A brief overview of foxtail millet and its history

• A small-grain cereal crop in the Poaceae family is called foxtail millet (Setaria italica). It is the oldest food crop people still grow in today’s times. It is widely used in many parts of asia.

• Foxtail millet originated from China, where it was cultivated as a food crop with other prehistoric grains like rice, wheat, and barley, circa about 8,000 years ago. It originated in China and after several years it started being cultivated in Asia, including India, where it has been grown for more than 4,000 years.
• In many regions of Asia, foxtail millet has also been used as a traditional medicinal in addition to as a food crop. Its seeds are helpful in several diseases and are a popular substitute for wheat and other grains because they are rich in nutrients like protein, fibre, and minerals and are also gluten-free.

Importance of foxtail millet in health

Foxtail millet is the crop which is rich in nutrients and has a number of health advantages . The following are some methods that foxtail millet can advance health:

• Rich in Nutrients: Foxtail millet is a good source of vital vitamins and minerals like iron, calcium, and phosphorus as well as proteins, dietary fibre, and B vitamins. 

• Foxtail millet is a great substitute for wheat and other grains for those who are gluten-intolerant or have any kind of celiac disease because it is naturally free of the protein.

• Foxtail millet’s high fibre content can aid in bettering digestion and preventing constipation.

• Weight management aid: When included in a balanced diet, foxtail millet’s low calorie and fat content can aid in weight management.

• Foxtail millet has anti-inflammatory characteristics that can help combat inflammation and may lower your chance of developing chronic illnesses including cancer and heart disease.

II. Nutritional content of foxtail millet

Macronutrients and micronutrients present in foxtail millet

The macro and micro nutrients present in Foxtail millets are as follows-

Macronutrients:

• Protein: Foxtail millet is the best  source of protein and makes up 10-12% of calories.

• Fat: Only about 4-5% of the calories in foxtail millet are built from fat.

• Foxtail millet has a high content of fibre, which accounts for 6-8% of its weight.

• Micronutrients:

• Foxtail millet is a good source of vitamins and micro minerals.

• Minerals: Minerals like iron, calcium, magnesium, phosphorus, and potassium are not rich in quantity in foxtail millet.

• Foxtail millet has anti-oxidants including flavonoids and phenolic substances that can help guard against oxidative stress and inflammation.

• Comparison of foxtail millet with other grains

Here are some other common grains and how foxtail millet compares:

• Rice: Foxtail millet contains more protein and fibre and less calories and carbs than rice.

• Foxtail millet doesn’t contain gluten, whereas wheat does. Compared to wheat, foxtail millet has less calories and carbs but more protein and fibre.

• Another gluten-free grain frequently compared to foxtail millet is quinoa. Compared to foxtail millet, quinoa has more protein, while foxtail millet has fewer calories and carbohydrates. Both grains include a variety of important elements as well as fibre.

III. Health benefits of foxtail millet

• Improves digestion and bowel movements

Foxtail millet’s high fibre content can help in bettering digestion and preventing the problem of constipation.

• Lowers cholesterol and reduces risk of heart disease

Due to its low fat and high fibre content, foxtail millet can help maintain heart health by lowering blood pressure and cholesterol levels.

• Regulates blood sugar levels

Due to its low glycemic index, foxtail millet does not result in a sharp rise in blood sugar levels. It is a wonderful option for those who have diabetes because it helps to lower the blood sugar level in an organism’s body.

• Boosts immunity and prevents chronic diseases

Antioxidants included in foxtail millet help combat inflammation and may lower the chance of developing chronic illnesses like cancer and heart disease. These millets boost your immunity and improve your health.

• Aids in weight loss and management

When included in a healthy diet, foxtail millet helps in weight management because it is low in calories and fat.

• Supports healthy bone development

As a good source of calcium, phosphorus, and magnesium, among other vital elements for bone health, foxtail millet can be beneficial for healthy bone formation.

• Helps prevent anaemia

Because it is a good source of iron, which is important for the blood’s generation of haemoglobin, foxtail millet may be helpful for those who suffer from anaemia. Red blood cells include the protein haemoglobin, which transports oxygen to the body’s tissues. 

IV. How to consume foxtail millet

Recipes for incorporating foxtail millet into meals

• Foxtail millet Upma: In place of semolina, foxtail millet can be used to make Upma, a famous morning dish in India. Cook foxtail millet till tender in water, then sauté onions, ginger, and green chilies in oil to make foxtail millet upma. Sauté the urad dal till it gets golden brown by adding some mustard seeds, curry leaves, and other ingredients. Mix well after adding the cooked foxtail millet, salt, and lemon juice to taste. Serve warm.

