Are you trying to lose weight yet finding it hard to reach your goal? Well, if that is the case, it is time you replace rice and wheat in your diet with millet. There are many types of millets and they all have several health advantages and nutritive qualities as well as high fiber content. Including millet in your diet will aid in your weight loss journey and support your digestive system health.

What are Millets? 

Millet is a whole grain rich in nutrients and it is usually farmed in India, other Asian, and some African nations. Despite being members of the Poaceae family, millets vary in terms of species, color, and appearance and there are two classifications for this crop: large millets and small millets. Millets contain important amino acids and dietary fiber, and these elements make millet useful for weight loss. Additionally, millet contains important fatty acids that might increase metabolism and promote weight reduction, and that is the reason why millet is a fantastic grain for anyone trying to stay healthy and reduce weight.

As we have already mentioned, you can find many types of millet that are all tasty and good for your health. However, some millets are more popular than others, so let us give you a small list of the most popular millets in the market.

• Bajra/Pearl Millet: Bajra is low in calories but high in fiber and you’ll feel satiated and avoid overeating when you include bajra in your meal.
• Foxtail Millet/Kangni:  This millet is packed with complex carbohydrates and more importantly, it is gluten-free, making it the ideal cereal for gluten-sensitive people.
• Ragi/Finger Millet: Rich in calcium, iron, protein, and fiber, ragi is good for your general well-being in addition to aiding in weight loss by keeping you feeling fuller for longer.
• Jowar/Sorghum: Jowar has several health advantages, ranging from increasing metabolism to supporting heart and bone health, and its high vitamin B content acts as a nutritional superhero, keeping your energy in balance.
• Rajgeera/Amaranth: Filled with vitamins and fiber, this millet grain keeps you full for long hours and as a result, you eat less food than you usually would, and the calorie deficit caused by this process helps you lose weight.

How Millet Helps You Lose Weight? 

• High Fiber Content: Dietary fiber is essential for controlling weight,  because foods high in fiber take longer to digest, which prolongs feelings of fullness and lowers total caloric intake. Furthermore, studies indicate that dietary fiber controls hunger and increases satiety, which helps people avoid overindulging and, eventually, lose weight. Millet has a high fiber content and both soluble and insoluble fiber found in millets contribute to gastrointestinal health by lowering inflammation and regulating bowel motions.
• Low Glycemic Index: Studies reveal that millets have a low GI (glycemic index) which implies that millets help you feel fuller for longer by releasing glucose into the circulation gradually. Sugar and refined grains are examples of high GI meals that cause a sudden surge in blood sugar and you have a sharp decline in energy as a result, which makes you feel hungry shortly after eating. On the other hand, low GI foods, like millet, keep blood sugar levels steady, which can reduce appetite and promote weight reduction in the long run.
• High in Protein: A hundred grams of raw millet has around ten to eleven grams of protein, and foods high in protein boost fullness, decrease hunger, and aid in weight reduction. Millet’s high protein content may also aid in maintaining lean muscle mass, which is crucial for weight loss.

Final Remarks

Millets are nutritious whole grains that are gluten-free, high in fiber and contain protein, and they are members of the Poaceae family. The grain has long been included in many Indian diets but now, because of its many health advantages, it is becoming more well-liked all over the world. These rich grains are particularly useful if you are trying to lose weight and looking for good alternatives to rice and wheat products.