7 Best Millets for Weight Loss

In a world where experts, at times, talk about complex and fancy foods if you want to eat healthy, there exists a simple yet powerful solution, often overlooked – millets.

Packed with essential vitamins, minerals, and dietary fiber, these superfoods offer a wholesome alternative to refined grains, promoting better digestion, heart health, and energy levels.

This blog will explore their various types, unravel their numerous health benefits, and innovative recipes to support weight loss and health goals.

Let’s begin!

What is Millet?

Millets are grains or cereals commonly consumed as food due to their rich nutritional profile and wide health benefits range. They are staple food in many parts of India. Millets can grow in dry weather conditions under high temperatures.

Millets are nutritious and rich in dietary fiber, amino acids, antioxidants, B vitamins and many more¹. They are carbohydrate-rich which is mostly non-starchy due to their high fiber content, making them beneficial for various metabolic conditions.

2023 was declared as the International Year of Millets by the United Nations.

Millet Health Benefits

This section is not just about listing the importance of millets; it is about giving you multiple reasons to consider including millets in your daily diet.

Millets Benefits of Cardiovascular Health

Millets benefit our heart health in multiple ways. If you want to keep a check on your cholesterol levels, millets are a great option. Consumption of millet is linked with reduced triglycerides and harmful LDL cholesterol levels while increasing good HDL cholesterol^{2 3}. They also reduce cholesterol absorption in the body.

Additionally, millets are naturally low in saturated fats. They contain healthy unsaturated fats and can be used in replacement of refined flour and highly polished rice.

As discussed earlier, millets are high in dietary fiber and that includes both soluble and insoluble. The soluble fiber in millet binds with free-floating cholesterol in the body and transports it for elimination from the body.

Millets are a good source of minerals like potassium, magnesium, etc. that support healthy blood pressure levels and reduce hypertension risk. All these factors act collectively in the body to keep your heart function smooth and healthy.

Millets Benefits for Weight Loss

Millets can be a great addition to any weight loss diet. They are versatile to use and can be used in multiple recipes so you can never get bored of them.

Millets are high in complex carbs acting as a source of sustained energy and keeping you energetic for longer duration. Their high fiber content also facilitates satiety and reduces untimely food cravings.

Millets can provide you with your daily dose of essential vitamins and minerals with fewer calories. These nutrients support better energy metabolism. You may notice better body composition and BMI within a few weeks⁴.

Millets Benefits for Diabetes

People with diabetes or at risk of developing insulin resistance can easily consume millets.

Despite being carb-rich, millets have a low glycemic index and do not cause a sudden spike in blood sugar levels. Their high fiber content also supports a slow and steady release of glucose into the bloodstream.

Several studies have observed a remarkable reduction in HbA1c levels in people who consume millets regularly⁵. They can be an effective strategy to improve insulin sensitivity and prevent frequent blood sugar level fluctuations⁶.

Try it and notice the difference!

Millets Benefits for Gastrointestinal Disorders

Millets are easy to digest and naturally gluten-free. So if you are sensitive or intolerant to gluten or suffer from coeliac disease, feel free to include millets in your diet.

Make sure to read the label or warning carefully before buying a millet as it may be processed in a facility containing gluten foods like wheat, rye, triticale or barley.

Additionally, dietary fiber in millets helps alleviate common indigestion issues like constipation, bloating, acidity or gas formation by nourishing probiotics or gut-friendly bacteria⁷.

Millets Benefits for Oxidative Stress

Millets are packed with plant-based nutrients like quercetin, phenols, flavonoids, ellagic acid, etc. that serve as potent antioxidants in the body. These compounds exert powerful action against free radicals and oxidative stress, protecting our healthy cells, brain, heart and skin.

Types of Millets

Here are some different types of millets

Foxtail Millet / Kangni

Foxtail millet is also called the Italian millet. It is a source of many essential nutrients like healthy carbs, protein, dietary fiber, zinc, iron, calcium, phosphorus, and magnesium⁸.

Foxtail millet is considered very beneficial for people with heart disorders and diabetes due to its high magnesium content. Its high fiber content plays a crucial role in digestive health, promoting regular bowel movements, and preventing constipation.

