Korralu Rice: Health Benefits And Recipes
10 Min Read
Korralu in Telugu is known as Foxtail millet in English, Kangni in Hindi, Thinai in Tamil, Thina in Malayalam and Priyangu in Sanskrit and is a widely planted millet species.
According to the Indian Institute of Millets study, it is primarily grown in Andhra Pradesh, Karnataka, Telangana, Maharashtra, Rajasthan, Tamil Nadu, Uttar Pradesh, Madhya Pradesh, and some parts of India's northeast states. It is frequently associated with Lord Muruga and his consort Valli in Tamil literature.
According to experts, the oldest korralu rice (foxtail millet) cultivation was discovered along the ancient course of the Yellow River in Cishan, China. While the millet is packed with nutrients and considered suitable for digestion. A recent study has found that the protein found in the bran of cereal crops is heart-healthy too.
Let us now learn about the nutritional value of korralu rice to understand its qualities more.
Table Of Contents
1. Nutritional Value Of Korralu Rice
2. Health Benefits Of Korralu Rice
3. Side effects Of Korralu Rice
4. Points To Remember While Including Koraalu Rice
5. Korralu Rice Recipes
6. Dietitian’s Recommendation
7. The Final Say
Nutritional Value Of Korralu Rice
Korralu rice or foxtail millet is highly nutritious and contains many nutrients. Approx 100g of korralu rice (foxtail millet) provides the following nutrients.
- Calories- 331 kcal
- Carbohydrate- 60.9 g
- Fat- 4.3 g
- Protein- 12.3 g
- Fibre- 8 g
- Iron- 2.8 mg
- Calcium- 31 mg
- Potassium- 250 mg
- Zinc- 2.4 mg
- Magnesium- 81 mg
- Phosphorus- 290 mg
- Niacin- 3.1 mg
Health Benefits Of Korralu Rice
1. Stronger Bones
Foxtail millets are an excellent source of calcium and iron, vital for muscle health and bones. Iron deficiency can result in a variety of health problems, including weak muscles, anaemia, and frequent muscle spasms.
Incorporate foxtail millet into your regular diet to meet your body's calcium and phosphorous requirements. It will help you fight brittle bones, inflammation, and other bone-related chronic conditions such as osteoporosis, arthritis, spondylitis, etc.
2. Strengthens The Nervous System
Nutritionists strongly recommend consuming foxtail millet to prevent neurological disorders. Moreover, vitamin B1 is abundant in this tiny gluten-free cereal which is 0.59 mg per cooked 100 g.
Eating this nutritious cereal slows the progression of various neurodegenerative diseases, such as Alzheimer's and Parkinson's and positively affects the nervous system. Moreover, the high iron content stimulates cognitive function by increasing brain oxygenation.
3. Improves Cardiovascular Health
Millets are well-known for their ability to improve cardiovascular health as they are gluten-free, high in protein, and low in carbohydrates.
These natural wonders aid in forming the neurotransmitter acetylcholine, which transfers messages between muscles and nerves while protecting the heart.
Consume it daily to protect your heart from a variety of ailments. As per a research published in the Agricultural and Food Chemistry journal, it has been found that a protein in the foxtail millet's bran can help control heart-related issues.
4. Lowers Bad Cholesterol
One of many unpolished millets, foxtail millet, is high in amino acids such as Lecithin and Methionine, which play an essential role in lowering cholesterol by eliminating excess fat in the liver. Threonine prevents fatty liver, which lowers harmful cholesterol levels even further.
5. Triggers Weight Loss
Tryptophan, an amino acid abundant in foxtail millet, is essential for preventing hunger pangs. If you are struggling with excess belly fat, it is time to increase your intake of foxtail millet, preventing the body's accretion of fatty substances.
6. Promotes Digestion
A happy gut indicates overall good health. If digestive problems are not addressed promptly, they can become chronic, resulting in severe constipation, diarrhoea, or irritable bowel syndrome. However, consume plenty of vegetables to help regulate bowel movements and lose weight.
7. Builds Immunity
Nothing is more important these days and in times of pandemic than a strong immune system. Foxtail millet is high in vitamins, minerals, and other nutrients.
It increases stamina, keeps you stronger and builds immunity to fight off various infections. If you have recently become ill due to a viral or bacterial infection, include it in your daily diet to help you regain your strength.
Side Effects Of Korralu Rice
Here are a few side effects of korralu rice(foxtail millet). Have a look!
- Some people experience throat irritation due to husk on the millet. If you have any irritational symptoms after consuming it, please avoid eating foxtail millet.
- Millets contain goitrogens, which can cause hypothyroidism, In addition, millet may impair thyroid gland function if consumed in excess.
- Korralu rice (foxtail millet) should be avoided by people with hypothyroidism. Flavonoid compounds such as apigenin, luteolin, and vitexin reduce iodine uptake by the thyroid gland, which is required for the gland to function properly.
