Losing weight remains a top concern for almost everyone. From trying to follow a strict diet to regularly doing exercises, we all hang in between this exhausting and tiring process.
We tell you about millets, the ancient grains that have been a staple in Indian cuisine for centuries, and have regained popularity in the modern world. These grains were overlooked for a few decades as the world resorted to refined grains. However, with more awareness about healthy eating, millets have made a comeback.
The science behind millets for reducing weight
According to National Center for Biotechnology Information, millets contain essential nutrients like fibre, minerals, protein, and minerals. Therefore, healthcare experts recognise it as an excellent food choice for those looking to lose or maintain a healthy weight.
- Low Glycemic Index: Research shows that millets have a low glycemic index (GI), which means millets release glucose slowly into the bloodstream, and keeping you fuller for a longer period of time. High GI foods, like refined grains and sugar, lead to a spike in blood sugar levels and cause a quick drop in energy levels, causing you to feel hungry soon after eating. But low GI foods like millets maintain stable blood sugar levels, which can help suppress hunger and aid in weight loss.
- High Fibre Content: Dietary fibre plays a crucial role in weight management and millets are rich in it. Foods rich in fibre take longer to digest, keeping you feeling full for longer and reducing your overall calorie intake. Dietary fibre also helps in regulating appetite and prolongs fullness, which helps prevent overeating.
- High Protein: Millets are protein-rich, with one hundred grams of raw millet containing 11 grams of protein. Protein-rich foods can increase satiety, reduce appetite, and promote weight loss.
- Low in Fat: Millets are low in fat. Unlike refined grains, which are often high in fat, millets provide essential nutrients without adding too many calories.
- Rich in Essential Nutrients: Millets contain essential vitamins and minerals, including iron, magnesium, phosphorus, potassium, and selenium. These nutrients help support metabolism, and weight loss.
Top five millets to include in your diet
Here are the millets that you should eat to attain a healthy weight:
Ragi
Also called finger millet, it is a rich source of calcium, iron, protein, and fibre content, and therefore, keeps you fuller for longer. As a result, it prevents overeating, eventually resulting in weight loss. Ragi also contains an amino acid called Tryptophan which lowers appetite and keeps you full for long hours. As a result, it prevents you from frequently eating. For those with gluten sensitivities, ragi is a perfect option as it is gluten-free. Ragi can be included in your diet as Ragi Upma, Ragi Apple Halwa or even Ragi Roti.
Bajra
Bajra or pearl millet is one of the best grain choices for weight loss, as it contains very few calories and high fibre. It also aids in digestion and helps in regulating blood sugar levels. It also contains nutrients that contribute to an increased metabolic rate. A faster metabolism assists the body in burning calories, therefore promoting weight loss. Since bajra is a heating millet, it is safe to consume them during winters. However, it can be mixed with cooling agents to prepare a summer drink. For example, try mixing bajra flour with buttermilk.
Jowar
Jowar has high vitamin B content (vitamin B3 or niacin), boosting metabolism and improving bone and heart health. It is also a rich source of iron, protein and fibre. The high fibre content aids in weight loss and keeping your hunger pangs aside. Include jowar in your diet as roti, upma or porridge.
Rajgira
Rajgira has been in our dishes in the form of khichdi, porridge, parathas, laddoos, dosa and even patties. It helps in weight loss since rajgira, also called amaranth is high on fiber and slow to digest, it makes you feel full and eliminate the urge for repeated junk snacking. It also promotes bone health as it is packed with calcium and phosphorous.
Kodo millet
Also called as magical millets, it helps in reducing the weight as it is high in fibre and low in fat content, which definitely makes it a magical choice for weight loss. The high fibre quantity also helps in digestion and regulates bowel movements. Kodo flour can be used in making rotis, chappatis, muffins, pasta. They can also be used in fermented dishes like idlis and dosas.
The do’s and dont’s of eating millets
Although millets are a healthy choice, there are certain rules that should be followed to gain maximum benefits. Here are some do’s and dont’s while consuming millets
Do’s
- Choose millets that have cooling properties, such as pearl millet (bajra) and foxtail millet. These millets help in regulating body temperature and preventing heat-related ailments.
- Due to rich fibre content, millets can sometime lead to digestive issues if not consumed with ample water. So make sure to remain hydrated to avoid any uneasiness and discomfort.
- Complement your millet-based dishes with fruits and vegetables to improve the nutritional value of your meals.
- Millets are highly nutritious, but make sure to eat them in moderation.
- Sprouting millets before consumption can be a great idea as it makes millets easier to digest.
- Go for cooking methods that retain the nutritional content. Steaming, boiling, and roasting are healthier choices.
Dont’s
- Millets are nutritious, but excessive consumption can lead to an imbalance in your diet.
- Always chew millet-based foods thoroughly so as to aid in digestion.
- As millets are already rich source of protein, pair them with lighter protein foods like legumes and cottage cheese.
- Say no to processed millet products like refined flours and instant mixes might lack the nutritional benefits. Choose whole millet grains or minimally processed products to gain the nutritional benefits of millets.
