The staple crop of millets hold in themselves a bundle of health benefits along with the potential to help you with your weight loss. As per the study of Austin Publishing Group, consumption of millets for four weeks may result in a weight loss of around 1.2 Kg. Millets like finger, foxtail, proso, kodo, pearl and little millet tend to possess phenolic compounds and antioxidants which can boost one’s immunity system along with reducing the inflammation. All of these combined will benefit the person with weight loss.
What is Millet?
Millets are a group of small-seeded grains or grasses that have been cultivated as staple crops for thousands of years, primarily in regions with arid and semiarid climates. They are valued for their hardiness, adaptability, and nutritional benefits. Common types of millet include pearl millet, finger millet, foxtail millet, proso millet, barnyard millet, little millet, and Kodo millet.
Millets are highly nutritious and often rich in protein, fiber, vitamins, and minerals. They are also gluten-free, making them suitable for those with gluten sensitivities. These grains are versatile and can be used to make a variety of foods, including flatbreads, porridge, rice-like dishes, and baked goods. Millets have played a crucial role in the diets of people in regions where they are traditionally grown, offering sustenance and nutritional security. Millet nutrition is known to dispatch numerous essential minerals and bvitals to the body shielding it from numerous ailments.
Beyond their nutritional benefits, millets are recognized for their environmental advantages. They are drought-resistant and require less water and fewer inputs compared to major cereal crops like rice and wheat, making them a sustainable choice in water-scarce areas. As the world grapples with climate change and food security challenges, millets are gaining attention for their potential to contribute to resilient and diverse food systems while addressing environmental concerns.
Nutritional Value of Millets
| Millets [100 gms] | Calories [kJ] | Fats [g] | Carbs [g] | Protein [g] |
| Ragi/Finger Milet | 328 | 1.3 | 72 | 7.3 |
| Bajra/Pearl Millet | 363 | 4.8 | 67 | 11.8 |
| Jowar/Sorghum | 329 | 3.1 | 70.7 | 10.4 |
| Rajgira/Amarnath | 429 | 1.58 | 19 | 3.8 |
| Kangni or Foxtail Millet | 351 | 4.3 | 60.2 | 12.3 |
| Little Millet | 341 | 4.7 | 67.0 | 7.7 |
| Kodo Millet | 353 | 1.4 | 65.9 | 8.3 |
| Barnyard Millet | 300 | 4.8 | 65.5 | 6.2 |
Types of millets for Weight Loss
The best millets used for weight loss are those that are high in fiber, and protein, and have a low glycemic index. Finger millet (ragi) stands out as an excellent choice due to its exceptional fiber content, which aids in satiety and digestion. Foxtail millet is another preferred option because of its balanced nutrient profile, rich in fiber and protein. Pearl millet is relatively low in calories and provides a moderate amount of protein, making it suitable for weight management. Ultimately, the key to effective weight loss with millets is to incorporate a variety of types into your diet while practicing portion control and maintaining a balanced meal plan.
- Ragi Millets for weight loss
- Jowar Millets for Weight Loss
- Pearl Millets for Weight Loss
- Rajgira Millets for Weight Loss
- Kangni Millets for Weight Loss
- Little Millets for Weight Loss
- Kodo Millets for Weight Loss
- Barnyard Millets for Weight Loss
1. Ragi Millets for weight loss
Ragi, scientifically known as Eleusine coracana, is a highly nutritious cereal grain that goes by various names, including finger millet, African millet, and nachani and is one of the best millets used for weight loss. It is widely cultivated in Africa and Asia, with India being one of the largest producers. Ragi has gained popularity worldwide due to its exceptional nutritional value and versatility in various culinary applications and is hence considered one of the millets benefits for weight loss. Exploring the link between ragi and weight loss, researchers have found that its inclusion in meals can support healthy metabolism and fat loss. Here are some key characteristics and benefits of ragi:
- Nutrient-Rich: Ragi is one of the best millet for weight loss which is packed with essential nutrients, making it a nutritionally dense food. It is an excellent source of dietary fiber, protein, calcium, iron, magnesium, and B vitamins like niacin (B3) and thiamine (B1).