Points To Remember While Including Korralu Rice
You must remember the points before adding korralu rice to your diet.
- Before cooking, thoroughly wash it 4-5 times and soak it for 3 hours.
- Refrain from combining 2-3 millet to make millet cuisine.
- Consume up to one type of millet on the same day as it generates more heat in the body. Remember to stay hydrated throughout the day.
ToneOp suggests you try these underwritten recipes and treat yourself to deliciousness and health benefits.
Korralu Rice Recipes
You must have eaten several delicious rice recipes. Let us introduce you to a flavoursome healthy rendition of rice to add to your daily menu.
1. Korralu Rice Pulao
- Korralu rice (Foxtail millet)- 1 cup
- Potato - ½ cup, chopped
- Carrot- ½ cup, chopped
- Beans- ½ cup, chopped
- Peas- ¼ cup, chopped
- Ginger garlic - ½ tsp, paste
- Garam masala- ½ tsp
- Oil- 2 tsp
- Salt- as per taste
1. Add oil, ginger garlic paste, and chopped veggies in a pan.
2. Add salt and sprinkle some water on it to cook.
3. Mix the cooked millet with garam masala. Stir it and serve hot.
- Foxtail millet is a rich source of protein and dietary fibre, and its nutritional content gets enhanced when cooked with an array of vegetables.
- Potatoes are rich in carbs and good fibre. Carrots are loaded with beta carotene, vitamin K, fibre, potassium and antioxidants. Whereas beans provide 20% iron every 100g and copious amounts of calcium.
- Ginger and garlic enhance appetite and improve digestion.
2. Korralu Rice Sweet Pongal Recipe
- Foxtail millet- 1 cup
- Jaggery- 1 cup, grated
- Yellow moong dal- ½ cup
- Ghee- ¼ cup
- Fried almonds, cashews and other nuts of your choice
1. In a pressure cooker, add rice and moong dal.
2. Cook in 3 cups of water till 6 whistles.
3. Add jaggery and very little water to melt in a pan.
4. Pour melted jaggery mixture into the moong dal and cook the millet mixture.
5. Give it a stir and mash till it is slushy in texture. Top with fried nuts and serve hot.
- Foxtail millet sweet pongal can be relished by diabetics in moderate portions.
Foxtail millet keeps you satiated for an extended period, prevents a sudden
blood sugar spike, and can be incorporated into recipes for diabetes.
- Jaggery is packed with iron, magnesium and potassium and is low in calories. Nuts are high in vitamin E, good fats, and magnesium, aiding the brain's cognitive functioning.
Korralu rice (foxtail millet), like other millets, is a nutritional powerhouse. These tiny seeds can provide protein, good fat, carbs, and dietary fibre daily.
You should include korralu rice in your meals at least twice weekly to get the optimum result.
-Dietitian Lavina Chauhan
The Final Say
Foxtail millets are the world's second most widely grown millets, trailing only Pearl millet. Include these millets to boost immunity, lose weight, control blood sugar, and protect heart health, as they are high in protein, dietary fibre, and various vitamins and minerals your body requires to stay healthy.
Moreover, according to Ayurveda, foxtail millet increases vata dosha while balancing doshas related to pitta, kapha, and blood tissues. Contrary to popular belief, millet can be used to create delicious recipes, enjoy, and lead a healthy lifestyle.
1. Is korralu rice a better alternative to rice?
Rice is unquestionably a staple in many homes. But, according to several studies, this rice has a high glycemic index and contributes significantly to high levels of diabetes and weight gain.
Korralu rice is a type of gluten-free cereal that has seen a resurgence in recent years owing to a renewed interest in eating traditional foods. However, Karnataka millets take precedence over rice in some parts of Andhra Pradesh and are widely consumed for their numerous health benefits.
If you should replace rice with millet, the answer is no. moderation is essential. Rice and millets are delicious. Each ingredient provides only the best benefits.
2. Is Quinoa the same as foxtail millet?
Though korralu rice and quinoa are both members of the grain family, there are significant botanical differences between them. Quinoa is a pseudocereal, which means it is harvested from the Goosefoot plant, which is related to spinach and beetroot. However, quinoa, like korralu rice, is gluten-free and high in vitamins, minerals, essential fatty acids, amino acids, and digestive fibre. So if you have gluten intolerance or celiac disease, korralu rice and quinoa are good dietary choices.
3. Can we eat Korralu rice daily?
For health-conscious people who are wary about what food they consume, experts suggest that korralu rice should be a part of their regular daily diet. This is because millets are non-glutinous (non-sticky), nutritious, and not acid-forming foods. Thus making them very easy to digest.
4. Who should avoid korralu rice?
People with intestinal disorders can have difficulty. Korralu rice is a good source of amino acids, but a very high content of amino acids for the body is not recommended.
5. Does korralu rice cause gas?
Overconsumption of korralu rice may cause slight intestine damage. In addition, it can further aggravate health problems like bloating, gas, diarrhoea, and constipation.
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