Millets are becoming increasingly popular as a healthy alternative to refined grains. Apart from being gluten-free, these ancient grains have numerous health benefits, including aiding in weight loss. In this article, we will discuss the various millets that can help with weight loss, their nutritional benefits, and how to incorporate them into your diet.
Introduction
Weight loss is a challenging task that requires a well-balanced diet and regular exercise. While many fad diets promise quick weight loss, they often fail to provide essential nutrients, leading to various health issues. Hence, it is essential to choose a healthy and sustainable way to lose weight. One such option is to incorporate millets into your diet.
Moreover, you can now enjoy healthy snacks made from millets that are certified diabetic-friendly. Keeros Supernacks offers a wide variety of healthy supersnacks made from superfoods like millets. These snacks can be a great way to satisfy your cravings while still maintaining a healthy diet. Give them a try and see how delicious and nutritious they can be- https://keeros.in/collections/super-snacks
What are Millets?
Millets are small-seeded, grass-like grains that have been cultivated for thousands of years in various parts of the world. These ancient grains are naturally gluten-free, making them a healthy alternative to refined grains for those who suffer from celiac disease or gluten sensitivity. Apart from being nutritious, millets are also environment-friendly as they require less water and fertilizers than other crops.
Millets for Weight Loss
How Millets Aid in Weight Loss
Millets have a low glycemic index, meaning they release glucose slowly into the bloodstream, keeping you full for a longer time. This helps in controlling hunger pangs, reducing cravings, and promoting weight loss. Additionally, millets are rich in dietary fiber, which aids in digestion and prevents constipation, further aiding in weight loss. If you're looking for a healthy snack option that incorporates millets, try Keeros Multigrain Supersnack. In addition to being a tasty snack, Keeros Multigrain Supersnack is also a great source of protein and dietary fiber. It can help you feel full and satisfied between meals, reducing your overall calorie intake and promoting weight loss. Give it a try and see!
Types of Millets for Weight Loss
Foxtail Millet
Foxtail millet is one of the oldest cultivated millets and is a rich source of dietary fiber, protein, and minerals such as iron, magnesium, and phosphorus. It has a low glycemic index, making it an ideal choice for weight loss.
Little Millet
Little millet is a small, light yellow-colored grain that is a rich source of dietary fiber, protein, and vitamins. It is easy to digest, making it an ideal choice for people with digestive issues. Additionally, it has a low glycemic index, making it suitable for weight loss.
Kodo Millet
Kodo millet is a nutrient-dense grain that is a rich source of dietary fiber, protein, and minerals such as calcium and iron. It has a low glycemic index, making it an ideal choice for weight loss.
Barnyard Millet
Barnyard millet is a gluten-free grain that is rich in dietary fiber, protein, and essential minerals such as calcium, iron, and zinc. It has a low glycemic index, making it an ideal choice for weight loss.
Finger Millet
Finger millet, also known as ragi, is a nutritious grain that is a rich source of dietary fiber, protein, and essential amino acids. It has a low glycemic index and is rich in antioxidants, making it an excellent choice for weight loss. Additionally, finger millet is known to regulate blood sugar levels, making it ideal for people with diabetes.
Pearl Millet
Pearl millet, also known as bajra, is a nutrient-dense grain that is a rich source of dietary fiber, protein, and minerals such as iron and magnesium. It has a low glycemic index, making it an ideal choice for weight loss. Additionally, pearl millet is known to improve digestion and boost immunity. If you're looking for a tasty and healthy snack option that incorporates pearl millet, try Keeros Quinoa Millets. This snack is made with a delicious blend of pearl millets and quinoa puffs, making it a nutritious and flavorful choice. It's also free from artificial flavors and preservatives, making it a healthy snack option.
Nutritional Benefits of Millets
Apart from aiding in weight loss, millets have numerous other health benefits. They are rich in dietary fiber, which aids in digestion and prevents constipation. They are also a good source of protein, making them an ideal choice for vegetarians and vegans. Additionally, millets are rich in essential minerals such as iron, calcium, magnesium, and phosphorus, which are essential for maintaining good health.
How to Incorporate Millets into Your Diet
Millets can be incorporated into your diet in numerous ways. They can be used to make porridge, khichdi, upma, pulao, and even rotis. Millet flour can be used to make bread, cookies, and other baked goods. Millets can also be added to soups, stews, and salads for a nutritious boost.
One of the best ways to incorporate millets into your diet is by trying Keeros Quinoa Grain. This nutritious and delicious snack is made with a blend of quinoa and millets, providing a healthy and tasty snack option. It's free from artificial flavors and preservatives, making it a healthy choice for snacking.
In addition to being a great source of protein and fiber, Keeros Quinoa Grain is also low in calories, making it a perfect snack option for weight watchers. Its rich nutrient profile also helps boost immunity and promote healthy digestion.
Millet Recipes for Weight Loss
Here are some delicious millet recipes that are perfect for weight loss:
Foxtail Millet Upma
Ingredients:
- 1 cup foxtail millet
- 2 cups water
- 1 onion, chopped
- 1 tomato, chopped
- 1 green chili, chopped
- 1 tsp mustard seeds
- 1 tsp urad dal
- 1 tsp chana dal
- 1 tsp ginger, grated
- Salt to taste
- 1 tbsp oil
Instructions:
- Wash and soak the foxtail millet for 30 minutes.
- Heat oil in a pan and add mustard seeds, urad dal, and chana dal. Fry until the mustard seeds start to splutter.
- Add chopped onions, green chili, and ginger. Fry until the onions turn golden brown.
- Add chopped tomatoes and fry until they turn mushy.
- Add water, salt, and soaked foxtail millet. Mix well and cover with a lid.
- Cook for 15-20 minutes on low heat, stirring occasionally, until the millet is cooked.
- Serve hot.
Little Millet Khichdi
Ingredients:
- 1 cup little millet
- 2 cups water
- 1 onion, chopped
- 1 tomato, chopped
- 1 tsp cumin seeds
- 1 tsp ginger, grated
- 1 tsp garlic, minced
- 1 tsp ghee
- Salt to taste
Instructions:
- Wash and soak the little millet for 30 minutes.
- Heat ghee in a pressure cooker and add cumin seeds. Fry until they start to splutter.
- Add chopped onions, ginger, and garlic. Fry until the onions turn golden brown.
- Add chopped tomatoes and fry until they turn mushy.
- Add water, salt, and soaked little millet. Mix well and
pressure cook for 2-3 whistles. 6. Serve hot.
Conclusion
Millets are a nutritious and versatile grain that can be an excellent addition to your weight loss diet. They are rich in dietary fiber, protein, and essential minerals and have a low glycemic index. Incorporating millets into your diet is easy, and there are numerous recipes available that are delicious and nutritious.
FAQs
- Can millets be eaten raw?
No, millets need to be cooked before consumption. Apart from meals, millets can also be enjoyed in the form of healthy snacks. Keeros Supersnacks are a great option for those looking for nutritious snack options. These snacks are made out of millets and other superfoods, making them a healthy and delicious choice. Moreover, they are certified diabetic friendly and free from artificial flavors and preservatives.
- Are millets gluten-free?
Yes, millets are naturally gluten-free and are an excellent choice for people with gluten intolerance.
- Are millets suitable for people with diabetes?
Yes, millets have a low glycemic index and are suitable for people with diabetes.
- Can millets be used to make bread?
Yes, millet flour can be used to make bread and other baked goods.
- Where can I buy millets?
Millets are widely available in most grocery stores and online shopping platforms.
Author- Sachin Sahni