- Gluten-Free: Ragi is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. It can be a vital part of a gluten-free diet. Ragi and weight loss are a complimentary concept utilized in numerous manner.
- Rich in Antioxidants: Ragi and weight loss can go hand-in-hand as the former contains antioxidants like quercetin and anthocyanins, which help protect cells from oxidative damage and reduce the risk of chronic diseases.
- High Fiber Content: The high fiber content in ragi, aids digestion, promotes regular bowel movements, and contributes to a feeling of fullness, which can help with weight management and therefore is considered one of the best millets used for weight loss.
- Low Glycemic Index: Ragi has a low glycemic index (GI), which means it has a slow and steady impact on blood sugar levels. This makes it suitable for individuals seeking to manage blood sugar and prevent spikes and crashes.
- Calcium Source: Ragi is particularly rich in calcium, making it an excellent choice for promoting bone health and preventing calcium deficiency.
- Iron Content: It is also a good source of iron, which is crucial for the formation of red blood cells and the prevention of iron-deficiency anemia.
- Versatile Culinary Uses: Ragi can be used to make a wide range of dishes, including porridge, roti (flatbread), dosa (pancake), idli, and baked goods like cookies and bread. It offers versatility in both sweet and savory preparations and hence people prefer it as one of the millets benefits for weight loss.
2. Jowar Millets for Weight Loss
Jowar, also known as sorghum, is a cereal grain cultivated in various parts of the world, particularly in Africa, Asia, and some parts of the Americas. It is valued for its versatility, nutritional content, and adaptability to different climatic conditions. Here are some key characteristics and benefits of jowar/sorghum:
- Nutritional Profile: Jowar is a nutrient-rich grain, containing carbohydrates, dietary fiber, protein, and a range of vitamins and minerals, including niacin (B3), riboflavin (B2), thiamine (B1), magnesium, phosphorus, and iron.
- Dietary Fiber: Jowar is a good source of dietary fiber, which promotes digestive health, supports regular bowel movements, and helps control appetite by inducing a feeling of fullness.
- Low Glycemic Index: Jowar has a relatively low glycemic index (GI), meaning it has a gradual impact on blood sugar levels, making it suitable for those looking to manage blood sugar and hence considered one of the best millet for weight loss.
- High Antioxidant Content: Jowar contains antioxidants like phenolic compounds, which help protect cells from oxidative damage and may have health benefits.
3. Pearl Millets for weight loss
Bajra for weight loss journey is a versatile and nutritious cereal grain commonly cultivated in India and some other parts of Africa and Asia. It holds significant importance in the diets of people living in arid and semiarid regions due to its resilience to harsh environmental conditions. Here are some key characteristics and benefits of bajra/pearl millet and the reason why it is considered one of the best millet for weight loss:
- Nutritional Profile: Bajra and weight loss journey is a nutritious gem of a combination because Bajra Nutrition offers a good balance of carbohydrates, fiber, and protein. It contains essential vitamins and minerals such as niacin (B3), folate, magnesium, phosphorus, and iron.
- Gluten-Free: Like other millets, bajra is naturally gluten-free, making it a suitable choice for individuals with gluten sensitivities or celiac disease.
- Low Glycemic Index: Bajra and weight loss have close connectivity as bajra has a relatively low glycemic index (GI), which means it has a slower impact on blood sugar levels. Consuming low-GI foods can help regulate blood sugar and prevent sudden spikes.
- High Energy Content: Bajra is an excellent source of energy due to its carbohydrate content, making it a staple food in regions with high energy expenditure and hence considered one of the best millet for weight loss.
- Versatile Culinary Uses: Bajra can be used to make a variety of dishes, including flatbreads (roti), porridge, and fermented products like bhakri. It can also be ground into flour for baking and therefore bajra for weight loss journey is excellent.
