Foxtail Millet(Kangni): Benefits, Nutrition, Uses and Side Effects

Strolling through a field, you suddenly spot these cute little plants with slender stalks swaying in the breeze. But wait, what’s that? They resemble fluffy foxtail millets in certain ways. And that’s exactly how this unique grain came to be known as foxtail millet! So here’s the story.

Foxtail millet has seed heads that are beautiful, bushy clusters resembling foxes’ fluffy tails.

Let me guess. You’ve been on a never-ending quest to find the perfect addition to your diet that not only satisfies your taste buds but also aligns with your health and wellness goals. You’re tired of fad diets and superfoods that promise the world but fail to deliver lasting results.

Despite your best efforts, you find yourself stuck in a cycle of unhealthy eating habits, feeling sluggish, and struggling to maintain a balanced lifestyle. You crave a solution that’s both effective and sustainable – something that truly makes a difference in your well-being. 

Welcome the Foxtail Millet into your pantry!

Tiny in size but mighty in potency – such are foxtail millets. These small and golden-yellow grains have been our healthy friends for over 8,000 years. 

Although a few setbacks occurred due to the intervention of fast food, the bond is getting strengthened again. Today, we know foxtail millet as a powerful ally in our quest for a healthier lifestyle. And for all the fantastic reasons. 

Once you’ll read about the many foxtail millet benefits, you will fail to resist your inner chef from coming out. 

Let’s learn why.

Know your foxtail millet – history, nutrition, and its many names

Many stories go about how foxtail millet became a good part of our diet. However, none are confirmed. 

But what is confirmed is that it soon became a familiar sight in every kitchen. As much as studies have confirmed, the roots of the foxtail’s domestication go back around 8,000 years. 

To date, the oldest evidence of its domestication reveals its aroma to be coming from China. It was cultivated back then along the ancient path of the Yellow River in Cishan, China. But now, it is everywhere. Especially in India, these grains are slowly becoming a favourite of many again. And one big cause of this is its nutrition. So, what nutrition do you get from foxtail millet?

Foxtail Millet – Nutritional Value per 100 grams

Nutritional Value per 100 grams^[1]

Energy	331 Kcal
Protein	12.3 grams
Fat	4.3 grams
Carbs	60.9 grams
Fibre	8 milligram
Minerals	Calcium, Iron, Magnesium, Phosphorous, Potassium, Sodium, Zinc, Manganese, etc.
Vitamins	Vitamin A, Vitamin B complex, E, Folic acid, etc.

Looks super nutritious right? Apart from these macro and micronutrients, these grains grow also with the grace of antioxidants. These phytonutrients are what make them alluring. And so, this millet reached every corner of the world. In India alone, foxtail millet is known by many names.

Foxtail millet, also known as Setaria italica, is a type of grass with tiny seeds roughly 2mm, covered in a thin, crispy hull and often available in a light yellowish-brown hue.

It is referred to as kangni in Hindi. You can find these tiny golden grains worldwide while it is popular in Asia, especially in nations like China, Japan, and India. It is commonly grown in the southern Indian states of Andhra Pradesh, Karnataka, and Tamil Nadu.

Let’s have a look.

Names of Foxtail Millet in Different Indian Languages

Hindi	Kangni (कांगणी)
Gujarati	Kang
Odia	kaṅgu (କଙ୍ଗୁ) and Tāṅgaṇa (ଟାଙ୍ଗଣ)
Tamil	Thinai, Enal, Iradi, Kavalai, or kambankorai
Kannada	Navane (ನವಣೆ) or navanakki (ನವಣಕ್ಕಿ)
Telugu	korralu
Bengali	kaon dana (কাওন দানা)
Punjabi	Kangni
Malayalam	Thina (തിന)
Marathi	Rala (राळं) or Kang

Now you won’t have any problem asking for foxtail millet no matter where you are. But why should you ask? For this, you must learn about numerous foxtail millet benefits.

