If you’ve heard of millets and have even tasted them, you’re probably not a fan. But do you know the multitude of benefits these millets come with? And what if we told you that you could make easy yet super-delicious recipes with millets? That’s everything this blog is about!
Millets, often referred to as nature’s gift, have been cherished for centuries across cultures. From their rich nutritional profile to their versatility in culinary creations, millets offer a unique blend of health and taste.
Whether you’re a health enthusiast, a big-time foodie, or someone seeking effective weight loss solutions, this blog will give you all the information you need to know!
Millets are small-seeded coarse grains that have been farmed for thousands of years as a major food source all throughout the world. These ancient grains are very healthy and have a number of benefits.
There are several different millet varieties, including finger millet, foxtail millet, and pearl millet. They are gluten-free and include a lot of fibre, vitamins, minerals, and antioxidants. Since millets may be used to produce porridge, bread, rice substitutes, and even desserts, they are mostly known for their versatility in the kitchen.
With their impressive nutrient profile and culinary adaptability, millets have become a wholesome and sustainable choice for a well-rounded and healthy diet.
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Here are some types of millets that can help you in achieving your weight loss goals:
- Peart Millet: Pearl millet is a high-fibre millet with a low glycemic index that is ideal for weight loss. It is high in fibre, which helps digestion, keeps you fuller over longer periods of time, and helps manage blood sugar levels.
- Foxtail Millet: Foxtail millet is a gluten-free grain with a high fibre content and a low-calorie count. It increases fullness, decreases cravings, and helps in weight loss. It also contains minerals such as iron and calcium.
- Finger Millet: Finger millet contains high calcium levels, which help strengthen bones. The low-fat content and dietary fibre also make it a good choice for weight loss.
- Barnyard Millet: Barnyard millet is a low-calorie fibre grain with a low glycemic index. It helps control blood sugar levels, reduce cholesterol, and support weight loss efforts.
- Kodo Millet: Due to its high fibre content, Kodo millet, a gluten-free millet, helps manage weight. It supports steady blood sugar levels, proper digestion, and hunger control.
- Little Millet: Little millet is a small-grain millet with a low glycemic index and a high fibre content. It gives you long-lasting energy, keeps you satisfied for longer, and promotes weight loss by limiting overeating.
- Proso Millet: Proso millet is versatile and can be used in various dishes. It is low in calories, high in fibre, and contains essential nutrients.
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It’s important to consult with a healthcare professional or nutritionist to determine the best approach for your individual needs and dietary requirements.
Millets can be a valuable addition to a weight loss journey due to the following benefits:
- High fibre content: Millets are high in dietary fibre, which increases fullness and helps with appetite management. This can help with weight management by preventing overeating.
- Low glycemic index: Most millets have a low glycemic index, which means they are slowly digested and absorbed, slowly releasing glucose into the bloodstream. This helps to stabilise blood sugar levels, lowering cravings and preventing insulin surges.
- Nutrient-dense: Despite being low in calories, millets are packed with essential nutrients such as vitamins, minerals, and antioxidants. These nutrients support overall health.
- Complex carbohydrates: Millet contains complex carbohydrates that take longer to digest, providing sustained energy and preventing blood sugar spikes.
- Reduced fat absorption: Some millets, such as finger millet (ragi), have been found to reduce the absorption of dietary fat in the body. This can contribute to weight loss by limiting the amount of fat stored.
- Gluten-free option: Millets are naturally gluten-free, making them an ideal choice for gluten-sensitive people. This broadens your meal options and can help you lose weight while improving gut health.
Here are 5 delicious Indianised recipes that will help you have a wholesome meal without compromising on the nutritional value:
1. Millet Dosas
Use a combination of foxtail millet and urad dal to make these crispy and nutritious dosas. Soak them separately for a few hours before grinding them into a smooth batter. To improve the flavour and texture of the batter, leave it to ferment overnight.
Heat a tawa (griddle) and distribute a ladleful of batter into a thin circular shape. Cook until both sides are golden brown. Serve these nutritious dosas with coconut chutney and sambar for a tasty and nutritious meal.
2. Millet Upma
Upma is a popular South Indian breakfast dish that can be easily prepared using millets. Select a millet variety, such as tiny millet or barnyard millet.
