Millet is a nutrient-dense whole grain that has gained popularity as an excellent addition to weight-loss diets due to its remarkable nutritional profile. Used as a staple food worldwide for millennia, millet was highlighted as a superfood with significant potential for improving global nutrition and food security during the 2023 G20 summit. With its high fibre, protein, and essential minerals, millet helps regulate hunger and promotes fullness, making it easier to limit calorie intake.

Its low glycemic index ensures a steady release of energy, preventing sudden spikes in blood sugar that can lead to cravings. Additionally, millet’s versatility allows it to be incorporated into a variety of recipes, enhancing both nutrition and taste. This article explores everything about millet for weight loss, including its nutritional value, benefits, recipes, and dietary inclusions.

Nutritional Value Of Different Types Of Millets

Millets are small-seeded grasses commonly grown in Asia and Africa. They are drought-resistant, capable of growing in less fertile soils, and make for a sustainable crop. Various millet types include pearl millet (Bajra), finger millet (Ragi), foxtail millet, barnyard millet, and more. As gluten-free grains, they are excellent alternatives for individuals with gluten sensitivities or celiac disease.

Here’s a breakdown of the nutritional value of different types of millet per 100 grams:

Millet For Weight Loss Recipes

1. Kodo Millet Khichdi

A nutritious and hearty meal made with Kodo millet and moong dal, enriched with vegetables and aromatic spices.

Ingredients:

• Kodo millet – ½ cup
• Moong dal – 30 gm
• Water – 1 cup (or as needed)
• Mixed vegetables (chopped) – 1 cup
• Coriander (chopped) – 2 tbsp
• Ghee – 1 tbsp
• Spices: Jeera, bay leaf, cloves, cinnamon, chilli powder, curry powder, turmeric
• Onion, tomato, garlic (chopped)
• Salt to taste

Preparation Method:

1. Soak millet for 4-5 hours and dal for 30 minutes. Rinse well.
2. Cook millet (4-5 whistles) and dal (1-2 whistles) separately in a pressure cooker.
3. Heat ghee in a pan, add spices, then sauté garlic, onion, and vegetables.
4. Add tomatoes and cook until soft.
5. Mix cooked millet and dal, add water, and pressure cook for 2-3 whistles.
6. Garnish with coriander and serve.

2. Gluten-Free Pancakes

A tasty and nutritious breakfast made with millet flour, loaded with veggies and spices.

Ingredients:

• Bajra flour – 40 gm
• Ragi flour – 30 gm
• Chopped onion, carrot, bell pepper
• Chilli-ginger-garlic paste – 1 tsp
• Oil – 2 tsp
• Turmeric, chilli powder, garam masala, salt
• Water (as needed)
• Pumpkin and sunflower seeds (for garnish)

Preparation Method:

1. Mix flour, vegetables, and spices in a bowl.
2. Add water gradually to make a batter of pouring consistency.
3. Heat a pan, grease with oil, and pour the batter to make pancakes.
4. Cook on both sides, garnish with seeds, and serve with chutney.

Is Millet Good For Losing Weight? 5 Benefits

1. Promotes Satiety – High fibre content keeps you full for longer, reducing overall calorie intake.
2. Regulates Blood Sugar Levels – Low glycemic index prevents sugar spikes and cravings.
3. Boosts Metabolism – Contains magnesium and phosphorus, essential for energy production.
4. Reduces Bloating – Easy to digest and prevents bloating compared to wheat.
5. Low In Calories – Naturally low in calories, making it an excellent weight-loss food choice.

How To Add Millet To Your Diet To Lose Weight?

1. Millet Breakfast Porridge – Cook millet with water or milk and top with fruits and nuts.
2. Millet Salad – Mix cooked millet with vegetables and olive oil for a light, nutritious meal.
3. Millet Soup – Add millet to vegetable or chicken broth for a wholesome meal.
4. Millet Upma – A fibre-rich breakfast alternative to semolina upma.
5. Millet Roti – A healthy substitute for wheat roti.
6. Millet Smoothies – Blend cooked millet with fruits for a nutritious smoothie.

6 Types Of Millets For Weight Loss

• Pearl Millet (Bajra) – High fibre, supports digestion, and regulates cholesterol.
• Finger Millet (Ragi) – Rich in calcium and iron, excellent for metabolism.
• Foxtail Millet – Gluten-free, supports digestion, and regulates blood sugar.
• Barnyard Millet – Low in calories, high in protein and fibre.
• Kodo Millet – Aids blood sugar control and supports weight loss.
• Little Millet – Rich in B vitamins and essential minerals.

Does Millet Have Side Effects?

• Goitrogenic Properties – Excessive consumption may impact thyroid function.
• Allergies – Rare but possible allergic reactions in sensitive individuals.

Dietitian’s Recommendation

“Incorporating millet into your diet is an excellent choice for weight loss and overall health. Replace refined grains with millet, stay hydrated, and eat balanced meals for maximum benefits.”

The Final Say

Millets are a powerhouse of nutrition and a valuable addition to a weight-loss diet. With a high fibre content, low glycemic index, and essential nutrients, millets promote satiety, regulate blood sugar, and support metabolism. Including different types of millet in your daily meals can significantly aid in weight management and overall well-being.

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