Millets For Weight Loss Types And Benefits

Read on to know about the types of millets, their health benefits, how it can help in losing weight and simple ways to include it in your diet.

A zero size figure, flat belly and lean legs are what people aspire to. From trending diets to multiple workout routines, there is an entire industry that thrives on a person's insecurities regarding their weight. Some people have caught the weight loss fever to such an extent that they spend most of their time putting themselves into heavy workouts, where as others have given up eating to lose weight. Where none of these methods is good for your health in the long run. Losing weight can be quite difficult and doing it in a healthy way can be challenging for many but as always we have got your back. Millet being one of the healthiest grains, it is a little known fact that its consumption can also help in weight loss. Read on to know about the types of millet, their health benefits, how it can help in losing weight and some simple ways to include it in your regular diet, as shared by dietitian and diabetes educator Swati Bathwal Is.

Millet for Weight Loss

When it comes to the whole grain family, millet certainly holds a special place. Rich in protein, Mittal helps you stay full for longer and hence helps in shedding those extra kilos by reducing that snacking in between meals. Not only weight management but these grains also come with many other health benefits as well as aid in digestion, strengthen immunity and reduce the risk of heart diseases. While this miraculous grain comes with so many health benefits, it is important to know that there are not just one but 5 types of millet available. So let us go a step ahead to know about the types of millets and their weight loss benefits.

#1. Ragi

One of the most popular cereals in the family of cereals, Ragi or Bajra is known for its iron rich content which helps in increasing the hemoglobin levels of the body. This iron present in ragi not only helps in preventing diseases like anemia but also helps in weight loss by reducing inflammation in the body. Touted as one of the best weight loss cereals, finger millet has high fiber content which helps you to feel full for longer. The fiber-rich content of millet takes longer to digest which keeps you feeling full for longer and helps in weight loss by reducing snacking in between meals.

Being a gluten-free grain, regular consumption of ragi helps in rapid weight loss and especially in the abdominal region. This is believed to contribute to weight gain, but dietitian Swati Bathwal busted this myth by telling us, "Gluten does not cause weight gain, it can cause bloating in some people who are allergic to gluten, and conditions such as IBS, Crohn's disease... is lacking."

Ragi is known to provide energy to the body and prevent problems like obesity by improving digestion. Apart from iron and fiber, these millets are also rich in minerals like calcium and potassium which in turn make it a great option for weight loss and this is something that can benefit your overall health.

Ragi Dosa

One of the best ways to include ragi in your regular diet to lose weight and get a slim waist is by preparing ragi dosa. Prepare this quick recipe by adding some water to your ragi flour. Mix it well and spread the batter on a hot non-stick tava (griddle). Cook it well from both the sides and enjoy.

#2. Cornice or Foxtail Millet

Sooji, foxtail millet or rice flour commonly available for cornice is a cereal that is rich in nutrients like calcium and iron. Whereas cornmeal is a grain that comes with innumerable health benefits like fighting cancer, helps in brain development and has some anti-aging properties. Since this grain helps to protect you from serious diseases like cancer, it can also be used as a defense in reducing weight. Due to the presence of an amino acid called tryptophan, foxtail millet helps in slowing down the digestion rate, due to which a person feels full for longer and avoids consuming any extra calories. This grain is also helpful in balancing blood sugar levels and strengthening the immune system. Regular consumption of cornstarch can help you improve digestion, promote good heart health and induce lower cholesterol levels.

Fox Millet Upma

All you need to do to make cornstarch a part of your regular diet is:

Soak this fox millet in a pot of water for about 2 to 3 hours

Drain the soaked millet and keep it aside

Heat oil in a pan and add mustard seeds, curry leaves, chillies, onions, ginger and urad dal.

Let it sit for a few minutes and then add your dried foxgloves to the pan.

Mix it well and add some water to it.

Cook it for few more minutes till the water dries up and enjoy.

