This article gives you all the information you need about millets for weight loss. It is very well known that consuming whole grains and millets helps in weight loss, as they are loaded with fiber and bio-active compounds and are gluten-free naturally. They have 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 mans’ grain” due to its low cost.
Types of Millets :
1. Sorghum or Jowar:
This millet is quite popular in India. It contains policosanols, which reduces cholesterol levels. It is rich in fiber, protein and iron and aids in weight loss.
2. Foxtail Millet or Korralu:
It is rich in complex carbs, copper, iron, fiber and regulates the release of sugar into the blood.
3. Finger Millet or Ragi:
It is high in calcium and other minerals and, due to its nutritional value, can replace wheat and rice in your diet.
4. Pearl Millet or Bajra:
Bajra is known to have extremely high iron content. It is also packed with fiber, protein, calcium, and magnesium and aids in weight loss.
5. Barnyard Millet:
It has an excellent antioxidant profile and is rich in calcium, phosphorus. It helps to build bones and keeps cardiovascular problems at bay.
6. Kodo Millet:
It has high mineral content and reduces joint pains effectively. It also regularizes menstrual cycle and assists healthy weight loss.
7. Little Millet or Samalu:
It is a rich source of B complex vitamins and ensures healthy metabolism.
8. Proso Millet:
It is rich in protein and fiber along with minerals such as magnesium, potassium, phosphorus, and helps in preventing osteoporosis.
Benefits of Millet’s for Weight Loss:
1. Aids Weight Loss:
Millet’s boost weight loss, as they are low in calories and naturally gluten-free too. They are a rich source of complex carbs and help health-conscious people achieve their fitness goals quickly.
2. Appetite Suppressor:
They are loaded with fiber and keep you satiated for longer hours, thereby reducing unhealthy snacking between meals.
3. Lowers Cardio Vascular Risks:
Millet’s are high in potassium, which regulates blood pressure and has a cardioprotective effect. They are rich in essential fats and prevent deposition of unhealthy fat in the body, and reduce cardiovascular risks. The phytonutrients present in millets release enterolactone on digestion, which is cardioprotective.
See Also: Health Benefits Of Millets
4. Boosts Immunity:
Millets are a great source of protein and help strengthen the body’s immune system effectively.
5. Maintain Blood Glucose Levels:
It has a low glycemic index and is very helpful for people who have type 2 diabetes. Millets are rich in magnesium, which makes many carbohydrates digesting enzymes. As a result, the release of glucose into the blood is well regulated.
6. Anti-inflammatory and Antioxidant:
Millets are rich in antioxidants which are known to fight inflammation, the leading cause of cardiovascular diseases.
7. Prevents Asthma:
Studies have proved that consumption of millets regularly reduces the incidence of childhood asthma.
8. Helps in Digestion:
The high fiber content in millets keeps digestion issues at bay and reduces constipation, bloating, and acidity.
See More: Best Foods to Improve Digestion
9. High Nutritional Profile:
Millets are nutritious and are rich in vitamins, minerals, and micronutrients like phosphorus, manganese, selenium, folate, potassium, fatty, and amino acids.
10. Reduces the Risk of Gallstones:
Millets are rich in insoluble fiber, thereby reducing the occurrence of gallstones and related complications.
How to Use Millets for Weight Loss?
Enlisted below are a few of the ways in which millets can be used for weight loss:
Millet flour can be used as a replacement in making chapattis, pancakes, bread, biscuits, etc. It can also be used as a thickening agent and stabilizer for gravies and sauces.
2. Salads with Millets:
Millets can be incorporated into healthy salads with an array of vegetables to increase nutritional value. Just add a dash of lime, and you are in for a treat.
3. As a Substitute for Wheat and Rice:
You can consume millets instead of wheat and rice as the staple cereal, as it aids in weight loss and has innumerous health benefits.
4. Millets as Semolina Version :
Millets are also available in semolina form and can be utilized in making delicious upma.
5. Millet Porridge:
This is similar to khichdi and is highly nutritious as it includes dal, which is rich in protein and many veggies too.
Side Effects of Consuming Too Many Millet’s:
Apart from the benefits of millets for weight loss, when consumed in excess, it can show side effects on the body.
Millets are said to possess goitrogens, which interfere with thyroid activity and production of thyroid hormones and results in enlargement of the thyroid gland, known as goitre. Therefore, check with your dietician before including millets in your diet if you have a thyroid imbalance.
See More: Worst Foods for Thyroid
Indian Diet Plan with Millets:
You can consume millets 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 a few healthy recipes.
These recipes can be consumed 2-3 times a week, alternating them with wheat or rice recipes.
1. Millets Upma:
Millets can be used to make upma instead of the traditional semolina flour. They are also available in vermicelli form, which can be used to make ragi vermicelli upma etc.
2. Millet Pancake:
Ragi and bajra flour can be used to make healthy pancakes.
3. Millet Pongal:
Sweet or salty Pongal can be consumed for breakfast.
1. As a Cereal:
Millet’s can substitute whole grains and rice as a meal for lunch and can be consumed with curry or sambhar.
This recipe can be made with any millet and is nutritious as dal and other veggies are also added.
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 consumed regularly in India.
The world has recently discovered the nutritional benefits millets have to offer, and they are being proclaimed as affordable super foods. The benefits of millets are also diverse, from strengthening immunity to lowering cardiovascular disease risk. Millets are incredibly versatile and can be easily incorporated into one’s diet to bring about a healthy change in your lifestyle.
Disclaimer: The content written here is purely for informational purposes only. Please do not consider it as medical advice and consult your physician for professional advice before using millets for weight loss in your diet.
Frequently Asked Questions:
1. Is Brown Rice Better or Millets for Weight Loss?
Answer: Both brown rice and millets have an amazing nutritional profile and are equally beneficial for weight loss, and you can try including them in your diet alternately.
2. Can We Eat Millets Every Day?
Answer: Studies have proven that eating millets every day can lead to thyroid issues, hence limit their consumption to twice or thrice a week.
3. Does Eating Millets Increase or Decrease Weight?
Answer: Millets have a high fiber content and bio-active compounds that help in weight loss.