The millets are also a good option for individuals who want to reduce weight. It is high in fiber and has a variety of minerals such as potassium, zinc, iron, and calcium.
Little Millet also contains vitamin B, which is beneficial to health and acts as an antioxidant in body. It allows them to sustain their energy levels throughout the day without constantly eating to recharge them.
Millets have a low calorie content and are an ideal diet for weight loss. It aids those who are concerned about their fitness as well as those who are trying to shed weight.
Millets
Millets are grown in semi-arid areas of Asia and Africa, and they have been widely cultivated as cereal crops or animal feed. Millets are high in fiber and the best source of complex carbohydrates, which have numerous health benefits.
Millets are very crucial in the country since India is one of the top producers, producing 11 million tones per year, followed by Africa and China. They are simple to prepare and use in the same manner as rice is.
It is now well known that eating whole grains regularly may aid in weight loss due to their high fiber and bioactive chemical content. Because they are gluten-free grains, they may be ingested by anybody.
KNOW MORE: Health Benefits Of Organic Millets – A Smart Crops
Millets For Weight Loss
Millets are more satisfying than other carbohydrates. Because they take time to digest and enter into body, they keep you feeling fuller for longer. Millets are high in protein and help you remain satisfied for longer, which aids with weight loss by avoiding eating between meals. This gluten-free cereal is also high in critical nutrients.
The best part about millet is that it is naturally gluten-free and has incredible health benefits such as weight loss, diabetes prevention, and blood pressure reduction. People who have strict work schedules and deadlines do not have enough time to go to the gym, so they hunt for better meal options to reduce their calorie counts.
This grain is currently regarded as the best rice substitute, with recognitions from all over world. To maintain their body weight, they choose to consume gluten-free goods. Millets become an essential part of both children’s and adults’ diets.
How Millets Aid in Weight loss?
Millets have been a staple of the Indian diet since ancient times. They are nutrient-dense whole grains from the Poaceae family. They are gluten-free, and high in protein, fiber, and antioxidants. Millets, when ingested in moderation, can effectively aid weight loss.
The Millets have proven weight loss benefits since they include a high content of various essential nutrients for weight loss, including proteins, vitamins, and fiber, all of which aid in the removal of those excess pounds.
This grain is also a good choice for diabetes because it is low in calories. Because they are high in nutrients, they help keep you fuller for a long time, preventing overeating. Little millet is a good rice option and the finest millet for weight loss.
Millets have recently acquired popularity due to their many health benefits, including weight loss. If you want to lose weight naturally or are on a tight physical fitness regimen, you must incorporate these 5 varieties of millet into the diet.
5 Best Types of Millets For Weight Loss
1. Ragi or Finger Millet
Ragi is high in iron, a trace mineral needed by human bodies to make hemoglobin in red blood cells. It also has the greatest calcium and potassium content. It takes longer to digest in the stomach because to its high fiber content, thus it keeps you fuller for longer.
Ragi has a unique blend of complex carbohydrates, dietary fibers, and proteins, in addition to being high in fibers and amino acids. This ensures that one’s daily food requirements are met without feeling hungry.
Nutritional Facts (Per 100 grams)
- Total Calories: 336 Kcals
- Protein: 7.3 g
- Fat: 1.5 g
- Fiber: 3.6 g
- Iron: 3.9 mg
- Calcium: 344 mg
Ragi Dosa
- Preparing ragi dosas is one of the greatest methods to include ragi into your normal diet in order to lose weight and obtain a small waist.
- Add some water to ragi flour to make this simple recipe. Mix well and pour the batter onto a heated nonstick pan. Cook it thoroughly on both sides and serve.
2. Jowar or Sorghum
Jowar is high in magnesium, vitamin B, phenolic acid, antioxidants, and tannins. This grain contains vitamin B, which aids in weight loss by increasing metabolism. A fast metabolism aids in the burning of calories both at rest and when doing various activities.
Jowar contains a high concentration of dietary fiber, which leads to decreased consumption and increased satiety. This jowar feature lowers your appetite and keeps hunger at bay. A decreased appetite implies that you will consume less calories than normal, making it easier for you to lose weight.
Nutritional Facts (Per 100 grams)
- Total Calories: 329 Kcals
- Protein: 10.4 g
- Fat: 3.1 g
- Iron: 5.4 mg
- Fiber: 2g
- Calcium: 25 mg
Jowar Roti
- With a little warm water, knead a bowl of jowar flour into a dough. Make little balls of this dough and roll them in dry flour.
