As passing fad diets of the moment are ubiquitous and peaking at an all-time high some time in the very near future, there’s one Very old grain flying under the radar to go quietly mainstream on the health-maven radar—Kodo millet rice. Also known as varagu rice or varagu arisi in Tamil, the down-to-earth millet is nutritional gold and packed with a full complement of wellness benefits, especially for those soon to be losing a couple of spare kilos.
Let us unwrap why it is simply not possible to experience a resurgence for Kodo millet rice in today’s consumption age and why it needs to be your weight-loss grain of choice.
What Is Kodo Millet Rice?
Kodo millet (Paspalum scrobiculatum) is one of the most ancient millet crops grown in India. It is said to be widely grown in Tamil Nadu, Karnataka, and Andhra Pradesh and at the local scale as varagu rice or varagu arisi. It was an ancient traditional staple food crop among rural and tribal communities.
Kodo millet rice is naturally gluten-free, raw, and low in glycemic index, and this is why it is a wise choice as a substitute for brown rice and white rice.
Nutritional Value of Kodo Millet Rice
One of the reasons why kodo millet rice is excellent for weight loss is that it is extremely dense in nutrients. Here is what is found in the standard 100-gram serving:
- Calories: 353 kcal
- Protein: 8.3 g
- Fat: 3.6 g
- Carbohydrates: 65.9 g
- Fiber: 9 g
- Iron: 0.5 mg
- Calcium: 27 mg
And its higher fiber and moderate protein content also make a person feel full for longer, thus less prone to hunger and smaller portions of food.
1. Low Glycemic Index: A Weight Loss Blessing
One of the strongest arguments in favor of weight control and fat storage prevention is the stable blood glucose level. Kodo millet rice is Low GI, i.e., releases glucose slowly in the body.
This de-motivates rush of insulin, avoids fat storage, and promotes slow release of energy—varagu rice becoming diabetic’s and weight-watcher’s delight as well.
2. Rich in Dietary Fiber
Kodo millet rice differs from the processing of wheat or rice, which lacks dietary fiber. The dietary fiber in kodo millet rice causes an individual to feel full and also inhibits food excess.
The content of soluble and insoluble fiber also has the following functions:
- Enhances digestion
- Avoids constipation
- Clean the gut
- Slows the absorption of carbohydrates
They each have a specific function to help with proper weight loss and long-term digestive health.
3. Easy to Digest and Gluten-Free
Kodo millet rice is a healthy and safe source of carbohydrates for those experiencing gluten intolerance or celiac disease. Since it is gluten-free, it ensures that it will not contribute to bloating and inflammation, all of which have been shown to aid in weight loss.
Its good digestibility makes it a very good food to be consumed by children, the aged, and convalescents alike.
4. Antioxidant High
Varagu arisi contains antioxidants that have polyphenols which suppress the oxidative stress of the body. Antioxidants protect against:
- Cell damage
- Inflammation
- Metabolic syndrome due to obesity
- That is, your body will be able to digest food efficiently and get rid of fat in no time.
5. Low in Fat, High in Energy
While being less fatty, Kodo millet rice is very high in energy and hence ideal for individuals who need to keep themselves active without accumulating excess calories.
Because it contains high slow-release carbohydrates, you are active all day long without feeling hungry and thus avoids unhealthy snacking.
6. Maintains Lean Body Mass
The tiny protein in Kodo millet rice assists you in maintaining lean muscle. It is very useful when weight reduction on a diet is desired because the more muscle you keep, the quicker you burn.
With a day’s exercise as an added supplement, varagu rice aids you in losing fat and maintaining muscle—a duo that induces long-term weight reduction.
7. Simple to Cook and Versatile
The second manner in which Kodo millet rice is the ideal weight loss food is that it’s very flexible when used in Indian recipes. You can replace rice in almost all recipes:
- Kodo millet upma
- Kodo millet pongal
- Varagu arisi dosa
- Millet rice pulao
Its earthy, nutty taste is a healthful and filling food choice that will never have to sacrifice on taste.
How to Include Kodo Millet Rice in Your Meal Plan
To achieve maximum weight loss effects from varagu rice, take 3-4 times a week as an alternative to other processed food or white rice. Some suggestions are as follows:
- Soak it in water for 2-3 hours before cooking so that it is easily digestible
- Eat with protein-dense dal or vegetables to create a satiating meal
- Mix it with salad or Buddha bowls to create a fashion statement
- Consume it along with foxtail or barnyard millets as an option
Who Should Not Consume It?
Although kodo millet rice is otherwise safe for all others, the thyroid patient must take it in minimal quantities as it contains goitrogens in excess quantity, which will not let the iodine get absorbed.
Always approach a doctor if you are under special diet.
Final Thoughts
Kodo millet rice or varagu arisi is really a replacement grain—it is a nutrition gem so smartly made to meet the requirements of the contemporary well-being. Whether relishing healthy bowel, controlling blood sugar and weight, this ancient grain waits for your addition into your healthy dieting plan.
Its low glycaemic index, fiber and anti-oxidant qualifies it as the health-friendly name of the weight watchers and the health nutters in the long term. And, it is also compatible with Indian food and easy to cook.
If you want to purchase best quality online Kodo millet rice (varagu rice), trust Megavita, The best millet brand in india. Our millets are sourced finest, naturally grown, and processed with utmost care in a way that their nutritional factors never get changed.