Millets for Weight Gain

Millets for Weight Gain: Boost Healthy Weight with These Nutritious Grains

Millets have always been touted as the healthy food that when we say you can gain weight by consuming them, you may be confused and rightly so. How can the same food that helps in losing weight, help gain weight? Surprising but true. Millets, rich in nutrients can also curb your unhealthy cravings ensuring a steady weight gain. Wondering how? Hear us out!

 

Why Millets Are Great for Weight Gain

If you are on a mission to gain weight and more importantly, muscle mass, nutrient rich foods like millets are important for the kind of calorie intake you need. Millets also stand out because they offer a bundle of nutrition that include carbohydrates, protein, and essential vitamins, making your weight gain sustainable and beneficial in the long run.

How Millets Help in Healthy Weight Gain

High in Energy:  The complex carbs in millets ensure a steady release of energy. This means you stay satiated for a long time to help you avoid those energy crashes. This makes it ideal for those with fast metabolism, struggling to maintain weight.

Rich in Protein for Muscle Growth: Unlike refined grains, which are mostly empty calories, millets like ragi, bajra, and foxtail millet offer an additional benefit by offering protein content that aids in muscle repair and development.

Contains Healthy Fats: Some millets, such as bajra and kodo millet, contain healthy unsaturated fats that are essential for weight gain without increasing the risk of cardiovascular issues. 

Packed with Micronutrients: Millets contain vital minerals such as iron, magnesium, phosphorus, and zinc, which support metabolism and overall well-being. They also help in reducing fatigue, a common issue among those struggling to gain weight.

Aids in Digestion and Nutrient Absorption: Weight gain is not just about eating more, it’s about how well the body absorbs and utilizes nutrients. The high fibre content in millets means that they improve your gut health, prevent bloating and ensure the nutrients are well absorbed by the body.


Which Millets Are Best for Weight Gain?

1. Bajra (Pearl Millet) – The Ultimate Energy Booster

Bajra is among the highest-calorie millets, making it a great choice for those trying to gain weight. It is:

  • Packed with complex carbs, ensuring sustained energy release.

  • Rich in phosphorus and magnesium, promoting bone strength and stamina.

  • A good source of essential fats, which help in adding healthy weight.

Did you know? In Rajasthan, bajra is often consumed with ghee and jaggery . This is known to add body mass.

2. Foxtail Millet – The Fast-Digesting Power Food

Foxtail millet is an easy-to-digest millet that helps increase calorie intake without causing bloating. It is:

  • Rich in protein, essential for muscle growth.

  • A great source of vitamin B6, which improves metabolism and digestion.

  • Naturally gluten-free, making it ideal for people with dietary restrictions.

3. Ragi (Finger Millet) – The Protein and Calcium Powerhouse

If you’re focusing on muscle building and overall weight gain, ragi is an excellent addition to your diet. It contains:

  • More calcium than any other cereal, helping with bone development and endurance.

  • Amino acids and iron, which aid in appetite regulation and muscle recovery.

  • High fiber content, which supports digestion while preventing bloating.

4. Kodo Millet – The Metabolism Booster

Kodo millet is an ideal weight gain millet that improves digestion and boosts energy. It is:

  • Loaded with antioxidants, helping with nutrient absorption and overall health.

  • Low glycemic index, providing a steady supply of energy throughout the day.

  • High in fiber and protein, supporting a balanced diet. For those seeking a gluten-free diet, the Gluten Free Goodness Combo is an excellent choice


Is Millet Good for Weight Gain in Babies?

Introducing the right foods during infancy plays a crucial role in healthy weight gain and overall development. Millets, being naturally rich in complex carbohydrates, essential proteins, and micronutrients, serve as an excellent alternative to commercial baby foods. These grains provide sustained energy, promote digestion, and help in building strong bones and muscles.

Why Millets Are a Great Choice for Babies

  • Gentle on Digestion – Unlike refined grains, millets are easy to digest and prevent constipation.

  • High in Energy – Packed with complex carbs and essential fats, millets ensure steady weight gain.

  • Rich in Calcium and Iron – These nutrients support bone growth and brain development in infants.

  • Gluten-Free and Hypoallergenic – Ideal for babies with sensitive digestion or gluten intolerance.

Ragi (finger millet) is a traditional first food for babies in many parts of India due to its high calcium and iron content.


Ragi (finger millet)


How to Incorporate Millets into Your Diet for Weight Gain

Breakfast: High-Energy Millet Meals

  • Millet Lassi Bowl – Blend cooked millets with yogurt, dates, and nuts for a thick, creamy lassi.

  • Ragi Banana Pancakes – Made with ragi flour, eggs, and mashed bananas, perfect for a filling breakfast.

  • Pearl Millet Porridge – Slow-cooked bajra with coconut milk and jaggery, topped with almonds.

Snacks: Midday Fuel for Healthy Weight Gain

  • Bajra Cheese Crackers – Baked crackers made with bajra flour, butter, and cheese.

  • Millet Ladoo – Made with ground foxtail millet, ghee, jaggery, and cardamom.

  • Spiced Millet Puffs – A savory snack made by roasting millets with ghee and Indian spices. Millet-based snacks like the Little Munchkins Combo can provide a tasty and nutritious option for your midday fuel

Main Meals: Filling and Nutritious Choices

  • Stuffed Bajra Paratha – Bajra flatbread stuffed with mashed sweet potatoes and spices.

  • Foxtail Millet Biryani – A rich and aromatic millet biryani with vegetables and cashews.

  • Ragi and Dal Soup – A thick, hearty soup made from ragi flour and protein-rich lentils.

Tip: Pairing millets with healthy fats (ghee, coconut oil, or nuts) enhances calorie absorption and promotes better digestion.


Common Myths About Millets and Weight Gain

Myth 1: Millets Are Only for Weight Loss

Fact: While millets are rich in fiber and can support weight management, they are also high in complex carbohydrates, protein, and healthy fats—making them an excellent choice for weight gain when consumed in the right portions and paired with calorie-dense foods like nuts, ghee, and dairy.

Myth 2: Millets Don’t Provide Enough Calories for Weight Gain

Fact: Millets such as bajra, foxtail millet, and ragi are energy-dense grains. For example, 100g of bajra contains around 350 calories, making it comparable to rice or wheat. When cooked with healthy fats and proteins, millet-based meals can be just as effective in supporting weight gain as traditional grains.

Myth 3: Millets Are Hard to Digest

Fact: Some people believe millets are difficult to digest, but when soaked, sprouted, or fermented, they become easier on the stomach. Traditional preparations like fermented ragi porridge, millet dosas, and khichdi improve digestion while ensuring maximum nutrient absorption.


So conclusively, yes, millets do help you in building a healthy muscle mass and not fall for the shortcuts that make you gain weight in unhealthy manner. Pair them with the right fats and consume on a regular basis to see your protein intake as well as body mass go up.

 

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