Varagu Rice (Kodo Millet) Benefits For Weight Loss And Overall Health (And 5 Secret Recipes!)

We all know millets are a gift of nature. Did you know that India is called the millet capital of the world? Among the many types of millets, Kodo Millet (also called Varagu Rice) stands out. This grain has been used in Indian kitchens for centuries and has great cultural importance.

Kodo millet benefits go beyond just filling your tummy. It helps improve health and is especially useful for people who want to lose weight. It is rich in nutrients and has properties that make it perfect for healthy living.

In this blog, we’ll tell you all about varagu rice's benefits and why it’s called a superfood for weight loss. You’ll also learn about varagu rice's benefits for weight loss and why it’s so good for you. Plus, we’ve included five secret recipes to make this millet both tasty and nutritious! So, let’s unlock the magic of this popular grain together!

Table Of Contents

1. What Is Kodo Millet or Varagu Rice?

2. Kodo Millet or Varagu Millet Benefits For Health 

3. 5 Varagu Arisi or Varagu Rice Benefits For Weight Loss That Will Be A Delightful Surprise!

4. 5 Delicious Varagu Rice or Kodo Millet Recipes 

5. Can We Eat Kodo Millet During Fast?

6. The Final Say 

7. FAQs

8. References 

What Is Kodo Millet or Varagu Rice?

Kodo millet, scientifically known as Paspalum scrobiculatum, is an annual grain primarily cultivated in India, Nepal, and various Southeast Asian countries, as well as in West Africa, where it originated. Known by various names across cultures, it is called kodrava in Sanskrit, Arikelu in Telugu, Varagu in Tamil, Kodo in Hindi, and Kodra in Punjabi. This hardy crop thrives in marginal soils and is drought-tolerant, making it a vital food source for subsistence farmers, particularly in the Deccan Plateau of India.

Kodo millet has been in use for over 3,000 years as a staple food during famine due to its resilience and nutritional value. It is often cultivated as a minor crop, but it remains very important in the local region-based diet. The grain contains a good amount of protein and dietary fibre and is gluten-free food for weight loss, making it an alternative healthy food option rather than rice and wheat.

Nutritional Value of Kodo Millet

Kodo millet is celebrated for its impressive nutritional profile. Below is a summary of its nutritional content per 100 grams:

Also Read: Korralu Rice: Health Benefits And Recipes 

Kodo Millet or Varagu Millet Benefits For Health 

The following are the varagu rice benefits for health: 

1. Improves Gut Health

The rich fibre content in Kodo millet promotes gut health by increasing stool bulk and improving bowel movements, reducing the risk of constipation. Prebiotic compounds may act by promoting the gut-beneficial bacteria species whose fermentative activities on available fibre contents produce some other very essential SCFAs butyrate along the line of strengthening intestines from leaking.

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2. Supports Cardiovascular Health

The magnesium and potassium in Kodo millet help regulate blood pressure by relaxing blood vessels and reducing vascular resistance. Additionally, its antioxidants prevent lipid peroxidation, which protects LDL cholesterol from oxidative damage, lowering the risk of atherosclerosis and heart disease.

3. Boosts Immunity

Kodo millet is rich in essential micronutrients like zinc, iron, and B vitamins, which are crucial for immune cell function. Zinc enhances the activity of natural killer (NK) cells and macrophages, while iron supports haemoglobin synthesis, ensuring efficient oxygen transport to immune tissues. These nutrients collectively strengthen the body’s defence against infections and illnesses.

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Also Read: Sama Rice: Nutrition Value, Benefits And Recipe 

5 Varagu Arisi or Varagu Rice Benefits For Weight Loss That Will Be A Delightful Surprise!

Here are the varagu rice benefits for weight loss: 

1. Low Glycemic Index for Stable Blood Sugar

It is a food with a low glycemic index, meaning it allows glucose to slowly enter the bloodstream, avoiding spiky insulin peaks, which cause fat storage. In the reduction of hyperinsulinemia, varagu rice regulates lipogenesis (the production of fats) and keeps metabolic pathways such as glycolysis and gluconeogenesis in balance, ensuring efficient energy utilisation.

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2. Rich in Dietary Fibre to Enhance Satiety

Varagu rice is one of the best high-fibre foods for weight loss, slows gastric emptying, prolongs satiety, and reduces overall calorie intake. Fibre binds to bile acids in the intestine, reducing fat absorption. It also promotes the secretion of gut peptides like GLP-1, which interact with hypothalamic receptors to signal fullness, aiding appetite regulation.