- Traditional and Cultural Significance: Bajra has a long history of cultivation and consumption in India, where it is an integral part of traditional diets, especially in states like Rajasthan and Gujarat hence the journey of bajra and weight loss is an excellent one.
4. Rajgira Millets for Weight Loss
Rajgira, also known as amaranth, is a highly nutritious and gluten-free pseudo-cereal that has been cultivated for thousands of years, primarily in regions of the Americas, Asia, and Africa. Amaranth is celebrated for its exceptional nutritional profile and versatility in cooking and is therefore considered as one of the millets benefits for weight loss. Here are some key characteristics and benefits of rajgira/amaranth:
- Nutritional Powerhouse: Rajgira is packed with essential nutrients, including protein, dietary fiber, vitamins (such as folate and riboflavin), and minerals (including calcium, iron, magnesium, and phosphorus). It is especially rich in lysine, an amino acid often lacking in other grains.
- Complete Protein: Amaranth is unique among grains and pseudo-cereals because it contains a balanced set of amino acids, making it a complete protein source. This is particularly beneficial for vegetarians and vegans and is therefore considered one of the best millet for weight loss.
- Gluten-Free: Rajgira is naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivities.
- Antioxidant-Rich: Amaranth is rich in antioxidants, including vitamin C, vitamin E, and various phytonutrients, which help combat oxidative stress and reduce the risk of chronic diseases.
- Versatile Culinary Uses: Rajgira can be used in various culinary applications, including as flour for making flatbreads, porridge, pancakes, and muffins, and even as a thickening agent for soups and stews and therefore believed to be one of the best millet for weight loss.
5. Kangni Millets for Weight Loss
Kangni, also known as foxtail millet, is a small-seeded cereal grain that belongs to the millet family. It is commonly cultivated in various parts of Asia, including India, China, and Southeast Asia, as well as in parts of Africa. Kangni/foxtail millet has gained recognition for its nutritional benefits and versatility in cooking. Here are some key characteristics and benefits of Kangni/foxtail millet:
- Nutritional Profile: Kangni is a nutritious grain, offering a balance of carbohydrates, protein, dietary fiber, and essential vitamins and minerals. It is a good source of energy.
- Gluten-Free: Like other millets, Kangni is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
- Low Glycemic Index: Foxtail millet has a relatively low glycemic index (GI), meaning it has a gradual impact on blood sugar levels. This makes it suitable for those looking to manage blood sugar and prevent spikes.
- Dietary Fiber: Kangni is rich in dietary fiber, which supports healthy digestion, and regular bowel movements, and helps control appetite by promoting a feeling of fullness and hence one of the best millets used for weight loss.
- Adaptability to Harsh Conditions: Foxtail millet is known for its ability to grow in arid and semiarid regions with limited water resources, making it an important crop for food security in such areas.
6. Little Millets for Weight Loss
Known with different names in different parts of India, Little millets have various synonyms such as kutki, sava, garjro, same , Samai and samalu. They are one of the smallest millets rich with properties of nutrients, high fibre content and gluten-free. Here are some key characteristics and benefits of Little millet:
- Nutritional Power: Little millets are a wonderful source of carbohydrates, proteins, fibre, iron and calcium, enriching one with the essential nutrients.
- Gluten-free: Little millet are gluten-free which make them an excellent food choice for someone on a gluten-free diet. People diagnosed with celiac disease or gluten sensitive enteropathy can opt for little millet in their diet which would also dispatch its excellent nutritional benefits.
- Antioxidant Content: The content of polyphenol and antioxidants are rich in little millets, which keeps the inflammation at bay along with keeping the immune system strong.
- High water-soluble fibre Content: Little millets are a great source of detoxification. The presence of high water-soluble fibre also helps substantially with keeping the craving at bay and provides prolonged gastric emptying which eventually helps with weight loss.
