Kodo Millet Flour (Varagu Maavu - Atta)

Kodo millet is a highly nutritious, gluten-free ancient grain that serves as an

excellent low-glycemic alternative to rice and wheat

• ✓Key Nutritional Highlights
• ✓High Dietary Fiber: It contains roughly 10% fiber, which slows glucose release into the bloodstream
• ✓and helps sustain energy.
• ✓Essential Amino Acids: It features an impressive protein structure rich in critical building blocks
• ✓like lysine, methionine, and tryptophan.
• ✓B-Complex Vitamins: Kodo millet provides key micronutrients, including niacin (Vitamin B3) and
• ✓riboflavin (Vitamin B2), which assist in daily cellular energy production.
• ✓Rich in Polyphenols: The grain acts as an exceptional source of natural antioxidants, aiding your
• ✓body in lowering systemic inflammation

Here is a practical breakdown of how to use Kodo millet (Paspalum scrobiculatum),

why it is good for you, and how to cook it throughout the year.

Culinary Uses

• ✓Rice Substitute: Boil whole grains as a direct replacement for white rice.
• ✓Baking Flour: Blend kodo flour with wheat for gluten-reduced breads and cookies.
• ✓Breakfast Porridge: Cook coarsely ground grains with milk or water for a morning meal.
• ✓Fermented Batters: Mix with lentils to make traditional South Indian idli and dosa batters.
• ✓Thickening Agent: Whisk fine kodo flour into soups and stews to build texture.

Health Benefits

• ✓Manages Diabetes: Low glycemic index prevents sudden blood sugar spikes.
• ✓Aids Digestion: High dietary fiber content prevents constipation and supports gut health.
• ✓Weight Management: Provides long-lasting satiety to reduce overall calorie intake.
• ✓Antioxidant Rich: Contains polyphenols that help reduce oxidative stress in the body.
• ✓Heart Healthy: Helps lower bad cholesterol (LDL) and regulates blood pressure levels.
• ✓

Seasonal Dishes

• ✓Summer:
• ✓Kodo Millet Curd Rice: Cooled boiled grains mixed with yogurt, pomegranate, and mustard tempering.
• ✓Ambali: A fermented millet porridge served cold to cool the body.
• ✓Monsoon:
• ✓Kodo Millet Khichdi: A comforting, warm one-pot meal cooked with split yellow moong lentils and ginger.
• ✓Hot Millet Fritters (Pakoras): Kodo flour mixed with onions and spices, deep-fried until crispy.
• ✓Winter:
• ✓Kodo Millet Upma: A hot, savory dish loaded with winter vegetables like peas, carrots, and beans.
• ✓Millet Halwa / Ladoo: A dense, warming sweet made with kodo flour, jaggery, ghee, and nuts

Macro & Micronutrient Profile (Per 100g)

According to nutritional data from sources like PharmEasy and verified laboratory tests,

raw unpolished Kodo millet typically provides the following:

• ✓Energy: 346–354 kcal
• ✓Carbohydrates: 59.2–65.0 g
• ✓Dietary Fiber: 9.0–10.2 g
• ✓Protein: 9.0–10.6 g
• ✓Fat: 3.6–4.2 g
• ✓Iron: 0.5–3.8 mg
• ✓Calcium: 27.0 mg
• ✓Phosphorus: 188.0 mg

Kodo Millet (Varagu) flour is one of the most prized small millets for managing blood sugar and supporting digestive health. With 9.0g of fibre per 100g, Kodo is an excellent choice for diabetics, those managing weight, and anyone seeking superior gut health.

Nutrition (per 100g):

• ✓Protein: 8.3g
• ✓Fibre: 9.0g — supports bowel health, reduces LDL
• ✓Mineral: 2.6g
• ✓Iron: 0.5mg
• ✓Calcium: 27mg

Ideal for: Varagu rice (koozh), rotis, dosas, upma, malt and porridge. Heat Dried (RTE-RTC). 100% Natural. Gluten Free. Vegan.