Last Updated on June 11, 2021 by Sindhu
Learn about this forgotten grain – Foxtail millet, which is recently gaining a lot of popularity and is ready for its worldwide debut as an Indian Superfood.
What is foxtail millet
The Foxtail millet plant is grass from the Poaceae family. Its scientific name is Setaria italica and is mainly grown for its grain as a food for human consumption.
They are yellow in color and a little smaller in size than regular millet, which you find in most of the American grocery stores.
Whereas some other millets are also grown for fodder, hay along with grain.
Sometimes, millets are called Nutri-cereals.
There are many types of millets grown all over the world and Foxtail millet is one of them.
The outer layer of the millet has to be removed before making them suitable for human consumption. But they should not be polished in excess so that it loses its color and also the fiber.
Why the name Foxtail millet?
The millet spray (the stem to which millet seeds attach to measures about 5-12 inches) of these millets looks just like the shape of Fox’s tail and hence the name Foxtail millet.
Origin
This is one of the oldest millet grown on the earth, especially in Asian countries like India and China.
Eventually, they became “Forgotten grains” with Wheat and Rice becoming the popular choice.
Though foxtail millet was eaten in most of the rural and tribal areas of India, it was never quite famous. But in recent years, many millets like Kodo millet, Banyard millet, Little millet, Browntop millet, Proso millet, Finger millet along with Foxtail millet became popular in India.
So the Government of India declared 2018 as the “Year of the Millets“. Thanks to Dr. Khader vali for bringing these millets back to life.
It is also known as Dwarf setaria, Foxtail bristle-grass, Green foxtail, Italian millet, German millet, and Hungarian millet.
Other names for foxtail millet include korralu in Telugu, thinai in Tamil, navane in Kannada, thina in Malayalam, kangni in Hindi, kang in Gujarathi, kangu in Odiya, kangni in Punjabi, priyangu in Samskrit.
Quinoa vs Foxtail millet
The foxtail millet is often confused with quinoa. Quinoa is not a grain, but rather a seed. That is the reason it is also referred to as Pseudo cereal.
Quinoa is slightly flat in the center but foxtail millet is spherical in shape.
Raw quinoa has a distinctive smell that is absent in millets. The taste profile of cooked quinoa is also completely different from millets.
Everyone knows that quinoa is really bad for the environment because of its larger carbon footprint, but millets are carbon neutral. As they are C4 plants, they grow well in drought and hot weather conditions using very little water resources.
Is Foxtail millet Gluten-free?
Yes, Foxtail millet is naturally gluten-free just like any other millet. So we can say that it is one of the best alternatives to wheat for people suffering from Gluten intolerance, gluten sensitivity, and celiac disease.
How to cook
Most of the dishes which use wheat and rice can be replaced with millet and its flour. By cooking whole grain, you can eat them just like rice or quinoa along with vegetables or protein.
Many Indian dishes like Idli, Dosa, Pongal, Bajji, pakora can be made with these millets. They do pair well with curry, soups, and stews.
Why to soak the millets before cooking
Millets like other legumes or grains contain phytic acid. It acts as a food inhibitor and chelates micronutrients from the gut. Phytase is an enzyme that is required to digest Phytic acid, which is absent in the human gut. Hence soaking the millets to reduce phytic acid content is the best available option.
And also the fiber in the millets gets easily digested with prior soaking.
What does Foxtail millet taste like
Foxtail millet has a unique taste that might resemble couscous, quinoa, or amaranth. They have a nutty flavor and also the taste depends on the dish you serve it with.
Foxtail millet nutritional facts
All millets in general have a high percentage of fiber compared to rice and wheat. This makes them a very healthy choice with optimal carbohydrates to Fiber ratio.
The nutritional values in 100 grams of raw or uncooked foxtail millet are as follows:
- Carbohydrates – 60.6 grams
- Protein- 12.3 grams
- Fiber- 8 grams
- Iron- 6.3 mg
- Calcium- 30 mg
- Thiamine (B1) – 0.59 mg
- Riboflavin (B2) – 0.11 mg
- Niacin (B3) – 0.7 mg
- Phosphorus – 290 mg
Foxtail millets health benefits
Foxtail millets have enormous health benefits. The soluble and insoluble fiber present in them is one of the major reasons for these benefits.
- Healthy weight loss: Millets being naturally free of gluten, make them an excellent choice for healthy weight management. The fiber in them, which is about 8% makes you feel full for longer periods of time and hence keeps you feeling satiated. This keeps unwanted cravings at bay.
- Helps in controlling Diabetes: The ratio of carbohydrates-fiber ratio of foxtail millet is 7.57. This makes them an excellent food for diabetic patients as they provide a constant supply of energy from the carbohydrates without spiking the glucose levels drastically. They also help in reducing diabetic-induced neuropathy.
- Effect on Nervous system and Brain: The type of fiber present in foxtail millet effectively cleanses the nervous system which includes the brain. So people suffering from nerve-related problems can benefit from eating foxtail millet.
It could be either kids-related problems such as autism, cerebral palsy, bedwetting, or old age-related problems such as imbalance, vertigo, Alzheimer’s, and Parkinson’s.
- Foxtail millet also works great for Joint related problems such as Osteoarthritis, rheumatoid arthritis, gout, or sciatica.
- Problems related to the lungs or respiratory system such as Tuberculosis, asthma, bronchitis, cancer can also be effectively managed with foxtail millet consumption.
- High iron content: For every 100 grams of foxtail millet, we get 6.3 grams of protein making them a good choice for vegan protein. This can effectively treat anemia in the vegan and vegetarian population.
- Foxtail millet has a significant amount of Vit B1(Thiamine), Vit B3(Niacin), and Riboflavin which helps in overall well-being.
- They are one of the best food for pregnant women, as they help in the nervous system development of the fetus and also helps the mother with pregnancy-related issues such as constipation.
Possible side-effects
- Indigestion problems: Sudden intake of millets in large quantities can significantly disturb the digestion process as they contain a high amount of both soluble and insoluble fiber along with Phytic acid. Prior soaking of millets before cooking can help with this, as your gut can handle them better.
- Allergens: Some people might have an allergic reaction to foxtail millet or its husk or due to possible contamination of some other millet. So it is always advisable to start with very small amounts of millets and observe the changes in your body.
- Thyroid gland functioning: Goitrogens present in some millets may interfere with iodine absorption in the body and that can lead to hypothyroidism. So anyone who has hypothyroidism or taking medication should be cautious with foxtail millet intake, especially when eating in large quantities.
- In Indian culture, Foxtail millets are generally not given to feeding mothers as they believe that they might reduce the milk supply.
Where to buy
You can easily find Foxtail millet in most Indian grocery stores. It might be labeled under the name Foxtail millet or any other Indian name such as Korralu, Navane, Kangni.
They are also available online at Amazon.
Disclaimer: The above article is adapted from Dr. Khader Vali speeches. The statements related to the health benefits and nutritional facts of foxtail millets are not medically evaluated by FDA. They are just for educational purposes and cannot be used as a substitute for medical advice.
