This article gives you all the information you need on millet for weight loss. It is well known that consuming whole grains and millet helps you lose weight, as they are loaded with fiber and bioactive compounds and are naturally gluten-free. They have a high nutritional value and contain complex carbohydrates. Keep scrolling to find out how you can lose weight with this superfood, also known as the ‘poor man’s grain’ due to its low cost.
Types of millets:
1. Sorghum or Jowar:
This millet is quite popular in India. Contains policosanols, which lower cholesterol levels. It is rich in fiber, protein, and iron and helps you lose weight.
2. Foxtail millet or Korralu:
It is rich in complex carbohydrates, copper, iron, fiber and regulates the release of sugar in the blood.
3. Millet or Ragi:
It is high in calcium and other minerals, and due to its nutritional value, it can replace wheat and rice in your diet.
4. Pearl millet or Bajra:
Bajra is known to have extremely high iron content. It’s also packed with fiber, protein, calcium, and magnesium and helps you lose weight.
5. Barnyard Nation:
It has an excellent antioxidant profile and is rich in calcium, phosphorus. It helps build bones and keeps cardiovascular problems at bay.
6. Kodo Nation:
It is high in minerals and effectively reduces joint pain. It also regulates the menstrual cycle and helps to lose weight in a healthy way.
7. Little Millet or Samalu:
It is a rich source of B complex vitamins and ensures a healthy metabolism.
8. Proso millet:
It is rich in protein and fiber along with minerals such as magnesium, potassium, phosphorus and helps prevent osteoporosis.
Benefits of millet for weight loss:
1. Helps to lose weight:
Millets enhance weight loss as they are low in calories and naturally gluten free as well. They are a rich source of complex carbohydrates and help health-conscious individuals quickly reach their fitness goals.
2. Appetite suppressant:
They are loaded with fiber and keep you satiated for longer hours, reducing unhealthy snacking between meals.
3. Reduces cardiovascular risks:
Millet is high in potassium, which regulates blood pressure and has a cardioprotective effect. They are rich in essential fats and prevent the deposition of unhealthy fats in the body and reduce cardiovascular risks. The phytonutrients present in millet release enterolactone on digestion, which is cardioprotective.
4. Increases immunity:
Millets are a great source of protein and help to strengthen the body’s immune system effectively.
5. Maintain blood glucose levels:
It has a low glycemic index and is very useful for people with type 2 diabetes. Millets are rich in magnesium, which produces many carbohydrates that digest enzymes. As a result, the release of glucose into the blood is well regulated.
6. Anti-inflammatory and antioxidant:
Millets are rich in antioxidants that are known to fight inflammation, the leading cause of cardiovascular disease.
7. Prevents asthma:
Studies have shown that the consumption of millet regularly reduces the incidence of childhood asthma.
8. Helps in digestion:
The high fiber content in millet keeps digestion problems at bay and reduces constipation, bloating, and heartburn.
9. High nutritional profile:
Millets are nutritious and rich in vitamins, minerals, and micronutrients such as phosphorus, manganese, selenium, folate, potassium, fats, and amino acids.
10. Reduces the risk of gallstones:
Millets are rich in insoluble fiber, which reduces the occurrence of gallstones and related complications.
How to use millets to lose weight?
Listed below are some of the ways that millet can be used for weight loss:
Millet flour can be used as a substitute in the preparation of flatbreads, pancakes, bread, cookies, etc. It can also be used as a thickener and stabilizer for sauces and gravies.
2. Salads with Millet:
Millets can be incorporated into healthy salads with a variety of vegetables to increase nutritional value. Just add a pinch of lime, and you’re good to go.
3. As a substitute for wheat and rice:
You can consume millet instead of wheat and rice as a staple cereal as it helps you lose weight and has myriad health benefits.
4. Millets as a semolina version:
Millets are also available in semolina form and can be used to make a delicious upma.
5. Millet porridge:
This is similar to khichdi and is very nutritious as it includes dal which is rich in protein and also many vegetables.
Side effects of consuming too many millets:
Apart from the benefits of millet for weight loss, when consumed in excess, it can have side effects on the body.
Millets are said to possess goitrogens, which interfere with thyroid activity and thyroid hormone production and result in an enlarged thyroid gland, known as goiter. Therefore, check with your dietitian before including millet in your diet if you have a thyroid imbalance.
Indian diet plan with millet:
You can consume millet for breakfast, lunch or dinner. They can be used as a substitute for wheat and rice, which are a staple in the Indian diet. Below we share an Indian diet plan with some healthy recipes.
These recipes can be consumed 2-3 times a week, alternating them with recipes for wheat or rice.
1. Upma Millets:
Millets can be used to make upma instead of the traditional semolina flour. They are also available in the form of noodles, which can be used to make ragi vermicelli upma, etc.
2. Millet pancake:
Ragi and bajra flours can be used to make healthy pancakes.
3. Pongal millet:
Sweet or salty Pongal can be consumed for breakfast.
1. As a cereal:
Millet can substitute for whole grains and rice as a lunch meal and can be consumed with curry or sambhar.
This recipe can be made with any millet and is nutritious as dal and other vegetables are added as well.
Millet porridge is extremely beneficial for digestion and weight loss and prevents the accumulation of fats in the body, especially when consumed at night.
These are already quite popular, especially bajra and jowar rotis are regularly consumed in India.
The world has recently discovered the nutritional benefits that millet has to offer, and it is being touted as an affordable superfood. The benefits of millet are also diverse, from strengthening immunity to reducing the risk of cardiovascular disease. Millets are incredibly versatile and can easily be incorporated into your diet for a healthy change in your lifestyle.
1. Is brown rice or millet better for weight loss?
Answer: Both brown rice and millet have an amazing nutritional profile and are equally beneficial for weight loss, and you can try including them in your diet alternatively.
2. Can we eat millet every day?
Answer: Studies have shown that eating millet every day can lead to thyroid problems, so limit your consumption to two to three times a week.
3. Does eating millet increase or decrease weight?
Answer: Millets are high in fiber and bioactive compounds that aid in weight loss.