and chewy texture. Try adding a small portion of cooked millet to a Mexican bowl, soup, or stew to boost the fiber and protein content. 

One of the best ways to enjoy millet is by cooking it with a seasonal variety of vegetables and spices. This not only enhances the flavor but also boosts your intake of vitamins and minerals. Try making fried foxtail millet dosa with foxtail millet flour.