- Using a rolling pin, roll these dough balls. If rotis are sticking, use a zip lock bag or butter paper to keep them from sticking.
- Place flattened rotis on a hot tava. Once it has turned golden brown, flip it using tongs or a turner. Cook it well on both sides and serve.
3. Bajra or Pearl Millet
Bajra is high in protein, fiber, magnesium, iron, and calcium, among other minerals. Its fiber content keeps you satisfied for longer without boosting daily calorie count. Because of its high fiber content, Bajra can aid with constipation and digestion issues.
Bajra, which is high in vitamins and fiber, helps to speed up the metabolism and burn calories quickly. This is extremely low in calories with greatest grain choices if you want to lose weight. It also aids in constipation relief and is helpful to digestive system.
Nutritional Facts (Per 100 grams)
- Total Calories: 378 Kcals
- Protein: 10.6 g
- Fat: 4.8 g
- Fiber: 1.3 g
- Iron: 15.9 mg
- Calcium: 38 mg
Bajra Khichdi
- To make this simple and quick dish, simply wash and soak the bajra daliya for an hour. Cook some chopped onions and garlic with raw spices in a skillet.
- Add the tomatoes, salt, and chopped veggies to the pan. Cook for a few minutes before adding the bajra daliya. Cook for 5-7 minutes over medium-high heat before serving.
4. Rajgira or Amaranth
Rajgira is an ancient grain that has recently gained popularity. Fiber, protein, magnesium, phosphorus, and iron are all abundant in the dietary grain. It has high manganese content, surpassing daily dietary needs in one meal. Its protein and fiber content aid in muscle building and digestive health.
Rajgira intake has been shown to be quite good for weight loss. Its high fiber content slows the digestive process, making it take considerably longer for the meal to digest, making you feel full for longer hours and preventing the impulse to binge eat and consume calories.
Nutritional Facts (Per 100 grams)
- Total Calories: 251 Kcals
- Protein: 9.3 g
- Fat: 5.2 g
- Fiber: 1.3 g
- Iron: 7.6 mg
- Calcium: 159 mg
Rajgira Upma
- Another easy yet tasty upma dish that will not only help you lose weight but will also give various other health benefits.
- To make this tasty rajgira upma, sauté onions, garlic, and chilies with a few spices of your choosing before adding chopped veggies.
- When the veggies are tender, add the rajgira flour and little water to the pan. Cook until the water evaporates, stirring.
5. Kangni or Foxtail millet
Foxtail millet is high in complex carbohydrates and dietary fiber, making it ideal for those looking to lose weight. This millets is a grain high in nutrients such as calcium and iron. This grain can also help you lose weight.
Foxtail millets aid to slow down digestion rate owing to the presence of an amino acid called tryptophan, which causes a person to feel fuller for long time and refrains from ingesting any excess calories.
Nutritional Facts (Per 100 grams)
- Total Calories: 473 Kcals
- Protein: 12 .3 g
- Fat: 4 g
- Fiber: 8 g
- Iron: 2.8 mg
- Calcium: 31 mg
Fox Millet Upma
To include kangni into your daily diets, simply do the following:
- Soak this fox millet for 2 to 3 hours in a pot of water. Drain and set aside the soaking millet. In a pan, heat the oil and add the mustard seeds, curry leaves, chilies, onion, ginger, and urad dal.
- Allow it to sit for a few minutes before adding the drained fox millets to the pan. Combine it thoroughly and add little water. Cook for a few more minutes, or until the water evaporates, then serve.
Precaution and Side Effects
Millets are beneficial in moderation, and grain diversity is helpful for overall nutrition. Excessive use might cause problems. It may also result in delayed digestion, constipation, and other problems. Healthy people should only eat millet-based foods on alternate days.
People with digestive issues should also exercise caution. As a result, it is vital to consume millets with caution. Before starting any diet, please contact with your dietitian.
Summary
Millets have always been considered a superfood, but it is only recently that this super-nutritious grain has acquired popularity. This centuries-old central Indian staple is now a global sensation.
Millets is well known that eating whole grains like millets daily may aid in weight loss due to their high fibre and bioactive chemical content. Because they are gluten-free grains, they may be ingested by anybody.
Millet diet is popular due to its strong nutritional profile as well as its weight loss effects. Millet is a superfood that may be replaced for rice or wheat. With benefits and sorts of millets available, you may live a better life.
Hope you loved reading the post. Visit your nearest organic store to Buy Millets in India. You can also buy it online from a reliable organic online store.