7. Kodo Millets for Weight Loss
Also addressed as rice grass, ditch millet, cow grass, araka and kodra, Kodo millets are exponentially known for its high resistance towards drought and high-yield in a shorter duration. The kodo millets come wrapped with properties of carbohydrates, proteins and dietary fibre making it nutritionally and economically sound. Here are some key characteristics and benefits of kodo millet:
- Nutritional value: The presence of vitamins like niacin and riboflavin and minerals like calcium, iron and phosphorus make Kodo Millets a powerpack of healthy energy.
- Healing Properties: Traditionally Kodo millets are being utilised for healing wounds as a home remedy. Applying a scoop of kodo millet flour mixed with water on the wound can help dodge the pain and elevate the healing process.
- Helps with metabolism: Kodo millets can serve as an amazing substitute for rice and wheat which improves metabolic activity. This helps in keeping the unnecessary weight away.
- Diabetes Control: Kodo millets substantially helps with keeping the blood sugar from hiking up and also elevates the production of insulin in the body. Thus, it can serve as a great meal to people dealing with diabetes. There are also other Millets for diabetes that you can surf through.
8. Barnyard Millets for Weight Loss
Scientifically known as Echinochloa frumantacea, Barnyard millets have marvellous nutritional values enriched with health vitals and nutrients. The content of protein, calcium, minerals and Vitamin B is high in barnyard millets which helps in fighting off diabetes, cardiovascular diseases, strengthens the immunity and keeps the health at par. Here are some key characteristics and benefits of Barnyard millet:
- Nutritional Value: The properties in Barnyard Millets are enriched with high digestible protein which permeates one with the feeling of lightness and energy.
- Boosts immunity: Barnyard millet contains a good proportion of zinc and iron that provide a great boost to one’s immunity system and shields the body from infection.
- Improves gut health: Barnyard millets promote the growth of the bacteria called rhamnosus GG, Actinobacteria, and Bifido which vastly helps in improving one’s gut health. The presence of digestible protein in these particular millets helps in keeping the body energised and light for a good span of time.
How Millets Help in Weight Loss
Being rich with fibrous content, protein and essential vitals, millest serve as a great source of extracting nutritional benefits. It helps one fight off many diseases such as diabetes, cardiovascular problems, boostens one’s immunity and keeps the gut health sound. Most notably, millet is good for weight loss too.
How to use millet for Weight Loss?
Millet is good for weight loss and one can incorporate it into their diet in various ways. Here are some tips on how to use millets for weight loss:
Step 1. Replace High-Calorie Grains: Substitute millets for higher-calorie grains like rice and wheat in your meals. For example, you can use millet flour to make rotis or use millet grains in place of rice.
Step 2. Portion Control: While millets are nutritious, it’s essential to practice portion control. Be mindful of your serving sizes to avoid overeating and ensure you stay within your calorie goals.
Step 3. Experiment with Different Types: There are various types of millets, each with its unique flavor and texture. Experiment with different millet varieties to keep your meals interesting and prevent boredom with your diet.
Step 4. Include Millets in Breakfast: Millets like oats, ragi, and foxtail millet can be used to make a nutritious and filling breakfast. Try millet-based porridge, upma, or smoothie bowls for a healthy start to your day.
Step 5. Snacking: You can use millet flour to make snacks like millet-based crackers, chips, or even healthy energy bars. These can be a better alternative to high-calorie processed snacks. Check out True Elements Millet Mix from Livofy.
The Benefits of Millets for Weight Loss
Millets for weight loss can prove to be beneficial due to their low-calorie content, high fiber that promotes fullness, and slow-digesting complex carbohydrates that stabilize blood sugar levels. Their nutrient density ensures essential nutrients, supporting overall health during weight loss efforts. Being gluten-free, they suit gluten-sensitive individuals and can be a part of a balanced, calorie-controlled diet and hence considered as the many reasons why millets benefits for weight loss:
- High in Fiber
- High in Protein
- Low Glycemic Index
- Rich in Essential Nutrients
- Low in Fat
Read to get know more on Weight loss products from Livofy.
1. High in Fiber
Millets’ high fiber content offers several benefits for individuals on a weight loss journey:
- Increased Satiety: High-fiber foods like millets help you feel full and satisfied for longer periods. This reduces the likelihood of overeating and snacking between meals, helping to control calorie intake.