Foxtail Millet Benefits – The grain for a healthy body and brain

Foxtail millet is a tough and sturdy crop. It doesn’t require baby-like nourishment and can grow well in dry and arid conditions. This makes it a sustainable crop – another reason why the world is moving toward it. 

But more than being sustainable, it is nutritious and beneficial. Let’s have a look at 8 foxtail millet benefits that prove their worth –

1. Doubles your digestive power

Let’s start with the best. 

If our digestion is right, our tummies stay healthy and happy. A happy tummy keeps us healthy. 

Now, apart from eating light and nutritious food, there is one more thing that enhances digestion – the quality of our gut microbiome. 

Human guts host a huge amount of bacteria. These are good and bad bacteria. Now, good bacteria help digest food and charge our bodies with energy and goodness. The better their number, the better our health. 

And one good way to boost these good gut bacteria is to feed them. 

Foxtail millet contains resistant starch, which acts as a prebiotic. This resistant starch easily surpasses the tough tests of our stomach acid and reaches these good gentlemen. Once they are fed well, they start working extra well. As a result, our digestion is enhanced. 

Another way this millet enhances digestion is through its anti-inflammatory property. It also helps in gastric mucosal health. ^[2]

This means proper digestion and overall gastrointestinal well-being.

This takes us to the next of our foxtail millet benefits. A happy tummy is an indication of overall health. If not dealt with immediately, digestive problems can become chronic and cause irritable bowel syndrome, severe constipation, diarrhoea, or both.

Since Foxtail millet is rich in fibre, it gives a bulking effect that facilitates flow and allows stool to pass through the body gently ^[2]. Eat many veggies with it to control bowel motions and reduce weight.

Aashirvaad Digestive Quotient

Sometimes you could feel perplexed about your digestive quotient. But things do get simpler with Aashirvaad Digestive Quotient.

Your digestion score on a scale of 100 is determined by the digestion Quotient test, developed by Aashirvaad Atta with Multigrains along with a group of qualified nutritionists.

Take this two-minute quiz to find your Digestive Quotient, then use your scorecard to appropriately plan your meals and assess how well your journey towards a Happy Tummy is progressing.

2. A Wholesome way to weight loss

Because of the many sick but alluring eating choices around us today, losing weight has become a herculean task. We go a mile and the next mile starts coming that tempting smell of fried food. 

Ooh! But this must change. 

If we tell you the fact rightly, many foreign countries have started health campaigns against junk food. To add to your surprise, the junk content in foreign food franchises is much lower than that of India. These companies hide the truth in order to sell. But we won’t.

Weight loss does not happen with exercise alone.

Foxtail’s high dietary fibre content aids in weight management. It gives you the feeling of your belly’s fullness and prevents you from taking excess food.

Furthermore, as it is a whole grain, it offers a variety of crucial nutrients without being overly caloric ^[4].

Studies say that diet is as much important as exercise is in your weight loss journey. ^[3]

Now, foxtail millet helps significantly in lowering weight. And it happens because

• It is low in calories
• It has a high-fibre content
• Its richness in essential nutrients
• Your metabolism gets enhanced and your body manages energy well
• It keeps you full for longer, thereby leaving no space for unnecessary snacking.

3. A gluten-free goodness

Many people start sweating by the name of gluten alone. Their digestive systems find it hard to digest gluten. As a result, a streak of chaotic reactions starts happening. This limits the food choices. More than food choices, this limits nutrition. 

But with foxtail millet? No chance.

Foxtail millet is gluten-free. You can cook anything you want with these grains. Feel like cooking pulao? Or does your mind lure you to make that delicious porridge? Fear not when you have this wonderful food that not only takes care of your intolerance but is super-nutritious as well. 

4. Heals heart with humbleness 

Our body doesn’t function sanely without a happy heart. And no, we do not mean it figuratively alone. Heart health is crucial to our well-being. 

But today, it has largely been compromised. The reason? Fried and junk food, work stress, sedentary lifestyle, and other unhealthy lifestyle changes. The solution? Whole grains such as foxtail millet.