In a pan, toast the millet until fragrant, then sauté the onions, mustard seeds, curry leaves, and green chillies. Combine the roasted millet, water, and salt in a mixing bowl. Cook covered until the millet is fluffy and tender. Serve hot, garnished with fresh coriander leaves, for a filling and nutritious breakfast choice.
3. Millet Energy Balls
Energy balls made from millet are a convenient, nutrient-dense snack. Begin by cooking your preferred millet, such as pearl millet or finger millet.
In a mixing dish, combine cooked millet, chopped nuts such as almonds and cashews, seeds such as chia or flaxseeds, finely chopped dates, and a sweetener such as honey or maple syrup. Mix thoroughly, then roll the mixture into little bite-sized balls. Refrigerate for a few hours or until firm.
4. Millet Salad
Cook any millet variety, such as Kodo millet or Proso millet, for a refreshing and nutritious salad. Once it has been cooked and cooled, toss the millet with a variety of diced vegetables such as cucumbers, tomatoes, bell peppers, carrots, and herbs such as cilantro or mint.
Drizzle with lemon juice, olive oil, salt, and pepper dressing. For extra flavour and texture, add feta cheese, roasted almonds, or dried fruits to the salad.
5. Vegetable Millet Khichdi
Choose a millet such as barnyard millet or foxtail millet to make a hearty and filling millet khichdi. Rinse the millet and soak it for 30 minutes with the split yellow lentils (moong dal). Heat oil or ghee in a pressure cooker and temper cumin seeds, ginger-garlic paste, and spices such as turmeric, coriander powder, and garam masala.
Mix in the soaked millet and lentils, as well as the carrots, peas, and beans. Pour in the water, season with salt, and cook under pressure until everything is well cooked. Pair this aromatic and nutritious khichdi with yoghurt or pickle for a complete meal.
While millets offer numerous health benefits, overconsumption can lead to certain side effects. Consuming them in moderation is essential to maintaining a healthy diet. Here are some potential side effects of overconsumption:
- Digestive issues: Because of its high fibre content, millet can induce bloating, gas and stomach pain in people with delicate digestive systems.
- Thyroid interference: Some millets, such as pearl millet and sorghum, contain goitrogens that, if ingested in excess, might interfere with thyroid function. This could result in thyroid problems.
- Mineral imbalance: Millets contain phytic acid, which can inhibit mineral absorption, such as iron, zinc, and calcium. Mineral shortages may result from improper processing or cooking processes.
- Oxalate content: Certain millets, like amaranth, contain oxalates. A high intake of oxalate can cause kidney stones in susceptible individuals.
- Allergic reactions: Although rare, some individuals may be allergic to specific millet varieties, resulting in allergic reactions such as skin rashes, itching, or respiratory issues.
Remember, balance is key. Those with preexisting medical conditions or specific concerns should consult a healthcare professional before incorporating millet into their diet.
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In conclusion, millets stand tall as a powerhouse of nutrition, taste, and weight loss benefits. From their rich nutritional profile, packed with essential minerals, fibre, and antioxidants, to their ability to promote satiety and support healthy digestion, millets have earned their well-deserved reputation as a superfood.
The myriad types of millets available offer a wide range of flavours and textures, allowing food enthusiasts to unleash their creativity in the kitchen.
So, if you were wondering whether including millets in your diet is a good idea, we hope this blog answered your questions!
Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.
- Which type of millet is good for weight loss?
Due to their low-calorie count, pearl millet or bajra is one of the best millet choices for weight loss. It is rich in protein, fibre, magnesium, iron, calcium, and other nutrients too, making it an ideal choice for health concerns.
- Can we eat millet daily?
Yes, you can eat millets daily, which will help improve your overall health. It can help prevent heart conditions in women after menopause. It may also lower blood pressure and lower cholesterol levels. Since it contains fibre, people with gallstones will also gain from it.
- Who should not eat millet?
People with thyroid issues are usually advised against consuming millets as they contain goitrogens, which may prevent iodine from being properly absorbed, even if cooking may diminish their effects to an extent.
- What are the 5 types of millets?
The five types of millets include- foxtail millet, pearl millet, little millet, finger millet, and barnyard millet.
- Which millet has vitamin D?
Foxtail millet, which has a high level of calcium, is essential for preserving your bone health. This millet is also known for its high vitamin D content.