Note: Fox Bajra Upma is a great option for people who are trying to lose weight, are at risk of type 2 diabetes, insulin resistance or pre-diabetes. Remember that millet still contains carbohydrates, although healthy carbohydrates, portion size and oil use should be kept to a minimum. Increase food intake by adding more vegetables – as they are rich in fiber, low in calories, rich in antioxidants and keep us full for longer.

#3. High Tide

A whole grain and gluten-free millet that is popularly known as the "new quinoa". This grain is loaded with nutrients like magnesium, vitamin B phenolic acids, antioxidants and tannins. The presence of Vitamin B in jowar helps in weight loss by increasing the metabolism. The high metabolism helps to burn calories while resting and performing various activities. The high concentration of dietary fiber present in jowar results in low consumption and high satiety. This property of jowar keeps hunger at bay and reduces your appetite. Less appetite means you will be consuming fewer calories than usual and hence it will make it easier for you to shed those extra kilos.

Apart from reducing weight, jowar also comes with various health benefits like improving heart health, bone health, aiding in digestion, promoting blood circulation and improving energy levels.

Jowar Roti

What better way to include jowar in your diet than to replace your regular wheat rotis with jowar? Take a bowl of jowar flour and knead it with some warm water. Make small balls from this dough and sprinkle some dry flour on it. Roll out these balls with the help of a rolling pin. If your rotis are sticking, put a zip lock back or butter paper. Heat a tawa and place your flat rotis on it. When it turns golden brown, turn it with the help of tongs or turner. Cook it well from both the sides and enjoy.

#4. Rajgira

Most of you must have heard about Rajgira flour or Amaranth. An ancient grain that contains high amounts of magnesium protein, phosphorus, iron fiber and manganese, it is considered a more nutritious grain than quinoa. This super gray has recently gained popularity due to its ability to fight various diseases and treat serious conditions such as cancer, promote heart health, aid digestion, promote bone health, fight inflammation and build muscle strength. has gained a lot of popularity. Consuming amaranth grains has proven to be very beneficial when it comes to weight loss. Its high fiber content slows down the process of digestion due to which food takes longer to digest and hence makes you feel full for longer and helps to avoid binge eating and consuming extra calories .

Rajgira Analogy

Another simple yet delicious upma recipe that will not only help you lose weight but also provide many other health benefits such as strengthening bones, fighting inflammation and aiding in digestion. To make this delicious Rajgira Upma all you need to do is saute onions, garlic and chillies along with some spices of your choice and add chopped vegetables to it. After the vegetables become soft vadis in the Rajgira flour, pour some water on top. Mix everything well and cook till the water evaporates.

#5. Millet

Even if not in the form of cereals, you may have heard the name as one of those viral social media trends. Millet or Bajra is a gluten-free grain which is a rich source of nutrients like calcium, magnesium, fiber. and iron.

Adding millet to your diet can help in lowering cholesterol levels along with helping in the treatment of serious conditions like asthma, cancer and diabetes, may be a good option for you if you are such a person. Those who aim to reduce those extra kilos. Rich in vitamins and fiber, millet helps in speeding up the metabolism and helps in burning those calories faster. Rich in fiber, along with burning those calories, millet prevents any kind of weight gain by preventing you from snacking in between meals.

Bajra Khichdi

There can be no better food option than khichdi for weight loss. When it comes to losing weight, a light and delicious khichdi made from gluten-free millet can be your go-to meal. A low-calorie dish that can be prepared in a matter of minutes, it is the best option for all those who are on a weight loss journey. To make this easy and quick recipe, all you have to do is wash and soak the millet porridge for an hour. Saute some chopped onions and garlic with raw spices. Add tomatoes and salt and chopped vegetables to the pan. Cook it for a few minutes and add millet porridge to it. Cook it for 5-7 minutes on medium flame and serve.

Expert Tip- Bajra khichdi is best eaten with green leafy vegetables like saag and gets digested well with the help of buttermilk.