Top 5 Millet For Weight Loss & How to Include Them in Your Diet
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- Last update: 11 November 2024
Millet for Weight Loss: According to studies, millets are like the superheroes of the grain world – they swoop in with fibre, minerals and proteins for anyone trying to shed a few pounds or get in shape. Health professionals recommend individuals millet for weight loss or to maintain their body weight. Millet offers numerous health benefits, making it a staple food for those interested in improving their health and managing their weight by using it as an ingredient in their daily diet.
As the saying goes, “When in doubt, just add millets!” As more people shift to legs as staple commodities for a healthy lifestyle, the essence of including millets in diets in regards to weight loss reduction and total health will be discussed in the sections below. Furthermore, this article will discuss the variety of millets that can be added to your diet and how they are incorporated into a typical day. For those who seek a natural and healthy weight-loss method, the following article elaborates on how peanuts would help one achieve the desired health objectives.
So if you’re sick of the fight with those pounds again, it is time to summon the power of millet for weight loss and let them help you in the battle of the bulge!
What are Millets?
Imagine Millet as the unsung hero of the small-seeded grass world – a global celebrity cultivated for countless decades! From India to China, Africa to South America, millets have been strutting their stuff on the culinary stage. For centuries they have been the OG of Indian cuisine, as it were we call them “Siridhanya”, stealing the limelight in thousands of recipes.
Among millets, this group is composed of a range of cereals including sorghum; and pearl millet among others. These grains are great for boiling, steaming and baking hence they can be cooked in various ways.
The gluten-free nature, high fibre content and low glycemic index of millets make them an excellent dietary alternative for individuals with conditions like gluten intolerance or diabetes due to the availability of essential nutrients. Millets are required as nutritionally valuable additions to any diet and are rich in essential vitamins, and minerals such as iron magnesium, and phosphorus which an important components of diets containing vital active elements.
Nutritional Value of Millet
According to the USDA if we take a hundred grams of uncooked millet it provides the following nutritional value;
| Nutrient | Nutritional Value per 100g |
|---|---|
| Energy | 378kCal |
| Protein | 11g |
| Fat | 4.22g |
| Carbohydrates | 72.8g |
| Dietary Fibre | 8.5g |
| Calcium | 8mg |
| Iron | 3.01mg |
| Magnesium | 114mg |
| Phosphorus | 285mg |
| Potassium | 195mg |
| Selenium | 2.7µg |
| Folate | 85µg |
Best Millets for Weight Loss
Millets are excellent for weight loss diets because they contain fibre and antioxidants. Here are the top five millets known for their effectiveness, and in helping with weight loss;
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1. Ragi/Finger Millet
Adding ragi to your diet is like inviting the cool squad to your health party! Packed with calcium, iron, protein, and fibre, ragi doesn’t just help you lose weight by making you feel full for longer (bye-bye, overeating!), but it’s also the backstage VIP pass to overall well-being. Plus, it’s gluten-free – perfect for all the sensitive tummies out there to enjoy the nutritional fiesta without any unwanted drama!
2. Bajra/Pearl Millet
Bajra, the stealthy ninja of the weight-loss world! Low in calories but armed with fibre power, it’s like the superhero cape for your diet. With bajra on your plate, you’ll be feeling full, dodging overeating like a pro, and managing weight like a boss. It’s the diet sidekick you never knew you needed – satisfying hunger without the calorie chaos!
3. Jowar/Sorghum
Get ready to welcome Jowar, the multitasking maestro, to your diet party! This grain is not just a team player; it’s the MVP of health benefits. From boosting your metabolism to providing support for bone and heart health, jowar offers a multitude of benefits. It is abundant in vitamin B acting as a superhero among nutrients ensuring that your lifestyle remains well-balanced like a circus performer, on a tightrope.
4. Foxtail Millet/Kangni
Foxtail millet, the unsung hero of the diet world! Bursting with complex carbs, it’s like the cool kid in the weight-loss playground. And guess what? It’s gluten-free, making it the superhero of compatibility – fitting into diets like a glove and giving a high-five to all the gluten-sensitive folks out there.
5. Rajgeera/Amaranth
Time to welcome Rajgeera, the superhero of your meals! It’s not just here to spice things up; it’s bringing a whole health brigade with it. Want biceps that rival superheroes? Check! Dreaming of a gut as happy as a kid in a candy store? Double check! Weight loss goals? Rajgeera’s got your back, too! Throw it into your meals – porridge, khichdi, salads, you name it. Rajgeera: Making meals legendary and your health epic, one dish at a time!
