Millets for Weight Loss – Why and How to Consume?

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As people are becoming more health-conscious and looking for gluten-free and nutrient-dense options in their diets, millets are becoming more popular. 2023 has been declared as the year of the Millets and Kunal Tambe tells us more.

Millets are a versatile superfood with many health benefits. And most people incorporate them into their diet as soon as they decide to lose weight because of the many benefits this magic ingredient offers.

Why is millet the best grain to lose weight? How can you use different millet types in your meals? Let’s find out.

All About Millet Types

Millets have different shapes, sizes, and properties. Let’s discuss each type in some detail.

Little Millet 
Little millet is high in fiber and protein and low in calories. It also has several minerals like potassium, calcium, iron, and zinc. It is excellent for people looking to lose weight since fiber makes you feel full for longer. It also works as an antioxidant and is low in calories. Additionally, it is tasty, so you can easily replace little millet with rice in your calorie-deficit diet.

Foxtail Millet
Foxtail millet, also known as Kangni, is one of the most helpful millets for weight loss. It is rich in iron and calcium, which can help regulate blood cholesterol. The fat content is low in foxtail millet, which may make it ideal, especially for those with heart disease risk.

Pearl Millet
Pearl millet, also known as bajra, is among the top millets for weight loss because it is a good source of calcium, protein, iron, magnesium, and zinc. It is rich in nutrients, and you can replace your wheat flour with pearl millet for a gluten-free diet. It is especially helpful in fighting type II diabetes because of its high fiber content.

Sorghum Millet
Sorghum or Jowar is rich in minerals, including iron, magnesium, and zinc. It is rich in Vitamin B and also has antioxidants like tannins and phenolic acids. It aids in improved digestion and promotes weight loss. Other jowar flour benefits may include improved hair and skin, better bone and heart health, and managed sugar levels.

Kodo Millet
Kodo millet is another one of the healthy millets for weight loss. It is a good source of minerals, including iron, magnesium, and zinc, which are essential for maintaining healthy bones. It can be effective for people with joint pain and also prove to be helpful for women in regularizing menstrual cycles.

Finger Millet
Finger millet, also known as Ragi, is high in dietary fiber, which can help promote healthy digestion and regular bowel movements. It has high nutritional value and also helps control bad cholesterol to prevent heart disease. Also, Ragi is high in protein and low in fat, which makes it one of the ideal millets for weight loss.

Proso Millet
Proso millet is one of the best millets, which has high contents of complex carbohydrates and protein, an important nutrient for body. It is also rich in antioxidants like potassium, magnesium, and phosphorous. It helps in maintaining energy levels throughout the day without the need to refuel with something constantly.

Millet Benefits for Weight Loss

Millets are rich in nutrients, antioxidants, and fiber, which makes them power-packed with amazing benefits. Let’s discuss this.

  • Weight Loss Aid: Millets are rich in fiber, which fills you up faster and reduces the need to keep snacking in between meals. It also improves digestion, which is critical when looking to lose weight.
  • Immunity Booster: Millets are extremely nutritious and super-rich in antioxidants required for flushing out toxins. This can aid in weight loss and also improve immunity dramatically.
  • Anti-inflammatory and Antioxidant: Millets, including pearl millet, finger millet, foxtail millet, Kodo millet, and little millet, are considered to have anti-inflammatory properties, which can be helpful if you exercise regularly. Moreover, antioxidants in millets protect the body against damage.
  • Improvement in Digestion: Millets are high in dietary fiber, which can help promote healthy digestion and regular bowel movements. Fiber is important for maintaining the health of the digestive system and can help prevent constipation and other digestive problems.

How to Use Millets for Weight Loss?

There are some super tasty and nutrition-rich millet recipes for weight loss that you can follow.

  • Millets as Semolina: There are many uses for millets. For example, they can be used as a replacement for semolina to make sweet dishes or upma, a filling and healthy breakfast.
  • Millets as Flour: Millet flour can be used in a variety of recipes, including bread and pancakes. It can also be used as a gluten-free alternative to wheat flour in many baked goods. Due to its mild flavor, it can be combined with other flours to create a unique taste and texture.
  • Millets in Porridge: Millets can be used to make khichdi or porridge since it is high in protein, fiber, and micronutrients. It is great for weight loss and also aids in digestion, and can eliminate metabolism-related issues.
  • Millet Kheer: Kheer is a sweet dish that can be made using millets. It is a delicious and nutritious dessert that can be made by cooking millet in milk with sugar and other flavoring ingredients.
  • Millets with Salads: A warm millet salad can be made by cooking the millet and then mixing it with sautéed vegetables. You can also use millets in a fruit salad. The possibilities are endless.

Now that you know how millets can help you in your weight-loss journey, get creative and find ways to consume this healthy grain every day. We are sure you will see some great results.

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