It also has an impressive amino acid profile providing eight essential amino acids out of nine. It is easy to digest and besides keeping your energy levels up, foxtail millet can help meet your daily protein needs.

You can enjoy this gluten-free grain in porridge form or add it to pulao, upma, dosa or khichdi.

Kodo Millet

It is believed that kodo millet originated in India. This millet is easily available, cost-effective and a nutrient powerhouse.

The colour of kodo millet grain varies from red to grey. It is high in fiber, calcium, magnesium, iron, B vitamins and gluten-free with minimal phytic acid – an anti-nutrient⁹. Kodo millet is rich in flavonoids with exceptional antioxidant effects.

Numerous studies suggest that kodo millet possesses anti-diabetic, anti-cancer, and anti-ageing properties.

Kodo millet can be used to make dosa, idli, homemade bread, porridges, infant formulas, and baked foods. It can also be enjoyed in puffed or popped form.

Pearl Millet / Bajra

Pearl millet or bajra is a coarse grain and is widely grown and consumed in India.

Many of you must have tried traditional bajra roti packed with nutrition.

Bajra is naturally gluten-free and high in plant-based nutrients like antioxidants and phytochemicals. It also contains phosphorus, zinc, magnesium, copper, potassium, manganese, and B vitamins¹⁰.

Pearl millet is considered suitable for people with diabetes or those aiming for weight loss.

This grain can be enjoyed in khichdi, kheer, laddoo, puffed or popped form. You can use pearl millet flour for healthy chapatis, cookies, dosa, bread, pancakes, or cheela.

Barnyard Millet / Sama Rice

Barnyard millet is popularly consumed in India, especially during fasting days when people refrain from consuming grains like whole wheat and rice.

However, it is such a nutritious grain that it should not be restricted to fasting days only. Barnyard millet is low in calories but high in nutrition. Packed with dietary fiber, protein, magnesium, iron, calcium and phosphorus, this grain is easily digestible.

The low glycemic index of Barnyard millet makes it advantageous for diabetic people, weight watchers and those dealing with insulin resistance¹¹. It does not increase your cholesterol levels and can also be enjoyed by people avoiding gluten.

Finger Millet / Ragi

Ragi millet is one of the richest plant-based calcium and potassium sources¹².

Extensively grown in India, ragi or nachni is one of the popular millets owing to its nutritional value and health benefits. It contains antioxidants having anti-microbial and anti-inflammatory properties.

Studies support that carbohydrates present in finger millet are diabetic-friendly and have a better glycemic response¹³. Ragi is also superb for our skin health and gut health. Its high antioxidant and fiber content encourages a heathy gut, supports better digestion and fights cancer-causing free radicals.

You can use ragi millet to make lip-smacking power-packed idlis, dosa, porridge, energy balls, cookies, and chapatis.

Sorghum Millet / Jowar

Another grain that can be included in a weight loss diet is jowar. It has recently become one of the staples of many athletes and fitness enthusiasts.

Jowar or sorghum boasts high levels of calcium, protein, iron, fiber, potassium, phosphorus, and B vitamins. Regular intake of sorghum may help avert several digestion-related issues like bloating, constipation, flatulence, etc.

Its high antioxidant content protects our heart and other organs.

People with regular workout schedules resort to jowar to support their fitness goals. Not only does it keep them energetic, but its high calcium, iron and magnesium content supports healthy joints and muscles to perform their workout better.

The high protein content improves satiety, prevents muscle loss and reduces unwanted food cravings, thereby, decreasing overall calorie intake.

Some people also add jowar flour to their face packs for topical application to reduce skin blemishes, pigmentation, and maintain hydration for a youthful look.

Proso Millet

Similar to other millets, proso millet also exhibits an exceptional nutritional profile.

It is gluten-free, easy to digest, rich in protein, fiber, iron, calcium, magnesium, vitamin B6, and folic acid¹⁴. You can incorporate proso millet in your daily diet to keep your heart, cholesterol, blood glucose, and blood pressure levels in control.

