Do Millets Help in Weight Loss?

With the rise in awareness about health and nutrition, more and more people are making a shift towards a healthier lifestyle. Many of us are doing this by focusing on what we eat, taking care of our protein and fibre intake, monitoring how much we move, etc, for reasons ranging from wanting to lose weight, to staying fit, to managing a health condition. In this journey, millets must have popped on your social media feed as a nutritious alternative to regular carb-rich foods like rice and maida. But do millets really help with weight loss as claimed? The simple answer is yes but a detailed explanation to support the claims and benefits of millets is befitting to help you understand why.

Nutritional Benefits of Millet for Weight Loss

1. High Fiber Content for Satiety

Millets are high in crude fibre content which give a feeling of fullness. When compared to foods like white rice and maida, millets dense in nutrients, keep you full for longer. This automatically means you tend to eat less, contributing to your calorie deficit.

2. Low Glycemic Index to Control Blood Sugar

Millets are usually recommended for diabetics as they have a low glycemic index. This means when consumed, they are absorbed gradually into the bloodstream and not rapidly. This gradual absorption helps in maintaining stable energy levels throughout the day. This also translates to less probability of those sudden hunger pangs.

3. High Protein Content for Muscle Retention     

Calorie-deficit, that is energy spent is more than the energy consumed, is the key for any weight loss goals. To achieve this, one shouldn’t compromise on protein intake  which preserves  lean muscle mass. Millet therefore is a good source of protein-rich grain substitute for white rice. 

4. Polyphenols for Metabolism Boost

Millets are also rich in polyphenols, which are powerful antioxidants. Polyphenols help reduce oxidative stress in the body, which can improve metabolic rate and fat burning. 

Types of Millets for Weight Loss

1. Little Millet

Little Millet also known as samai or samalu are among the smallest of millets. While the high fibre in these millets helps increase feelings of fullness, its low glycemic index ensures a slow release of energy, which helps in managing hunger.

2. Kodo Millet

Kodo Millet or varagu is known for its ability to aid digestion. Its high fibre content is good for the essential gut bacteria, thus reducing bloating. This millet is also rich in antioxidants, which helps in dealing with oxidative stress and in improving metabolism. Kodo millet can be used in traditional South Indian recipes like idli, puttu, or pongal.Kodo Millet is rich in fiber and antioxidants that help with digestion and boost metabolism. Try our Millet Murukku - Fresh  Moringa Murukku made with Millet for a gut-friendly snack.

3. Barnyard Millet

Barnyard Millet or kuthiravali can be used as a substitute for rice. Its high fibre content helps with digestion and promotes weight loss. You can use barnyard millet to bring a twist in your traditional recipes like khichdi, upma, etc,. 

4. Finger Millet (Ragi)

Finger Millet, also known as Ragi, Millet Ragi Murukku  is one of the most widely consumed millets. Rich in calcium this not only supports bone health but also plays a role in controlling hunger. It can be consumed as a porridge, or used for making a variety of Indian dishes like  idli, roti, etc,. 

5. Adlay Millet

Adlay Millet is also known as Job's Tears or gavedhukam in Telugu.This millet yet again is high in fibre, antioxidants, and essential nutrients. It helps regulate digestion and maintain stable energy levels, both of which are key for weight loss goals. Using adlay  millet, you can prepare millet salad, multigrain rice, or broths and soups.

How to Incorporate Millet into a Weight Loss Diet

Meal Substitutions Using Millet

The easy way to consume millets is to use them as direct substitutes for rice and wheat. You can also start off by partly replacing them like trying multigrain rice instead of just white rice, and multi-grain atta, etc.

• How to Cook Millet for Weight Loss:
  Use a 1:2 ratio of millet to water. Bring this to a boil, then simmer for 15-20 minutes until tender. 

Millet Recipes for Weight Loss

Millet Porridge

• Ingredients: 1 cup millet, 2 cups water or almond milk, fresh fruits, chia seeds, cinnamon.
• Instructions: Cook your choice of millets into a slurry consistency, then add in the chia seeds. Top with fruits and nuts.

Millet Stir-Fry

• Ingredients: 1 cup cooked millet, mixed vegetables, olive oil, soy sauce, garlic.
• Instructions: Sauté vegetables and garlic, then mix in cooked millet with soy sauce.

Millet Salad

• Ingredients: 1 cup cooked millet, cherry tomatoes, cucumber, red onion, herbs, feta or chickpeas.
• Instructions: Combine above ingredients and toss with lemon vinaigrette.

Best Times to Eat Millet

It’s best to kick off your day with millet-based breakfasts like millet porridge or millet pongal, to keep your energy levels balanced for the rest of the day.

Millet salads are a great addition to include in your lunch. You could also switch up your white rice with millets like samai or little millet.

Avoid millets in the late night to ensure proper digestion while you sleep.

Discover our range of Best Sellers millet snacks

Frequently Asked Questions (FAQs)

FAQ 1: Which millet is good for weight loss?
All types of millet are great for weight loss, but Little Millet and Barnyard Millet are particularly beneficial due to their high fibre content and low-calorie nature. Kodo Millet is also a good option as it aids digestion, while Finger Millet (Ragi) helps with satiety, and Adlay Millet supports digestion and energy balance.

FAQ 2: Can millet replace rice in a weight loss diet?

Yes, in fact it’s the easy and best way to target weight loss. It is lower in calories, higher in fiber, and has a lower glycemic index than white rice, helping to maintain stable blood sugar levels and prevent overeating.

FAQ 3: How much millet should I eat per day for weight loss?
A typical serving of millet for weight loss is about 1/2 to 1 cup of cooked millet (approximately 100-200 grams), depending on your daily caloric needs and the rest of your diet. It's best to pair it with a balanced meal that includes vegetables, protein, and healthy fats.

FAQ 4: Are there any side effects of eating millet daily?
For most people, eating millet daily is safe. However, because millet is high in fibre, excessive consumption can cause digestive issues. It’s important to gradually increase the millet intake and drink plenty of water.