- Reduced Caloric Intake: The feeling of fullness induced by fiber can lead to a reduction in overall calorie consumption, making it easier to create a calorie deficit necessary for weight loss and this is how millets benefits for weight loss.
- Stabilized Blood Sugar Levels: Fiber in millets slows down the digestion and absorption of carbohydrates, preventing rapid spikes and crashes in blood sugar levels. This can reduce cravings for sugary and high-calorie snacks.
- Enhanced Digestion: Fiber promotes healthy digestion by preventing constipation and ensuring regular bowel movements. Efficient digestion and elimination can aid in the removal of waste and toxins from the body, supporting weight loss efforts.
- Lowered Risk of Overeating: High-fiber foods typically require more chewing and take longer to eat. This can increase meal satisfaction and decrease the chances of overconsumption by giving the body more time to register fullness.
- Nutrient Density: Millets are not only high in fiber but also rich in essential nutrients like vitamins, minerals, and antioxidants. This ensures that you receive the necessary nutrients while managing calorie intake.
2. High in Protein
Millets for weight loss journey can prove to be beneficial as it has high protein content. Here are several ways:
- Appetite Control: Protein is known to increase feelings of fullness and satiety. When you consume foods rich in protein, you’re less likely to feel hungry between meals, which can help you control your calorie intake.
- Muscle Maintenance: During weight loss, it’s common to lose both fat and muscle mass. Consuming an adequate amount of protein can help preserve lean muscle tissue, ensuring that most of the weight lost comes from fat rather than muscle therefore this is how millets benefits for weight loss.
- Calorie Burn: The thermic effect of food (TEF) is the energy expended during digestion and absorption of nutrients. Protein has a higher TEF compared to carbohydrates and fats, which means your body burns more calories to process protein-rich foods.
- Metabolism Boost: Protein can help boost your metabolism, as it requires more energy for digestion and helps maintain muscle mass. A higher metabolism can aid in weight loss by burning more calories throughout the day.
- Blood Sugar Regulation: Protein-rich foods can help stabilize blood sugar levels, preventing rapid spikes and crashes that may lead to cravings for high-calorie and sugary snacks.
- Enhanced Fat Loss: Protein can support fat loss by promoting a feeling of fullness and by preventing muscle loss. This can contribute to a more significant reduction in body fat during weight loss. Read to know more about the weight loss blogs from Livofy.
3. Low Glycemic Index
Millets have a low glycemic index (GI), which means they have a slower and more gradual impact on blood sugar levels when compared to high-GI foods. Here’s how the low GI can help millets for weight loss journeys:
- Blood Sugar Regulation: Foods with a low GI are digested and absorbed more slowly, leading to a gradual and steady increase in blood glucose levels. This helps prevent rapid spikes in blood sugar, which can lead to cravings, hunger, and energy crashes.
- Sustained Energy: Millets provide a steady release of glucose into the bloodstream, providing sustained energy over a longer period. This can help maintain stable energy levels throughout the day, reducing the likelihood of snacking on unhealthy, high-calorie foods.
- Reduced Hunger and Overeating: The slow digestion associated with low-GI foods promotes a feeling of fullness and satiety. This can help control appetite and reduce the tendency to overeat or snack between meals, which is beneficial for weight management.
- Improved Insulin Sensitivity: Consuming foods with a low GI may improve insulin sensitivity over time, reducing the risk of developing insulin resistance and type 2 diabetes. Read more about how millets help with diabetes-related issues.
- Suitable for Diabetics: Low-GI foods like millet are particularly suitable for individuals with diabetes, as they help regulate blood sugar levels and provide a steady source of energy without causing rapid glucose fluctuations. Get a detailed idea about weight loss foods from Livofy.
