Arka Millet: Nutritional Value, Benefits And Recipes
Published on: 24-Aug-2022
10 min read
Arka Millet: Nutritional Value, Benefits And Recipes
Domesticated in India 3000 years ago, arka millet is known for its fibre content. It is also known as kodo millet and is primarily grown in parts of South India (Tamil Nadu and Kerela) and North India (Uttar Pradesh).
It replaces rice, is excellent for diabetic people, and aids in weight loss. Moreover, kodo millets are easy to digest and contain antioxidants and phytochemicals.
Table Of Contents
1. Nutritional Value Of Arka Millet
2. Health Benefits Of Arka Millet
3. Arka Millet Recipes
4. The Final Say
Nutritional Value Of Arka Millet
The nutritional value of 100g of arka millet is:
- Iron - 1.7 g
- Calories - 353 kcal
- Carbs - 66.6 g
- Protein - 9.8 g
- Fat - 3.6 g
- Fibre - 5.3 g
- Calcium - 35 mg
Health Benefits Of Arka Millet
Here are a few health benefits of arka millet:
Arka millet is rich in fibre which helps to control the blood sugar level. It is considered suitable for people having diabetes because of its capability to replace rice. According to a study, “ Anticipated glycemic index (AGI) of whole kodo millet starch is lower than that of rice starch.”
2. Aids Weight Loss
Arka millet is high in protein which helps to build muscle mass and reduce fat deposition. Therefore, it aids in weight loss. A study found that people who had meal replacement with kodo millet significantly reduced body weight and fat.
3. Manage Blood Cholesterol Level
Arka millet and other millets are low in fat, which controls the body's cholesterol level.
4. Rich In Antioxidants
Arka millet contains antioxidants that help to fight free radicals and reduce oxidate stress in the brain. They also contain polyphenols which lower the chance of memory loss, sleep disorder and depression.
5. Promotes Digestion
It is gluten-free and has good fibre content, which helps to manage constipation and enhance digestion. In addition, research reveals that eating high-fibre foods may help relieve the symptoms of piles.
Arka Millet Recipes
Here are a few recipes for arka millet:
1. Arka Millet And Dates Kheer
- Chopped Dates - 7-8 pieces
- Arka Millet -¼ Cup
- Milk - 2 Cups
- Chopped Nuts - 1 tbsp
- Cardamom powder - 1 tsp
- Ghee - 1 tbsp
- Jaggery powder, as per taste
1. Take half of the ghee into a pan and let it heat.
2. Add milk and let it warm.
3. Add arka millet into it and let the milk boil until the millet is appropriately cooked.
4. Once you find that milk is getting thicker, add chopped dates and cardamom powder to it.
5. Let the kheer cook and add chopped nuts.
6. Serve after it cools down a bit!
2. Arka Millet Bisi Bele Bhat
Ingredients For Bisi Bele Bhat Powder
- Channa dal - 1 tsp
- Urad dal - 1 tsp
- Dried chillies - 2-3
- Cumin seeds - 1 tsp
- Cloves - 2-3 cloves
- Fenugreek seeds - 1 pinch
- Cinnamon stick - 1 inch
- Dried desiccated coconut - 1 tbsp
- Coriander seeds - 1 tsp
Ingredients For Bisi Bele Bhat
- Toor daal - 200g
- Arka millet - 30g
- Jaggery powder - 1 and ½ tsp
- Tamarind - 2-3 tamarind
- Ghee - 1 tsp
- Onion chopped - 1 medium
- Chopped vegetables (as per your choice)
Ingredients for tempering
- Curry leaves - 4-5 leaves
- Ghee - ½ tbsp
- Hing - ¼ tsp
- Mustard seeds - ½ tsp
- Cashew nuts - 3-4 cashew
1. Dry roast the ingredients mentioned above in the bisi bele bhath powder. And let it cool.
2. Wash and soak toor dal and arka millet in a cup of water and 2 cups of water, respectively.
3. Cook them in a pressure cooker.
4. Make tamarind water by soaking tamarind in water, then add this bisi bele bath powder and salt with jaggery.
5. In a small pan, add ghee and cook the chopped vegetables and the onion.
6. Add the tamarind and bisi bele bath powder, mix in vegetables and let it cook for 3 to 4 minutes.
7. Add the cooked Arka millet and toor dal into this mixture and mix well.
8. Heat a tempering bowl and add ghee and all the tempering ingredients.
9. Let the mustard seeds crackle, pour on the cooked bisi bele bath, and serve hot.
The Final Say
Arka (kodo) millets are consumed globally as they are considered a superfood due to their nutritional benefits. Arka millet contains dietary fibre, antioxidants, and protein which curb many digestive issues and helps lower blood sugar levels. In addition, they are low in the glycemic index compared to rice, making them an excellent replacement for rice.
1. Can pregnant women eat arka millet?
As arka millet is heat-producing, it is advised to avoid eating for pregnant women.
2. Can kodo millet should be consumed during fasting?
Yes, it can be consumed during fasting as it is not considered in grains.
3. How does arka millet look like?
Arka millet is a small round shape seeds structure which is a little greyish to brown.
4. Is quinoa and arka millet the same?
No, they both are different. However, their nutritional content is almost the same, apart from the high protein content in quinoa compared to arka millet.
5. Is kodo millet good for weight loss?
Certainly, arka millet has a good amount of fibre, protein and significantly less fat content making it a great option to eat during the weight loss journey.
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