3. Source of Resistant Starch for Fat Oxidation

Varagu rice contains resistant starch, which acts as a prebiotic, feeding gut bacteria like Bifidobacteria. This fermentation produces short-chain fatty acids (SCFAs) such as butyrate, which activate AMP-activated protein kinase (AMPK). AMPK promotes fat oxidation and inhibits fat storage pathways, helping reduce overall fat mass.

4. High Protein Content to Boost Thermogenesis

Proteins in varagu rice enhance diet-induced thermogenesis by requiring more energy for digestion and metabolism. Proteins stimulate the release of peptide YY (PYY) and cholecystokinin (CCK), which interact with receptors in the brain to reduce appetite. Additionally, amino acids support lean body mass, increasing basal metabolic rate (BMR) and calorie expenditure.

5. Rich in Magnesium for Fat Breakdown

Varagu rice is one of the top sources of magnesium for vegetarians and vegans. Magnesium plays a principal role in lipolysis through the activation of the hormone-sensitive lipase. This is because it is the enzyme responsible for converting stored triglycerides into free fatty acids. Magnesium also supports mitochondrial energy production, ensuring efficient beta-oxidation of fats and thereby aiding weight loss.

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Also Read: How To Eat Millets For Weight Loss? 8 Best Options And 5 Meal Millet Diet! 

5 Delicious Varagu Rice or Kodo Millet Recipes 

Let’s have a look at these delicious varagu rice or kodo millet recipes which can become part of your balanced diet for weight loss: 

1. One Pot Kodo Millet Pulao 

Ingredients

• Kodo millet (rinsed and drained): ½ cup

• Ghee: 1 tbsp

• Clove: 1

• Green cardamom: 1

• Cinnamon: 1 inch

• Cumin seeds: 1 tsp

• Chopped ginger (or paste): 1 tsp

• Chopped garlic (or paste): 1 tsp

• Sliced onion: ¼ cup

• Mixed vegetables (carrots, beans, potatoes): 1 cup

• Slit green chillies: 2

• Cooked chickpeas: ½ cup (or substitute with more vegetables, paneer, tofu, or any cooked legumes)

• Hing: ¼ tsp

• Red chilli powder: ½ tsp

• Turmeric powder: ½ tsp

• Garam masala: ¼ tsp (try this homemade healthy garam masala recipe!)

• Water: 1 cup

• Chopped mint leaves: ¼ cup

• Roasted cashew nuts (for garnish): 1 tbsp

• Lemon juice: 1 tsp

  
  

Instructions

• Rinse the Kodo millet well and drain all the water.

• In a 2L pressure cooker, heat ghee and add the clove, cardamom, and cumin seeds.

• Add the sliced onion and mixed vegetables, then stir in the chopped ginger, garlic, and powdered spices.

• Add the drained millet and water. Once boiling, add a handful of torn mint leaves.

• Close the pressure cooker, put the whistle on, and cook for 2 whistles on medium to low flame. Let the pressure settle before serving. Garnish with mint leaves, roasted cashews, and a squeeze of lemon juice!

  
  

2. Varagu Arisi Upma Kozhukattai

Ingredients

• Varagu Arisi / Kodo Millet: 1 cup

• Grated Coconut: 2 tbsp

• Water: 2 + 1/4 cups

• Mustard Seeds: ½ tsp

• Urad Dal (White Lentil): 1 tbsp

• Curry Leaves: 1 sprig

• Green Chillies: 2 (chopped)

• Ginger: 1 tbsp (chopped)

• Asafoetida: ¼ tsp

• Salt: to taste

• Vegetable Oil: 2 tsp

  
  

Instructions

• Clean and roast the Kodo millet in a pan on low flame for 5 minutes.

• Heat oil in a pan and add mustard seeds; once they crackle, add urad dal, curry leaves, green chillies, ginger, and asafoetida. Sauté until golden brown.

• Add water and bring it to a boil. Stir in salt and roasted millet.

• Once the water is absorbed, mix in grated coconut.

• Form dumplings with the mixture, grease an idli plate, and steam for 5 minutes.

  
  

3. Kodo Millet Dosa 

Ingredients

• Kodo Millet: 1 cup

• Split Black Gram (Urad Dal): ¼ cup

• Fenugreek Seeds (Methi): ½ tsp

• Thick Beaten Rice (Poha): 2 tbsp

• Salt: to taste

• Cooking Oil or Ghee: for greasing

  
  

Instructions

• Wash and soak Kodo millet, urad dal, and fenugreek seeds in separate bowls for about 4 hours. Before grinding, soak poha in water for half an hour.

