Kodo Millet Benefits: 7 Reasons To Eat This Powerful Grain

Kodo millet is a grain that is gaining increased attention in the food industry. This ancient grain is loaded with protein, fibre, and antioxidants, making it well worth incorporating into your diet. Kodo millet has been grown by farmers for 3000 years. Although Kodo millet is not as well-known as other grains, it provides a number of benefits that can help you improve your overall health.

If you are looking to incorporate healthy grains into your diet, Kodo millet is the ideal grain. In this post, I’ll go over seven reasons why adding Kodo millet to your diet is a good idea.

But first, let’s take a closer look at the Kodo millet.

Also read: Proso Millet Benefits: 7 Reasons To Eat This Superfood

What is Kodo millet?

Kodo millet close up shot
Source: smartfood.org

Scientific name: Paspalum scrobiculatum

Kodo millet, also called Koda millet, is a millet variety that originated in West Africa. It is now grown mainly in India, Nepal, the Philippines, Indonesia, Vietnam, and Thailand. This millet is one of the most widely grown millets in Africa. It is also one of the most important crops in the Niger-Congo basin in West Africa. It is grown in almost all of West Africa’s countries, and it is the region’s second most important cereal after rice.

The kodo millet is known as koden or kodra in hindi; harka in Kannada, koovaragu in Malayalam, varagu in Tamil, arikelu in Telugu, and kodua in Oriya. Other names for Kodo millet include cow grass, rice grass, ditch millet, and Indian cow grass.

Related reading: 10 Types of Millets You Must Not Miss Out

Kodo millet is a longstanding grain that can substitute other grains like wheat, barley, and corn. The millet grain colour varies from light red to dark grey bound in a tough husk that is difficult to remove.

In India, Kodo millet is ground into flour and used to make pudding and is often used as an alternative to rice. It is one of the most nutrient-dense grains currently available in India. It’s also a good choice for cattle, goats, pigs, sheep, and poultry fodder.

7 Benefits of Kodo millet

Easy to digest

Kodo millet is easy to digest, making it a good choice for people who suffer from digestive issues like irritable bowel syndrome (IBS). It contains a high amount of lecithin, which contributes to a chain reaction that improves mucus in your intestine, making digestion easier and protecting your digestive system’s delicate lining.

Furthermore, lecithin has a high biological value, which means the body quickly absorbs it. It has a variety of benefits for overall health. In addition to lowering cholesterol and improving heart health, lecithin can improve liver function and prevent gallstones.

Good for diabetes

Because of its low glycemic index, Kodo millet is a good choice for people with diabetes. Low-glycemic-index foods are digested and absorbed slowly by the body. This slows the rise of blood glucose levels after a meal or snack, which helps to prevent blood sugar spikes. Some research has even linked eating two or three servings of Kodo Millet per day to a lower risk of type 2 diabetes.

Reduces cholesterol

Being a good source of soluble fibre and niacin, regular consumption of Kodo millet can help to raise good cholesterol levels (HDL) and lower triglycerides in the body. According to a study, regular consumption of Kodo Millet is beneficial for postmenopausal women with metabolic diseases such as cardiovascular or high blood pressure.

Furthermore, the grain is high in other essential minerals like potassium, magnesium, and thiamine, which help lower blood pressure, lower cholesterol and improve brain function.

Good source of antioxidants

Kodo millet is high in antioxidants that help against oxidative stress and maintain glucose levels in type-2 diabetes. It also contains phenolics like phytates, phenols, and tannins, which may play an essential role in health, ageing, and metabolic syndrome. Furthermore, the study suggests that the Kodo millet has the highest free radical (harmful molecule) quenching potential compared to other millets.

Beneficial during pregnancy

For women on a strict diet, millets are among the best grains to eat during pregnancy. Kodo millet is a good source of iron, providing 11% of the daily value, which helps make extra blood required during pregnancy for you and your baby.

The high fibre content of Kodo millet helps with constipation, a common problem among pregnant women. Furthermore, Kodo millet is high in folate, an essential nutrient for pregnant women that may help to prevent certain birth defects.