• Foxtail Millet Khichdi: Khichdi is a rice, lentil, and vegetable-based one-pot meal. In order to create a healthy form of khichdi, foxtail millet can be used in place of rice. Cook the foxtail millet and moong dal in water until they are soft to create foxtail millet khichdi. Onions, ginger, and garlic should be softened in oil in a different pan. Add some vegetables like potatoes, carrot, and cook them until they are cooked well. Add some spices like garam masala and cook it for a minute. Mix thoroughly before adding the foxtail millet and dal to the pan. Serve hot with pickles or yoghurt.

Tips for cooking and storing foxtail millet

The following advice will help you prepare and store foxtail millet:

• Prior to cooking, rinse the foxtail millet in water to get rid of any dust or debris. When the water has been absorbed and the foxtail millet is tender, combine one part foxtail millet with two parts water or broth in a pot. Boil mixture and then lower the flame, cover the pot, and simmer for 15 – 20 minutes. Use a fork to fluff, then serve.

• Foxtail millet should be kept in an airtight container in a cool, dry location, like a pantry or cabinet. When properly stored, it can survive for up to six months. It shouldn’t be kept in the fridge because the moisture can make it go bad.

• Foxtail millet roasting: Foxtail millet’s nutty flavour and texture can be improved by briefly roasting it in a dry skillet before cooking.

V. Potential side effects and precautions

Allergies and intolerances

• Foxtail millet rarely causes allergic responses, however those who are sensitive to other grains like wheat or rice may experience them. Hives, itching, swelling of the lips or tongue, trouble breathing, and anaphylaxis, a potentially fatal reaction, can all be signs of a foxtail millet allergy.

• Some persons, notably those with celiac disease or non-celiac gluten sensitivity, may also be intolerant to foxtail millet. While foxtail millet does not contain gluten, it does contain other proteins that some individuals may find difficult to digest. Bloating, gas, diarrhoea, and abdominal pain are all potential signs of foxtail millet intolerance.

Risks for individuals with certain medical conditions

• Foxtail millets are a fantastic choice for those who have celiac disease because they are gluten-free. However, during processing, some foxtail millet products could become cross-contaminated with gluten, so it’s crucial to pick goods that are guaranteed to be gluten-free to prevent any potential issues.

• Foxtail millets have a low glycemic index and can assist diabetics in controlling their blood sugar levels. Consuming foxtail millet in moderation and as part of a balanced diet is crucial because excessive intake can still result in blood sugar rises.

• Foxtail millets have a high potassium content, which can be detrimental for those who have kidney illnesses. As a result, those who have kidney illnesses should limit their use of foxtail millet and other foods high in potassium.

VI. Conclusion

• Recap of the health benefits and nutritional value of foxtail millet

foxtail millet has several health advantages and nutritional value :

• People with celiac disease or gluten intolerance can have foxtail millet as a great substitute for wheat because it is gluten-free and healthy for those people.

• It contains fiber content, which helps improve digestive health and control blood sugar levels helping people with diabetes and lowering the risk of developing chronic diseases like diabetes and heart disease.

• These foxtail millets are a good source of protein as they contain all the nutritive compounds and amino acids which are required by the body for growth and development.

• It is also a good source of vitamins and minerals like vitamin B, iron, calcium, magnesium, and potassium, and several other vitamins and minerals.

• Because of its low glycemic index, foxtail millet can be beneficial for diabetics as it can help control blood sugar levels and boosts immunity.

• Encouragement to add foxtail millet to your diet for a healthier lifestyle.

Here are some reasons why you can add Foxtail millets to your diet for a healthier lifestyle-

• Healthy and nutritious: Foxtail millet has low-fat content and is a rich source of fiber, protein, vitamins, and minerals. It is a wholesome diet that may give your body many of the vital nutrients and minerals it requires.

• Foxtail millet is an excellent choice for those who have celiac disease or a gluten allergy because it is gluten-free and healthy.

• Versatile: Foxtail millet can be added to porridge, salads, soups, and baked goods, among other foods. It can therefore be a flexible element that gives your diet more variety and nutrition.

• Foxtail millet is rich in fiber content, which can be helpful in improving digestive health and lowering the risk of chronic diseases like diabetes and heart disease.

• Foxtail millet is simple and can be cooked similarly to other grains, such as rice. This makes it a practical and wholesome choice for hectic weeknight meals.

       EAT HEALTHY, BE HEALTHY! And check for other millets also!