Proso millet can be cooked or used in various recipes. You can consume it simply in boiled form like rice. Else, use its flour to make healthy chapatis, breads, dosa or baked items.

Millet Nutrition (Per 100g)

Type of Millet	Energy (kcal)	Protein (g)	Carbs (g)	Fiber (g)	Fat (g)	Calcium (mg)	Potassium (mg)	Iron (mg)	Phosphorus (mg)	Magnesium (mg)
Foxtail	331	12.30	60.09	6.39	4.3	31	250	3.6	290	81
Kodo	332	8.92	66.19	6.39	2.55	15.27	107.8	2.34	101	122
Pearl	348	10.96	61.78	11.49	5.43	27.35	365	6.42	289	124
Barnyard	346	10.13	65.55	7.72	3.89	16.06	105	1.26	130	91.41
Ragi	321	7.16	66.82	11.18	1.92	364	443	4.62	210	146
Sorghum	334	9.97	67.68	10.22	1.73	27.60	328	3.95	274	133
Proso	341	12.50	70.04	2.2	1.10	14	195	0.8	206	153

Delicious Millet Recipes for Weight Loss

Ragi Porridge

Ingredients –

• 1/2 cup Ragi flour
• 1 cup water
• 1 tbsp jaggery
• 1 cup milk
• Chopped nuts and seeds

Recipe –

• Mix ragi flour and water in a heated pan. Stir and mix well until the paste thickens with a smooth consistency. There should be no lumps.
• Cook the mixture until glossy. Add jaggery and mix well.
• After that add milk, mix well and turn the flame off.
• You healthy porridge, also called as ragi malt, is ready.
• Garnish with chopped nuts and seeds.

Millet Fried Rice

Ingredients –

• 1 cup any millet (boiled and cooled)
• 2 cup water
• 2 tsp olive oil
• Chopped spring onion
• 2 garlic cloves (minced)
• 1 small ginger piece (minced)
• 1/2 cup mixed chopped vegetables (green beans, red bell peppers, carrots, peas & sweet corns)
• Sauces like soy sauce and ketchup
• Salt and pepper to taste

Recipe –

• In a heated pan, add chopped onions and sauté until they turn translucent.
• Add minced garlic, ginger, and green chillies (if using). Sauté for another minute until fragrant.
• Add chopped veggies and stir-fry until the vegetables are tender yet crisp.
• Add sauces, salt and pepper powder.
• Add the cooked and cooled millet to the pan with the vegetables and sauces.
• Stir-fry for another 2-3 minutes, allowing the flavours to blend.

Chickpea & Millet Salad

Ingredients –

• 1 cup any millet like pearl millet/barnyard millet (soaked and boiled)
• 1/2 cup boiled Chickpeas
• 1/4 cup mixed chopped vegetables like cucumber, tomato, bell peppers or carrots
• 2 tsp lemon juice
• 1 tsp extra-virgin olive oil
• Salt and pepper to taste

Recipe –

Mix all the ingredients and toss them well. You can garnish the salad with fresh coriander leaves.

Conclusion

To sum up, whether you are on a weight loss journey, or seeking to improve your overall well-being, consider the power of millets to diversify your meals and enjoy the health benefits.

Choose from the delightful array of Foxtail, Finger, Pearl, Sorghum, Barnyard, or Kodo to add a nutritious punch to your plate.

As you incorporate these fantastic millets into your diet, remember that consistency and balance are key to enjoying the journey to a healthier you!

Frequently Asked Questions

Sources

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6. Agrawal, P., Singh, B. R., Gajbe, U., Kalambe, M., & Bankar, M. N. (2023). Managing diabetes mellitus with Millets: a new solution. Cureus. https://doi.org/10.7759/cureus.44908 ↩︎
7. Chen, Y., Zhang, R., Xu, J., & Ren, Q. K. (2022). Alteration of intestinal microflora by the intake of millet porridge improves gastrointestinal motility. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.965687 ↩︎
8. Kalsi, R., & Bhasin, J. K. (2023). Nutritional exploration of foxtail millet (Setaria italica) in addressing food security and its utilization trends in food system. eFood, 4(5). https://doi.org/10.1002/efd2.111 ↩︎
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