4. Rich in Essential Nutrients
Millets are considered rich in essential nutrients, and they offer a variety of vitamins, minerals, and other beneficial compounds that are important for overall health. Here’s how millets are rich in essential nutrients:
- Carbohydrates: Millets are primarily composed of carbohydrates, making them a good source of energy. The type of carbohydrates in millets is often complex, which means they are digested slowly and provide a steady source of energy, helping to prevent energy crashes and sugar spikes.
- Protein: Millets contain a moderate amount of protein, with some types like finger millet (ragi) being relatively higher in protein content. Protein is essential for muscle maintenance, repair, and overall body functions.
- Dietary Fiber: Millets are rich in dietary fiber, which supports healthy digestion, and regular bowel movements, and can aid in weight management by promoting a feeling of fullness. Fiber also helps control blood sugar levels and lower cholesterol.
- Vitamins: Millets provide various vitamins, including B vitamins such as niacin (B3), thiamine (B1), riboflavin (B2), and vitamin B6. These vitamins play crucial roles in energy metabolism, nerve function, and maintaining healthy skin, among other functions.
- Minerals: Millets are a good source of essential minerals like magnesium, phosphorus, and iron. Magnesium is important for muscle and nerve function, phosphorus is vital for bone health, and iron is essential for oxygen transport in the blood.
- Antioxidants: Some millets, like finger millet (ragi), are rich in antioxidants such as polyphenols. Antioxidants help protect cells from oxidative damage, which is associated with various chronic diseases and aging.
- Phytonutrients: Millets contain phytonutrients, which are bioactive compounds that may have health benefits. For example, certain types of millet contain lignans, which have antioxidant properties and potential health benefits.
- Gluten-Free: Millets are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. This is an important dietary option for those who need to avoid gluten-containing grains like wheat, barley, and rye making it one of the millets benefits for weight loss.
5. Low in Fat
Millets are generally considered low in fat, which can have several implications for health and dietary choices:
- Weight Management: Low-fat foods, like millet, can be beneficial for weight management because they provide fewer calories from fat. This can make it easier to control overall calorie intake, which is essential for maintaining or achieving a healthy weight and this is how millets benefits for weight loss.
- Heart Health: A diet low in saturated and trans fats is recommended for heart health. Millets, being naturally low in fat, can contribute to a heart-healthy diet when combined with other low-fat foods, lean proteins, and heart-healthy fats like those found in nuts and seeds.
- Digestibility: The low-fat content of millets means they are easily digestible. They are less likely to cause digestive discomfort or issues related to high-fat foods.
How to eat Millets for weight Loss
There are multiple ways in which millets can be consumed throughout the day. Listed below are some of the delicious and appetising manner to utilize millets:
- Flour: Millets can be a great replacement for your usual wheat or rice flours. You can easily utilize them for making chapatis, pancakes, chilla, biscuits, and breads.
- Rice: Kodo millet can be cooked as rice, however not all of the millets can. Thus to satiate your rice needs you can always cook your millets to pulav throwing mix veggies into the meal.
- Khichdi: Although, rice and dal would forever be the ideal combination for khichdi. However, replacing rice with millets can add a bundle of nutritional values to your meal.
- Salads with millets: Salads are the healthiest and easiest snacking option. Add millets to your salad along with some veggies to enhance the nutritional prowess of your food.
Below are some easy to make and delicious to devour millet recipes for you to enjoy.