• After draining the water, grind the urad dal with just enough water to create a light and airy batter. Add drained Kodo millet and grind until smooth. Finally, add soaked poha and pulse a few times.

• Mix both batters well, add salt, and let it ferment overnight or for at least 8 hours in a warm place.

• Grease a tava (griddle) with ghee or oil and heat it. Spread the batter in a thin circle using a ladle.

• Cook for another minute on the opposite side after the underside has turned golden brown. Serve hot with sambar or chutney.

  
  

4. Kodo Millet Ven Pongal

Ingredients

• Kodo Millet: ¾ cup

• Split Yellow Moong Dal: ¼ cup

• Water: 2.5 cups

• Salt: to taste

• Cumin Seeds: ½ tsp

• Ghee: 3 to 4 tsp

• Pepper Powder: 1 tsp (coarsely powdered)

• Asafoetida (Hing): ¼ tsp

• Curry Leaves: a handful

• Cashews: 10

  
  

Instructions

• Wash the Kodo millet and moong dal until the water runs clear. Soak for at least 20 minutes.

• Pressure cook with 2.5 cups of water for 3 whistles.

• In a pan, heat ghee and temper with cumin seeds, pepper powder, hing, curry leaves, and cashews.

• Mix thoroughly after adding this tempering to the cooked pongal.

• Add hot water if needed for consistency.

  
  

5. Varagu Kanji (Kodo Millet Porridge)

Ingredients

• Varagu/Kodo Millet: 1 cup

• Water: 3 cups

• Garlic: 10 cloves (peeled)

• Curry Leaves: a handful

• Salt: to taste

• Freshly Crushed Pepper: to taste

• Boiled Milk: 2 to 3 cups (or as needed)

  
  

Instructions

• Wash the millet thoroughly and place it in a pressure cooker.

• Add water, curry leaves, garlic, and salt to the cooker.

• Cook for 3 whistles, then simmer for 10 minutes and let the steam release naturally.

• Open the cooker and mix well.

• Add milk and adjust the quantity as needed. Serve with pepper and pickle.

  
  

Also Read: 10 Surprising Ripe Jackfruit Benefits & 3 Delicious Dishes 

Can We Eat Kodo Millet During Fast?

Yes, you can eat Kodo millet during fasting because it is a culturally important crop in many traditions. In many Indian festivals and religious observances, millets, including Kodo millet, are consumed because they are considered nutritious and wholesome. They are rich in fibre and essential nutrients, making them a good option for maintaining energy levels while fasting.

Millets are also considered "sattvic" foods, meaning they maintain purity and health during spiritual practices. Therefore, it would be fitting to consume Kodo millet during a fast because of its cultural use and its overall health benefits.

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits 

The Final Say 

So, readers, that was all about kodo millet or varagu rice. Varagu rice benefits are many, from protecting your heart health to helping you in your weight loss journey. This ancient grain is no less than a superstar superfood that deserves international recognition all over the world. Kodo millet benefits indeed make it a great addition to any diet plan. 

We hope you enjoyed this blog. If you are interested in more millet-based recipes, you can visit ToneOp and ToneOp Eats. Stay tuned for more informative content! 

FAQs

1. Is varagu rice good for weight loss?

Yes, Varagu rice, or Kodo millet, is excellent for weight loss. It is low in calories and high in fibre, which helps you feel full longer and prevents overeating, making it a great addition to a weight-loss diet.

2. Is varagu rice good for diabetes?

Absolutely! Because Varagu rice has a low glycemic index, sugar enters the system gradually. This property helps manage blood sugar levels effectively, making it a suitable grain for people with diabetes.

3. Is varagu rice hot or cold?

Varagu rice is considered a neutral food in terms of temperature. It can be enjoyed warm or cold, depending on how it is prepared and served in various dishes.

References 

• https://en.wikipedia.org/wiki/Paspalum_scrobiculatum 

• https://apeda.gov.in/milletportal/ 

• https://apeda.gov.in/milletportal/Kodo_Millet.html 

• https://www.youtube.com/watch?v=PkwLd64Cbh8 

• https://www.youtube.com/watch?v=DG45RNLg3CI 

• https://www.youtube.com/watch?v=ETa0XV27rrA 

• https://www.youtube.com/watch?v=h50X3XYHY-Q 

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