The demand for gluten-free foods is increasing as the number of people diagnosed with celiac disease rises.

Celiac disease is an autoimmune digestive disorder in which a person becomes gluten intolerant. Gluten is a protein found in wheat, rye, barley, and other grains. People with celiac disease can negatively react to even trace amounts of gluten in their diet, such as those found in food packaging and medications.

Kodo millet is gluten-free and can be an ideal substitute for rice or couscous. In addition, It is smaller and more delicate in texture than corn or quinoa, making it an excellent choice for people who are looking for a gluten-free option.

Moreover, studies have shown that eating gluten-free foods helps better digestion and higher absorption of nutrients in the body.

High in phosphorous

Kodo millet is high in phosphorous, accounting for more than 18% of the daily value on average. Phosphorus is an indispensable body nutrient found in every cell of the human body. It is also known as brain food because of its essential role in the health of your brain.

After calcium, phosphorus is the second most important nutrient for bone and tooth development. It also helps the kidneys remove toxins, promote healthy nerve conduction, and produce DNA and RNA.

Is Kodo millet good for weight loss?

When it comes to incorporating millets into one’s diet, many people are unsure whether they will help them lose weight or not. It’s crucial to understand that your weight gain and loss are determined by your entire daily diet, not just one food.

However, in the case of Kodo millet, it is an excellent option for weight loss. Kodo millet is high in fibre, which helps you feel fuller for more extended periods, preventing you from unnecessary snacking between meals.

Furthermore, the protein, fibre and bioactive contents in Kodo millet aid in maintaining a healthy digestive tract, making weight loss easier.

The health benefits of Kodo millet are numerous, and they do not have to be sacrificed for the sake of just weight loss. The key to losing weight is to eat a healthy diet and exercise regularly.

Is Kodo millet better than rice?

Rice is the traditional grain of the era; it is widely consumed by people all over the world and is the most popular of all grains. However, with the introduction of millets, people wonder whether millet or rice is the best option for them.

Let’s compare these two grains and see which one provides more value.


The kodo millet and rice are nearly equal in terms of calories.


In terms of fibre, kodo millet outperforms rice. Even some Kodo millet varieties in the marker have 100% more dietary fibre than white rice.


In terms of protein, kodo millet is superior to rice, containing approximately 8.3g of protein to rice’s 6.5g.

Weight loss

However, both kodo millet and rice contain fibre. But when comparing the two, Kodo millet has more dietary fibre than rice, which makes you feel fuller and better satisfies hunger. As a result, you will not be hungry for a more extended period. This aids in overall weight loss and control, ensuring that you remain fit and healthy. Kodo millet is also lower in carbohydrates than rice, which helps lose weight.


Kodo millet contains 300% more iron than white rice, which helps women’s immune systems and fights anaemia.


Calcium is another crucial nutrient for a healthy body because it helps form bones and teeth. In terms of calcium content, kodo millet outperforms rice.


Because Kodo millet has a lower glycemic index than white rice, it’s a better choice for people with diabetes. However, some rice varieties, such as brown, red, black, and basmati, are beneficial to diabetics.


Kodo Millet is a better source of Folate than White Rice, making it an excellent choice for pregnant women. It is a perfect substitute for grains like white rice, wheat, and maida during pregnancy.

Final words

Although Kodo millet is not as well-known as other grains, it has many benefits for your overall health. It can help you lose weight, prevent diabetes, lower cholesterol and keep your heart healthy. Moreover, it is a gluten-free and healthy alternative to white rice for diabetes.

So, the next time you’re at the grocery store or farmers market, don’t forget to pick up a bag of Kodo millet to add to your meal!

If you found this information useful, share it with the rest of the world and shout out loud, “Eat millets!

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I'm Yatender, and I am the founder of Investohealth – a place where you can find honest and informative reviews of packaged food products. I'm super passionate about healthy eating and sharing my knowledge to help people make informed choices about food products.

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