- Koda Khichdi
Ingredients
- 3 cups kodo millet
- 1 cup moong daal
- 1 cup vegetables (carrots, beans, Green Peas & potatoes)
- 2 tbsp Chopped Coriander
- 2 tbsp ghee
- 1 tsp jeera
- 3 Cloves
- 1 bay leaf
- 1.5 tbsp garlic chopped
- 1” piece Cinnamon
- 1 onion chopped
- 1 tomato chopped
- 1/3 tsp turmeric powder
- 1 tsp red chilli powder
- 1 tsp curry powder
- Salt as per taste
Instruction
- Soak koda millest and daal for 4 hours and 1.5 hours respectively
- Drain the water after washing them
- Cook both separately
- Heat ghee in a pan and add jeera, bay leaf, cloves and cinnamon
- Add garlic and onion and saute them until they turn golden in colour, mix veggies in the same
- Cook tomatoes till they turn mushy and then add spices
- Add cooked daal and koda followed by 1.5cup of water
- Pressure cook the food, stir it once and serve delightly
- Millet Laddu
Ingredients-
- 1.5 Cup of Ragi flour
- 1.5 cup of Bajra flour
- 1.5 cup of jowar flour
- 1/4th cup of wheat flour
- 1 tbsp cashews
- 2 tbsp Flax seeds/ Til seeds
- 1 cup of jaggery
- 1 tbsp of ghee
- 2-3 cardamoms powdered finely
Instructions
- Fry all flours in heated ghee till you it permeates aroma
- Heat 1/4 th cup of water in a pan and melt jaggery in it and then add cardamom powder
- Boil till soft ball bubbles up and then remove from the flame
- Add the roasts flours and mix till lumps don’t show, followed by adding nuts
- Apply some oil on your palms to make the round laddus
- Thoroughly cool the laddus and store it in an airtight container
You can browse the internet and land on various other amazing millet recipes. Meanwhile, Millet Upma Recipe might pique your interest as well.
Ideal amount of millets to be consumed in a day
The amount of millet you should consume in a day for weight loss depends on various factors, including your individual calorie needs, weight loss goals, and overall dietary plan. Millets can be a nutritious addition to your diet, but portion control is essential.
A typical serving size for cooked millet is around 1/2 to 3/4 cup, which contains approximately 100-150 calories. To determine your specific millet intake:
Calculate Your Calorie Needs: Assess your daily calorie requirements based on factors like age, gender, activity level, and weight loss goals. A safe and sustainable weight loss rate is generally 0.5 to 2 pounds per week, which translates to a calorie deficit of 250 to 1000 calories per day.
Balance Your Meals: Distribute your millet servings throughout the day in a balanced manner. For example, you can include 1/2 cup of millets in your lunch and another 1/2 cup in your dinner. Adjust these portions based on your calorie goals.
Monitor Overall Caloric Intake: Keep track of your total daily calorie intake, including millets and all other foods and beverages. Ensure that your millet consumption fits within your daily calorie budget. There are various other Best weight loss foods to pick the most favourable one from and even mix them with the millets of their liking.
Should we choose Millets over Grains for weight loss?
Choosing millet over other grains offers several compelling reasons, making it an excellent dietary choice:
- Nutrient Density: Millets for weight loss are nutritionally dense, offering a wide range of essential nutrients. They are rich in dietary fiber, protein, vitamins (B-complex vitamins like niacin and riboflavin), and minerals (such as magnesium, phosphorus, and iron). This nutrient profile promotes overall health and well-being.
- Gluten-Free: Millets are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. They provide a safe and nutritious alternative to gluten-containing grains like wheat, barley, and rye.
- Low Glycemic Index: Many millets have a low glycemic index (GI), which means they release glucose into the bloodstream slowly. This helps regulate blood sugar levels and reduce the risk of blood sugar spikes, making millets a suitable choice for managing diabetes and weight.
- Digestive Health: The high fiber content in millets supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also contributes to a feeling of fullness, aiding in weight management.
- Versatility: Millets can be used in various culinary applications, from making flatbreads and porridge to incorporating them into soups, salads, and baked goods. Their versatility makes it easy to include them in your diet in diverse and delicious ways.
- Environmental Sustainability: Millets are hardy crops that require minimal water and are well-suited for arid and semiarid regions. Choosing millets for weight loss can contribute to sustainable agriculture and conserve precious water resources. Read more about the millets nutrition from Livofy.
Expert Review on Millets for weight loss
Millets are essentially starchy, protein rich grains known to grow with minimum and even under worse circumstances. They have high tolerance to droughts and can thrive in dry conditions as well. These wonders also come packed with high nutritional values, rich in fibre and important minerals to fulfil your healthy needs. The versatility of these grains also gives you ample space to experiment with your meal by turning the millets into porridge, khichdi, salad and what not. The gluten free property of millets also substantially helps one with weight loss.
