Does millet help in weight loss if you introduce it in your diet? Of course it does- but only if you consume them the right way. In this guide, you can find out about the best millets for fat loss and how to have them in your diet. Even if you are busy and do not know how to manage your routine with this new diet, you can get easy ideas in this blog.
Nutritional info of millets:
Get to know about how does millet help in weight loss with all these nutrients.
| Nutrient | Amount |
| Energy | 378 kcal |
| Protein | 11 grams (22% DV) |
| Fats | 4.2 grams (5% DV) |
| Carbs | 73 grams (27% DV) |
What makes millets suitable for fat loss?
Here are 4 aspects that make millets suitable for fat loss:
● High Fiber Content:
Millet’s high dietary fiber ie 8-10% is what makes it exactly needed for high satiety and low hunger pangs, at the same time. In addition, this is good for your blood sugar levels. Many fat loss dieticians suggest it for organic weight management.
● Low Glycemic Index:
Millets have a low glycemic index (GI: 54-68), causing a slow release of glucose. It helps your insulin levels and thus low fat storage as compared to other grains.
● Protein-Rich:
Also, they are a good source of protein (6-11%), which is also good for bodybuilding nutrition along with fat loss goals.
Other nutritional benefits of millets:
Here are 6 other nutritional benefits of millets:
● Good gut Health:
Millets, with their dietary fiber, are a complete package for your regular bowel movements. Hence, making your gut a healthy place for your good bacteria.
● Rich in Minerals:
Millets are a good source of minerals like magnesium, phosphorus, and iron, supporting bone health, energy production, and oxygen transport.
● Gluten-Free:
Nature made millets gluten-free, for them to be the best option if you have gluten intolerance or celiac disease and also want to lose fat.
● Happy Heart:
Millets are rich in all the minerals which help your body lower blood pressure and take a charge of your cholesterol levels.
5 Best millets for losing weight:
Eating these 5 millets in your fat loss diet can help you in many ways:
1. Barnyard Millet (kanchivaram):
Low in calories (300 kcal/100g) and high in fiber (13.6g/100g).
2. Foxtail Millet (kangani/khaira):
High in dietary fiber and complex carbs- perfect for weight loss with a healthy gut.
3. Finger Millet (Ragi):
A common millet in your supermarket, it can help you lose weight with its mineral content.
4. Pearl Millet (Bajra):
High in protein and fiber, boosting metabolism and aiding weight loss.
5. Kodo Millet:
Good for your body’s natural detox along with a stable metabolism for losing fat.
3 smart ways to add millets in your fat loss diet
Here are the smartest ways to add millets to your weight loss diet:
1. Swap Refined Grains:
You can start off with switching your usual rice or wheat with millets. Moreover, go ahead and try a bajra roti or ragi dosa for a healthy touch.
2. Millet-Based Breakfasts:
Does millet help in weight loss at any time of the day? Well, when your day begins with a millet porridge (like ragi or kodo millet) you perform better. You can try it with fruits and nuts or maybe try millet upma or idlis for an ideal fat loss breakfast.
3. Snack Smart:
You can roast foxtail or pearl millet to make crunchy snacks for fat loss. Moreover, cooked millets in salads or soups can give you extra fiber and protein.
Mistakes to avoid while choosing millets for fat loss:
Many people make these common mistakes which you must avoid with millets in your diet:
● Don’t Overprocess:
Avoid refined or processed millet products, as they do not have any loose nutrients and fiber. However, you can rather go for whole millets instead.
● Choose the Right Millet:
Different millets have varying nutritional profiles as they all are different. Thus, you must go with the ones that fit your diet needs, as in foxtail for fiber or bajra for protein.
● Balance Your Meals:
You can pair your fat loss millets with veggies and other sources of lean proteins, and healthy fats for your wholesome diet plan.
● Eat fibre rich foods too:
Millets might slow down your digestion and to avoid it, your diet must have natural fibres from whole foods.
Does millet help in weight loss– conclusion
To sum up, yes! Millets can be your fat loss friends and help your body in more than ten ways. Their benefits are not just limited to fat loss but deep down their cause too. Most of the fat loss nutritionists add millet based meals to their weight loss clients’ diet plan. Therefore, you can add them to your weight management diet and see the results for yourself.
Frequently asked questions:
A: You can have millets in 2-3 meals a week as part of your balanced diet for a healthy and lasting weight loss.
A: Yes, millets have a low glycemic index, making them a good option for managing blood sugar levels.
A: Yes, millets are nutritious and can be given in kids’ diets in proper portions.