How to Use Millet for Weight Loss?
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You can incorporate millet for weight loss in the following ways;
- Flour Alternatives: A versatile alternative to wheat or rice flour is millet flour. You can prepare chapatis, bhakri, pancakes, chilla, biscuits or bread. Secondly, millet flour can thicken and emulsify gravies and sauces.
- Semolina/Rawa Substitute: Various dishes like upmas, handwa, Appam, Dosas, Idlis, and Pongal can be made with millets instead of rawa. Today, millet vermicelli is also available in different varieties.
- Rice/Pulav Variation: Pulav can be made with most whole millets just like rice. The recipe is healthier and tastier with the help of colourful vegetables.
- Khichdi or Pongal: When preparing khichdi or Pongal, instead of offering rice you can use millet. From bajra khichdi to jowar khichadi, from foxtail millet variations down to Kodo Millet bisi bele bath or even sweet and salty pongal each of these is a boon in terms of nutritional value without losing out on taste.
- Millets in Salads: Add millet and vegetables to your salads so you can get more nutrients. And if you lime a bit, it turns into a tasty snack.
- Millet Porridge: Porridge can be made with Ragi, Jowar, or Bajra. As a breakfast or snack option, these variations are wholesome and satisfying.
- Millet Kheer: For a delicious and healthier dessert alternative, try millet kheer or halwa.
- Amaranth/Rajgeera Specials: When making Amaranth Paratha or Amaranth Chilla, use Rajgeera instead of rice or wheat.
Why Millet Over Other Grains?
Rice and Millet
The decision between brown rice and millet as weight loss foods is often a contested issue. Millets are enriched with a higher percentage of proteins and fats as compared to brown rice which contains more carbohydrates. Studies have shown that millets are a better alternative due to their contribution of iron RDA per 100 grams. On the other hand, it is imperative to stress that removing rice from their diets entirely is a bid. It is more effective for weight loss to incorporate millets more frequently while maintaining a proper balance and portion control with both grains.
Quinoa and Millets
Health-wise, quinoa and millet each possess distinct advantages. As a so-called super grain, quinoa is characterised by numerous nutrients especially high in protein. But its high price level could be a problem for low spenders. In contrast, millets are both gluten-free and budget-friendly with a low glycemic index that makes them an ideal weight loss option because it gives sustained energy without causing excessive hunger pangs.
Oats and Millets
As for losing weight, it is essential to also focus on the comparison of oats and millet. Oats include cholesterol-reducing beta-glucans which are good for heart benefits. Alternatively, millets are characterised by a unique nutritional makeup consisting of high protein and beneficial fats with a low glycemic index. They are also gluten-free and affordable, which makes them special for weight loss. By ensuring that the ratio of oats and millets is balanced in your diet, you will maintain a holistic approach to gaining all necessary nutrients required to support weight-loss activities effectively.
Conclusion
All right, millet – the unassuming but nutritious grain has quietly been making a return. Look, it has some positives in it though take note of the phytic acid it may be a nutrient blocker. Luckily, a couple of soaking or sprouting hours will get Millet back on the track!
The addition of millet into your meals will make sure that you have a trustworthy partner on your healthy journey to weight loss or managing weight. In addition to its nutritious nature, millet is also found to possess a range of health benefits that can be tied back to it. It is rich in fibre and can also promote the maintenance of a healthy digestive tract, as well as help you lose some undue weight. The low glycemic index in millet makes it possible for the temperature to regulate blood sugar levels, by allowing glucose to go into circulation at a steady rate. In addition, millets provide a significant amount of protein necessary for vegetarians and vegans. Individuals with gluten sensitivities or celiac disease can also enjoy millets because of their inherent properties that make them gluten-free. Why don’t you try a bowl of millet yourself and start such an enjoyable journey with this nutritious grain that will give more flavour to your daily meals?
FAQ On Millet for Weight Loss
Is it possible to lose weight by Millet consumption?
Due to the low glycemic index and high fibre content which leads to reduced hunger levels, it can help you to lose weight. However, effective and sustainable weight loss also requires a proper diet, as well as physical activity is important.
Can I eat millet every day?
While millets are a great source of fibre, it is recommended that you do not consume them too often as they can cause issues with the thyroid gland and should be consumed only 4-5 times per week.
Is millet more effective than rice in weight loss?
A healthier substitute for rice, millet helps those who want to watch their weight. With a lower glycemic index, more protein and fibre as well as phenomenal amounts of essential vitamins and minerals millet can bring benefit to the diet for weight loss.