There are a few ways heart health is benefitted –

• Proper sleep and hydration
• Good food with higher nutrition and fibre
• Regular exercise
• Controlling blood pressure
• Managing cholesterol levels
• Stress-free life
• And good diet

Foxtail millet stands true on most of these. Eating these have shown to improve blood lipid profile, reduce blood pressure, manage weight, and protect the heart from many ailments. ^[4]

5. A boon for your brain

Although all organs are vital for our well-being, the brain takes a bit more importance after the heart. It is the control house of all our functions, actions, and emotions. If on one odd day, you feel like killing someone, it is the doing of your brain. And if on other you feel like cuddling till there is life, it is your brain again. And so, its health becomes our priority. 

Brain health is something that not many of us take seriously. But we should. And one such way is through eating foxtail millet. 

This millet contains many types of vitamin B. For example, it has B6, B12, B9, B3, etc. Now, these vitamins are known to enhance brain functioning. A lack of vitamin B leads to memory and cognitive decline. ^[5]

Apart from vitamin B, foxtail millet also helps counter the effects of depression. This millet, especially red foxtail millet, was found to be inducing favourable changes in the brain that could aid in depression management. As a bonus, you also get enhanced memory. Good enough news if you find it hard to remember what wrong your beloved did last weekend. ^[6]

6. Foxtail Millet takes care of blood pressure

BP has become a common issue today. We find managing our BP much harder than managing our expenses. And because blood binds our whole body together, a disruption in its flow means many not-so-good things. Even the Indian Government has started campaigns against these issues because of their rise. 

One of the best foxtail millet benefits is that it shows a significant effect in controlling blood pressure. This might be due to its other benefits such as 

• Decreasing insulin resistance
• Reducing inflammation
• Increasing leptin concentration, etc.

What really matters is that this millet lowers BP. Noting this, even WHO emphasised increasing the intake of whole grains. Won’t you? ^[7]

7. Foxtail Millet Increases immunity 

Our immunity is our strength, but only when it is strong. After the Covid impact, the world got extra curious about this word – ‘immunity’. Now, we see almost every food company selling under it. 

But immunity is much more than that. It is our bodies’ strength to fight off diseases. And it gets stronger when we eat the right food and do the right things. 

One of the essential requirements for a strengthened immunity is to have enough essential vitamins and minerals. There are a few nutrients that have to help build immunity. ^[8]

Examples include zinc, selenium, iron, vitamin B, C, D, protein, etc. 

Our mighty millet is excellent at these nutrients. It has quite a good amount of all these nutrients. Apart from it, these grains also bring many body functions on track. This, in return, enhances our body’s ability to fight off diseases. 

Nothing is more crucial in the present day and age than a robust immune system.

Foxtail millet boosts your energy, keeps you stronger, and improves immunity to help you to fight off numerous infections because it is an excellent source of vitamins, minerals, and other nutrients ^[3].

Include it in your daily diet if you recently became ill with viral or bacterial infections to help you regain strength.

8. A treasure chest of antioxidants 

Foxtail millet contains special plant-based substances called phytochemicals. Now, these phytonutrients have disease-preventing and health-boosting properties. For example, phytochemicals such as flavonoids and phenolics act as powerful antioxidants that protect our bodies from damage caused by harmful molecules. ^[9]

Foxtail millet contains amino acids that trigger collagen formation, and it helps slow the appearance of wrinkles on the skin. So it provides you with healthy, youthful, and wrinkle-free skin.

The bran-rich part of foxtail has the highest amount of these antioxidants. This means that foxtail millet is a great source of antioxidants that can help keep our bodies healthy. 

Antioxidants help prevent damage to our cells and tissues. This is not all, they increase age, enhance skin and organ health, and provide goodness to the brain. Don’t you want all these? So, include foxtail millet in your diet today.

9. Foxtail Millet Protects Bone and Muscle Health

Foxtail millet is a good source of iron, phosphorous, and calcium, which are essential to muscle and bone health. Include Foxtail in your regular diet to meet the body’s iron, calcium and phosphorous needs for combating brittle bones.