References
Vissapragada, Asritha. 2021. “A Case Study on Using Millets in Daily Diet for Weight Loss.” Austin Publishing Group. https://austinpublishinggroup.com/nutritional-sciences/fulltext/ijns-v6-id1057.pdf.
V, Asritha. n.d. “A Review on Role of Millets in Weight Loss.” Open Science Publications. Accessed November 30, 2023. https://www.opensciencepublications.com/fulltextarticles/IJN-2395-2326-8-236.html.
FAQs
Which millet is good for Weight Loss?
Finger millet, also known as ragi, is particularly beneficial for weight loss. It’s rich in dietary fiber, which promotes fullness, aids digestion, and helps control calorie intake. Additionally, its low glycemic index stabilizes blood sugar levels, making it an excellent choice for those seeking effective weight management.
Should we eat Millet daily for Weight Loss?
While millets offer health benefits, eating them daily is unnecessary for weight loss. A balanced diet includes a variety of foods to ensure you get all essential nutrients. Incorporate millets into your diet as part of a well-rounded weight-loss approach, but also include other nutritious foods.
How to lose weight fast with millets?
By using millets for weight loss, you can create a calorie deficit by incorporating millets into a balanced diet with portion control. Focus on whole millet, consume them in various meals, stay hydrated, exercise regularly, and seek guidance from a dietitian for a safe and sustainable weight loss plan. However, aim for gradual weight loss for better long-term results.
Do Millets help to lose Weight?
Yes, millet can aid in weight loss. They are high in fiber, which promotes fullness and controls appetite. Their low glycemic index helps stabilize blood sugar, reducing cravings. Millets are also nutritious, providing essential nutrients while being lower in calories compared to some other grains, and well this is how millets benefits for weight loss weight loss journey.
Which millet can be eaten every day for Weight Loss?
Finger millet (ragi) is one of the best weight loss millet. It’s rich in fiber, which aids in satiety and digestion. Its low glycemic index helps control blood sugar, and its complete protein content supports a balanced diet for effective and sustainable weight management.
Does Soaked Millet Help in Weight Loss?
Soaking millet, especially bajra for weight loss, can enhance their digestibility. Soaking grains like millet reduces the phytic acid content, making it easier for your body to absorb essential nutrients. This may help you better utilize the nutrients from millets, potentially supporting your overall health and weight management efforts.
How can millets helps in weight loss?
The presence of high fibre and protein content along with low-fat content and glycemic index makes millets a great mix in diet for weight loss. Millets also effectively controls the appetite and gives a sense of fullness which are another elements that help in weight management.
Can millets be taken everyday for weight loss?
The consumption of millets is recommended to be in moderate amounts, roughly three or four days in a week. However, people dealing with Thyroid Conditions, Iodine deficiency, or any sort or allergies or sensetiveness should avoid the intake of millets or if intaking, it should only be done after doctor’s consult.
What is the best time to consume millets for weight loss?
The intake of best weight loss millet doesn’t depend on the time of day but rather on how you incorporate it into your overall daily meal plan. Distribute your millet servings evenly throughout the day to maintain balanced meals. You can have millet for breakfast, lunch, or dinner based on your preferences.
Can children also eat millets for weight loss?
Millets ar easy to digest, gluten free and rich in nutrients such as magnesium, potassium, calcium, manganese, tryptophan, phosphorus, B vitamins, and antioxidants. Introducing best weight loss millet to kids at a young age can help them develop thier appetite for them along with extracting healthy nutrients.
Which is the best millets for weight loss?
Although almost all millets are gluten free and have antioxidant properties which helps in weight loss. However, Kodo millet is rich in antioxidants which helps in effectively burning fat deposits. Ragi, Little Millet, Barnyard Millet and Adlay Millet are one of the best weight loss millet.
Can i eat millets at night?
Millets are versatile and extremely healthy, thus it can be consumed at any time of the day moderately. You can substitue your regular rice and wheat meal dinner with millets.
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