Nutritious and delicious Millets For Weight Loss

One of the most unique features of Indian cuisine is the sheer number of different grains, pulses, and legumes that it involves. There is a different taste, texture, and density to every one of them, and they’re all nutritious in their own ways.

One grain that keeps popping up in every discussion surrounding weight loss is millet. Widely covered by various health publications and journals, millets help in weight loss by providing you with all the necessary nutrients in a low-calorie format, while also filling your stomach.

Does millet help in weight loss? Simply put, yes. However, the way it does so is quite peculiar and one must definitely understand how it works to fully derive the benefits. Read further to know all you need to know about how you can introduce millet for weight loss, its composition, and which is the best millet to reduce weight.

What are millets?

Millets are nutrient-dense grains that offer significant benefits from a diet and fitness standpoint. Packed with nutrients, they are great for overall health and wellness. Millets have a lower glycemic index compared to traditional grains like wheat and rice, promoting stable blood sugar levels and sustained energy, crucial for fitness enthusiasts.

These grains provide sustained energy release, supporting endurance during workouts. Additionally, the fibre content aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness. Millets also contain essential amino acids, contributing to muscle repair and growth.

From a fitness perspective, millets are versatile and can be incorporated into various meals, offering a wholesome alternative to refined carbohydrates. Overall, millets play a valuable role in promoting a balanced, nutritious, and fitness-oriented diet.

Nutritional value of millets

Millets offer a range of health benefits. The nutritional content can vary slightly among different types of millets, but in general, they are rich in the following:

Carbs: These grains are packed with complex carbohydrates that aid in sustained energy release and also help maintain stable blood sugar levels.

Protein: Millets contain a decent amount of protein, which is one of the major reasons why they are so filling and dense. They also contain essential amino acids crucial for muscle health.

Fibre: Millets are high in dietary fibre, helping with digestive health and weight management by creating a feeling of fullness.

Vitamins: Millets contain various vitamins, including B-vitamins (such as B6, niacin, riboflavin, and folate), which play essential roles in energy metabolism and overall well-being.

Minerals: Millets are a good source of minerals like iron, zinc, magnesium, and phosphorus, contributing to bone health, immune function, and overall vitality.

Antioxidants: Some millets, such as finger millet (ragi), contain antioxidants like polyphenols, which can help combat oxidative stress in the body.

Benefits of millet in weight loss

Having a meal consisting of millet is good for weight loss for various reasons. 

• Fullness: One of the most important reasons is the sense of fullness that you get, which keeps cravings at bay, ensuring that you do not overeat or indulge more than you need to.
• Controlled blood sugar levels: Millets have a lower glycemic index compared to refined grains. Foods with a lower glycemic index release glucose more slowly into the bloodstream, helping to control blood sugar levels.
• Ensuring nutrients: Despite being lower in calories compared to some other staples, they are nutrient-dense, providing essential vitamins and minerals. This ensures that your body receives the necessary nutrients.
• Muscle gain: Millets contain a moderate amount of protein, which is important for muscle maintenance and repair. A diet rich in protein can help preserve lean muscle mass during weight loss.

How are millets best for weight loss?

Nutrient density: Despite being relatively lower in calories, millets are rich in essential vitamins, minerals, and antioxidants. This ensures that even in a calorie-controlled diet, your body receives the necessary nutrients for overall well-being.

Balanced carbohydrates and proteins: Millets provide a balanced combination of carbohydrates and proteins, crucial for maintaining muscle mass during weight loss and supporting overall metabolic health.

Gluten-free alternatives: Millets, being naturally gluten-free, offer a safe and nutritious option for those with gluten sensitivities, adding variety to the diet without compromising health goals.

How to use millets for weight loss

Let's explore practical ways to include millets in your weight loss diet, ensuring you savour every bite on your path to a healthier you.

Millet-based breakfasts: Start your day with millet-based breakfast options like millet porridge, upma, or idlis. These choices provide sustained energy release and keep you feeling fuller for longer.

Wholesome millet salads: Incorporate cooked and cooled millets into salads for added texture and nutrition. Combine them with a variety of vegetables, lean proteins, and a light vinaigrette for a satisfying and low-calorie meal.

Baking with millet flour: Experiment with millet flours such as finger millet (ragi) or sorghum flour in baking. Substitute a portion of regular flour in recipes for a gluten-free and nutrient-rich twist.

Replace ingredients: You can replace your rice or wheat rotis with ones made from healthy millets for weight loss. Doing so will also help you switch things up and introduce a new element in your regular diet.

Delicious millet recipes for weight loss

If you’re convinced by the deliciously healthy benefits of millets for weight loss, here are easy recipes for you to try out:

Foxtail millet dosa:

The best millet for weight loss, foxtail millet is rich in dietary fibre. Follow this recipe to prepare delicious and wholesome dosas.

Ingredients:

• 1 cup foxtail millet
• ½ cup urad dal
• ¼ cup rice (optional)
• Salt to taste
• Water for soaking and grinding
• Oil or ghee for cooking

Instructions:

• Soak: Rinse and soak millet, urad dal, and rice (optional) for 6-8 hours or overnight.
• Grind: Drain and grind soaked ingredients into a smooth batter. Add salt and let it ferment.
• Cook: Heat a non-stick tawa, pour batter, spread into a thin dosa, and drizzle oil or ghee around the edges. Cook until both sides are golden brown.
• Serve: Enjoy hot with your favourite chutney or sambar.

Quick millet khichdi:

This quick millet khichdi is sure to be a hit the next time you invite your fitness-conscious friends for a meal.

Ingredients:

• 1 cup mixed millets
• ½ cup split yellow moong dal
• 1 large onion, chopped
• 1 large tomato, chopped
• ½ cup mixed vegetables
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• ½ tsp turmeric powder
• ½ tsp garam masala
• 2 tbsp ghee or oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

• Rinse millets and moong dal.
• Sauté onions in ghee until golden, add ginger-garlic paste.
• Add tomatoes, vegetables, and spices. Cook until tomatoes are soft.
• Add millets, moong dal, and water.
• Pressure cook for 2-3 whistles or simmer until cooked.
• Garnish with coriander leaves.
• Serve hot with dahi or pickle.

Conclusion

In the science of weight loss, millets are here to stay. Their low-calorie profile and complex carbohydrates support stable blood sugar levels. The fibre content promotes fullness, curbing overeating. Beyond weight loss, they pack essential amino acids for muscle health. The versatility of millets in recipes adds both nutrition and flavour. Whether it's a Foxtail Millet Dosa or a Quick Millet Khichdi, millets stand as scientifically sound contributors to a balanced, weight-conscious diet.

Frequently Asked Questions

What are millets?

Millets are nutrient-dense grains with low-calorie content, rich in fibre, proteins, and essential nutrients.

How do millets aid in weight loss?

Millets aid in weight loss by promoting fullness, controlling blood sugar levels, and offering a balanced combination of carbohydrates and proteins.

How often should I eat millets for effective weight loss?

For effective weight loss, include millets in meals 2-3 times a week to ensure nutrient intake without excessive calorie consumption.

What are the nutritional benefits of millets?

Millets boost nutritional benefits like complex carbohydrates for sustained energy, proteins for muscle health, and essential vitamins and minerals for overall well-being.

What are some easy ways to cook millets?

Cook millets easily by substituting them for refined grains in dishes like dosas, biryanis, and khichdis or incorporating them into salads and snacks for a wholesome diet.