Does millets help in weighloss?
Millets, the forgotten ancient grains which were our staple for centuries have come to limelight once again in this modern world. For years we largely ignored these nutritious grains, focusing instead on refined ones. But with increased awareness about eating healthy, millets are back into significance.
Research confirmed that millets are enriched in dietary fiber, minerals and proteins. So it is hailed as a tartine to lose or maintain weight by health professionals. These benefits have in a way made millets the staple food of all health enthusiasts.
The following parts will describe the advantages of millet from getting rid of weight and for maintaining our normal wellness. We will also be talking about the various kinds of millet and how to begin adding them into your eating plan for weight loss. Now, if you are looking for a natural and healthy way to lose weight; Read on as I show you how millet can help achieve that.
What are Millets?
Millets are a group of small-seeded grasses grown for many thousands in years in different parts world such as India, China, Africa and even South America. In India, millets are called “Siridhanya” and have been a part of our traditional food culture for thousands of years. The group of millets contains a variety of grains such as sorghum, pearl millet, foxtail millet, finger millet, little millet and so on.
They are versatile grains and can be cooked in many ways. It is possible to boil steam or roast millet for it to be used as edible. Millets do not contain gluten, are rich in fibre and have a low glycemic index making them an ideal food for Diabetics and those with Gluten Allergy/Metabolic Syndrome. Millets are full of critical vitamins and minerals like Iron, magnesium and phosphorous which is why they could be a healthy addition for your weight-reduction plan.
Nutritional Value of millets according to USDA is listed below (approximately per 100 grams raw millet)
Calories: 378kCal
Protein: 11g Fat: 4.22g
Carbohydrates: 72.8g
Fibre: 8.5g
Calcium: 8mg
Iron: 3.01mg
Magnesium: 114mg
Phosphorus: 285mg
Potassium: 195mg
Selenium: 2.7µg
Folate: 85µg
Millets for Weight Loss: How They Help?
Resurgence of millets is not a fad but rather an important reminder of the health benefits they posses and more importantly how effective these juicy gems can play in weight Loss. This article explains various ways through which millets help in weight loss and takes you through some of the best ones to have, that too with a habit.
Here are reasons why millets are good for weight loss;
They are a good source of many nutrients like:
Low in glycemic index (GI):
Research shows that millets are low in Glycemic index (GI) which means that they are less in carbs and don’t spike your blood sugar level .Slow sugar release also helps keep blood sugar more stable, rather than shooting up and then crashing down again in a cycle that leads to hunger pangs and overeating. Millets help in stabilizing blood sugar levels and prevent unwanted snacking too, thus it is easier to adhere a calorie restricted diet.
High Fiber Content: For Increased Satiety
One of the most important benefits that millets have over other grains is their high fiber content. Fiber is essentially 0 calorie packed ingredient into a meal that still allows you to feel full. And that long-lasting fullness makes you less likely to fill up on other unhealthy snacks, leading again towards a caloric deficit optionally needed for weight loss.
Protein-Packed Grains: Keeping Lean Muscle Mass
Protein is an essential nutrient for a successful way of losing weight. It helps you maintain lean muscle which is imperative for a healthy metabolism. With their ability to contribute a pretty sum of protein in your body, millets make sure that even on fewer calories they would not hurt the required intake of this essential element. This not only helps to shed the kilos but also ensures that you predominantly lose weight in fat – rather than losing muscle mass.
Low-Fat: Nutrient-Dense, Not Calorie-Dense
Millets are low in fat due to which they can be an ideal food choice for weight loss. Compared to refined grains which can be rich in article fat and excessive calories, millets are comforting alternatives that perk up nutrients without tipping the calorie scale. This allows you to also eat rich-meals that can help your weight loss goals without sacrificing on those nutrients.
Best Millets for Weight Loss
However, all millets are not the same with respect to weight loss; whereas others are recognized for their unique phytochemicals and potential to contribute towards better health.
2) Ragi (Finger Millet): The Calcium King
Ragi or Finger Millet is exceptionally high in calcium and nutrients. It also has a very high-level of dietary fiber and protein-rich food that stays in your gut longer. Another important benefit of ragi flour is that it does not contain gluten, making it suitable for people with gluten intolerance. Such is the satiety of ragi that it can reduce your hunger pangs considerably, which takes care of a big part if you are focusing on losing weight.
Bajra: low-calorie option
Bajra is again a very good weight loss grain which can help you burn some calories as well. It is so low in calories yet extremely high in fiber, which makes it ideal for those that wish to slim without having a hard time with hunger. In addition, Bajra is believed to enhance digestion and has a positive impact on your heart which makes it more desirable to be included in the diet.
Jowar (Sorghum) – The Metabolism Booster
Sorghum is a rich source of B vitamins that are super important for keeping you feel energetic all day long. The faster metabolism you have, and since your body is burning more calories easily, well it will help to maintain that weight. It also helps in the management of osteoporosis by improving bone health. Its richness in magnesium content makes it good for bone health.
Foxtail millet: The Gluten free complex carb
It is high in complex carbohydrates and dietary fiber; this means that it gives you energy for long periods of time without raising your blood sugar levels. Foxtail millet is gluten free so good for those who have problems with Gluten.
Why prefer millets over other grains?
Brown rice is good due to its high fiber content and hence brown Rice is often recommended for weight loss, but millets offer much more protein as well as healthy fats which provides a balanced approach. Millets also have a lower glycemic index compared to rice which will help people you stay full longer, this reduces the chance of one getting hungry and eating more.
How to Include Millets in Your Diet
As they are versatile grains; Millets can be used in a range of recipes from breakfast to dinner.
6 Ways to include millets in your daily diet:
Millet Flour: Another Super Healthy Wheat Alternative
Millet flour can be used to make chapatis, pancakes and for bread. It can similarly be utilized as a thickener in sauces and soups.
Millet Rawa: Instead of semolina switch to this nutritious option.
You can use millet rawa instead of semolina for dishes like upma, dosas and idlis. This act not only adds nutritional value to these dishes but also makes them more satiating, which allows you maximum control in managing your weight.
Millet Salads- A meal in itself
This makes millet salads a great light but satisfying meal. Use cooked millets as the base, and add in some fresh veggies along with lemon juice for a weight loss friendly yet fulfilling meal.
Millet Sweets- Healthy Guilty Pleasures
Of course, you can have desserts on a weight-loss diet now with the help of millets. Millet Porridge, Kheer and Halwa can keep you stay on the right path of your diet plan.
But, Remember this!
As good as millets are but they contain some antinutrients that can affect nutrient absorption, so it is crucial to limit their consumption.
How to reduce antinutrients?
When the millets are soaked before cooking, their antinutrient content is reduced — this can certainly be very beneficial for you! Similarly, sprouting is another way to improve the bioavailability of nutrients in millets. This helps in digesting millets better and you get maximum nutrition.
The Concluding Thoughts on Millets and Weight Loss
Millets make a perfect addition to any weight loss diet. This, along with their low glycemic index and the fact they are packed full of fiber or protein make lentils a perfect choice for someone hoping to lose weight. Also, Millets are flexible.
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