How To Eat Millets For Weight Loss? 8 Best Options And 5 Meal Millet Diet!

Millets have emerged as a superfood that deserves a prominent place on your plate in the diet list of any active fitness plan for a healthier lifestyle and effective weight management plans. 

Also, these small but mighty millet grains offer many health benefits, making them an ideal choice for anyone looking to shed excess weight. 

In this blog, we will learn how to eat millets for weight loss with different types of unpolished millets and its significant benefits. So, continue reading to explore the hidden benefits of millet for weight loss!

Table Of Contents

1. What Are Millets?

2. 8 Best Millets For Weight Loss 

3. How To Eat Millets For Weight Loss?

4. 5 Health Benefits Of Millets For Weight Loss

5. Millets Diet For Weight Loss

6. The Final say

7. FAQs

8. References

What Are Millets?

Millets are small-seeded grains, often called "Nutri-cereals," cultivated and consumed for thousands of years across various regions worldwide. These grains have recently gained significant attention for weight loss plans due to their exceptional nutritional value and numerous health benefits. This reason itself urges us to know how to eat millet for weight loss in the right way.

8 Best Millets For Weight Loss 

After understanding different types of millets, look at the listed nutritional values of various millets presented in separate tables.

1. Nutritional Value Of Pearl Millet

Pearl millet, also called Bajra, is a popular variety rich in protein and fibre. This combination keeps you full for extended periods while reducing your temptation to snack between your meals.

2. Nutritional Value Of Sorghum Millet

Sorghum millet is another excellent choice for a balanced weight loss plan. It is a good source of essential protein and boasts high fibre content. The fibre improves digestion and promotes a feeling of fullness. 

3. Nutritional Value Of Foxtail Millet

This millet variety provides a steady release of energy, helping you stay active and burn calories effectively. It is also rich in iron and minerals, allowing you to continue your essential bodily functions.

4. Nutritional Value Of Finger Millet

Finger millet, or Ragi, is a favourite millet among those looking to shed extra pounds in a few weeks. It offers a balanced blend of protein content, like in ragi dosa, which aids in appetite control.

5. Nutritional Value Of Little Millet

It can help regulate your digestive system and prevent overeating. While it contains moderate iron, its mineral content contributes to maintaining a balanced diet.

6. Nutritional Value Of Buckwheat Millet

Buckwheat is low in fat and usually provides essential balanced nutrients. This combination of nutritional values supports your weight loss goals in a significant way.

7. Nutritional Value Of Barnyard Millet

Barnyard millet offers a substantial amount of protein and fibre to help you control your appetite and maintain a feeling of fullness for an extended period.

8. Nutritional Value Of Kodo Millet

While it may not be as high in iron as some other millet varieties, Kodo millet still offers a range of essential minerals and calcium to support your weight loss efforts.

How To Eat Millets For Weight Loss?

Let us look at some tips on how to eat millet for weight loss:

1. Start With Millet-Based Meals

Replace traditional grains like rice and wheat with millet in your meals. Millets are lower in calories and higher in nutrients, making them an excellent choice for weight management. You can prepare millet-based dishes like millet porridge, khichdi, or upma.

Also Read: Green Millet: Nutritional Value And Health Benefits

2. Include Millet Flours

Millet flours, such as ragi (finger millet) or bajra (pearl millet) flour, can be used to make rotis or pancakes. These gluten-free flours have a lower glycemic index, which can help control blood sugar levels and reduce cravings.

3. Add Millet To Salads

Sprinkle cooked and cooled millets onto your salads for extra fibre and nutrients. Millets add a delightful crunch and make your salads more filling.

4. Make Millet Breakfast Bowls

Start your day with a hearty breakfast by preparing millet breakfast bowls. Combine cooked millet with Greek yoghurt, fresh fruits, nuts, and a drizzle of honey for a nutritious and satisfying meal.

5. Snack On Millet Snacks

Swap out unhealthy snacks with millet-based options. You can find millet-based snacks like puffed millet bars or roasted millet snacks in stores or make your own at home.

Also Read: Low Calorie Indian Snacks: ToneOp

6. Experiment With Millet Recipes

Explore various millet recipes to keep your meals exciting. Millets can be used in savoury and sweet dishes, so don't hesitate to get creative in the kitchen.

5 Health Benefits Of Millets For Weight Loss

Let us now discuss the significant benefits of millets, which will urge us to know how to eat millets for weight loss even more:

1. Rich In Dietary Fibre

Millets are exceptionally rich in dietary fibre, a key player in weight loss. Fibre promotes a feeling of fullness, reducing overall calorie intake by curbing excessive snacking and overeating. It not only helps control your weight but also supports healthy digestion.

2. Low In Calories

One of the significant advantages of millets is their low-calorie content and high fibre. They provide essential nutrients without loading you up on calories. It makes them an excellent choice for creating balanced, calorie-controlled meals that support your weight loss goals.

3. High Protein Content

Millets are not just about fibre; they also offer benefits for protein. Protein is crucial for building and repairing body tissues and plays a significant role in muscle development. A protein-rich diet can help preserve muscle mass during weight loss by keeping your metabolism active.

4. Supports Healthy Digestion

The high fibre content in millets supports healthy digestion by preventing constipation and promoting regular bowel movements. A well-functioning digestive system is essential for efficient nutrient absorption and your overall well-being.

5. Aids In Blood Sugar Control

Millets have a low glycaemic index, which means they have a minimal impact on your blood sugar levels. Stable blood sugar levels are essential for weight management and can prevent unhealthy food cravings.

Millets Diet For Weight Loss

A sample millet diet on how to eat millet for a weight loss plan is presented precisely.

The Final Say

So, your queries on how to eat millet for weight loss goals must have been answered. As part of a well-balanced diet, millets can contribute to better nutrition, and their cultivation can help you promote sustainable agriculture practices. 

So, whether you are exploring new grains for your diet or seeking gluten-free alternatives, millets are worth considering for their rich nutritional content and culinary adaptability. 

FAQs

1. Is millet good for weight loss?

Indeed, millet is good for weight loss. Being rich in dietary fibre, millets can be a beneficial addition to a weight loss plan, aiding in controlling appetite and promoting a feeling of fullness.  

2. Which millets are good for weight loss?

Several millet varieties can support weight loss. Some good options include 

• Pearl Millet

• Foxtail Millet

• Finger Millet

• Little Millet

• Buckwheat Millet

• Barnyard Millet

  
  

3. Are millets gluten-free?

Yes, usually, millets are naturally gluten-free and can be eaten by people with gluten sensitivities. However, cross-contamination can occur during processing, so certified gluten-free millet products are recommended.

4. How do I cook millets?

To cook millets, start by rinsing them thoroughly, adding them to water in a 1:2 ratio (one part millet to two parts water), and then boiling it. Reduce the heat, cover, and only simmer until they are tender, typically 15-20 minutes. And cooking time varies based on the millet type you are using.

5. What are some millet breakfast ideas for weight loss?

For a hearty and filling breakfast, you can prepare millet porridge-based pancakes or mix millet flour into your morning oatmeal. Adding fresh fruits and nuts can enhance the nutritional value.

References

1. https://www.mygov.in/campaigns/millets/

2. https://www.fssai.gov.in/upload/uploadfiles/files/Guidance_Notes_Version_2_Millets_29_01_2020.pdf

3. https://apeda.gov.in/apedawebsite/SubHead_Products/Indian_Millets.htm

4. https://www.indiascienceandtechnology.gov.in/listingpage/millets-future-food

About ToneOp

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