Foxtail Millet Recipes

You can cook them and eat them like rice, or you can grind them into flour and use it in baking. Additionally, you can soak them in water before cooking to help soften them and boil them in a pressure cooker.

Because of their adaptability, foxtail millets are a staple in various cooking, and there are a zillion tasty and inventive ways to use them in recipes. Here are a few recipes:

1. Foxtail Millet Pulao

First, rinse one cup of foxtail millet and soak it for half an hour to make Foxtail Millet Pulao. Heat two tablespoons of oil in a skillet and add the cardamom, cloves, and cumin seeds.

Stir in the ginger-garlic paste after sautéing the chopped onions till golden.  Add veggies such as carrots, beans, and peas.

After the millet has soaked, drain and add it to the pan. Add 2 cups water, salt, and a small pinch of turmeric after stirring it well. Cook the millet until it becomes soft.

Add fresh coriander as a garnish. This wholesome and delicious lunch is made possible by this nutritious pulao’s lovely combination of flavours and textures.

2. Foxtail Millet Pancake

Mix 1 cup foxtail millet flour, one mashed banana, 1/2 cup yoghurt, and a dash of baking powder to make a delicious and nutritious pancake. Beat to a smooth batter consistency.

Preheat a nonstick pan and add a ladle of batter to make pancakes. Fry until bubbles form, then turn and finish cooking the other side. This nutrient-dense, gluten-free substitute makes a filling breakfast or snack.

For extra richness, garnish with fresh fruit or honey. Savour the nutritious benefits of foxtail in every bite of this guilt-free delicacy.

3. Foxtail Millet Dosa

Soak one cup of foxtail millet and one-half cup of urad dal separately for four to six hours to make a wholesome Foxtail Millet Dosa. Process them into a smooth batter, mix well, and leave to ferment for the entire night.

To taste, add salt. Pour a ladle of batter onto a hot dosa griddle and spread it into a thin, circular shape. Coat the edges with oil and bake till golden brown.

Due to its high nutritious value, the foxtail millet gives the dosa a nutty flavour and a healthy touch.

Serve hot with sambar or coconut chutney for a filling and satisfying supper. This dosa gives a healthy touch to the typical South Indian breakfast while still pleasing the palate with its crispiness.

4. Foxtail Millet Kheer

First, rinse 1/2 cup of foxtail and soak it in water for around half an hour to create Foxtail Millet Kheer. Soak the foxtail millet and 4 cups of milk in a small pot.

After bringing it to a boil, simmer it over low heat, stirring from time to time. Once the millet is soft and the kheer thickens, add 1/2 cup of sugar or your preferred sweetener and keep cooking.

To intensify the taste, incorporate cardamom powder, a small pinch of saffron threads, and finely chopped nuts such as almonds and pistachios.

Take the kheer off the fire and allow it to cool after it reaches the appropriate consistency. Serve cold, with more almonds on top.

Conclusion

As we wrap up this delicious Foxtail millet journey, we must remind ourselves of the goodness and benefits of this versatile ingredient.

From being gluten-free and rich in fibre to helping control blood sugar levels and aiding weight loss, Foxtail Millet is a superfood we must include in our diets.Foxtail millet has been a treasured part of our diet for thousands of years.

And as we saw, it offers a plethora of health benefits. From supporting brain health and weight loss to boosting immunity and promoting heart health, the foxtail benefits are many. 

Packed with antioxidants, this ancient grain is a true superfood. Just as a protagonist embraces goodness in a movie and wins what he wants, you can embrace this goodness and win a healthier lifestyle. However, whenever making anything a part of your diet, observe for any odd effects.

In conclusion, having Foxtail millet is a fantastic way to incorporate healthy food into our meals without compromising taste. So try out these golden grains s and indulge in guilt-free and nutritious meals. Happy cooking!

So, why wait? Look up some delicious foxtail recipes on the internet or call your mother to learn some. Either way, embrace and eat. Bon appétit!

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