Which millet is good for weight loss?

Various types of millet in bowls, with a measuring tape, highlighting the benefits of millet for weight loss.
Neha Rathore
Medically Reviewed
Neha Rathore
Assistant Team Lead - Health Coach
December 15, 2024

 

 

Millets, often overlooked in modern diets, are highly nutritious grains that offer a wealth of benefits. These small seeds pack a powerful punch when it comes to nutritional value, featuring high levels of protein, dietary fiber, vitamins, and essential minerals. My interest in millets piqued when I learned about their low glycemic index, making them an excellent choice for individuals aiming to manage their weight effectively.

When exploring millets for weight loss, it’s essential to understand why these grains stand out. Their high fiber content promotes satiety, which means you feel fuller for longer after meals. This can help reduce overall calorie intake, making weight management more attainable. Additionally, millets are gluten-free, catering to those with dietary restrictions.

So, which millet is good for weight loss? Pearl millet and finger millet are often considered among the best due to their nutrient density and favorable effects on metabolic health. By incorporating these grains into your diet, you can enjoy a diverse range of meals that not only satiate your hunger but also support your weight loss goals.


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Nutritional Profile of Different Types of Millets

Nutrient

Pearl Millet (Bajra)

Foxtail Millet

Finger Millet (Ragi)

Proso Millet

Kodo Millet

Little Millet

Barnyard Millet

Calories

378 kcal

351 kcal

336 kcal

381 kcal

353 kcal

350 kcal

350 kcal

Protein

11g

12g

7.3g

12g

9g

7g

9g

Carbohydrates

73g

70g

72g

73g

73g

72g

75g

Fiber

8.5g

8g

3.6g

7g

9g

7g

9g

Fat

4.2g

3.6g

1.5g

4.5g

3.3g

4g

4g

Calcium

42mg

31mg

344mg

5mg

30mg

17mg

8mg

Iron

8.2mg

2.8mg

3.9mg

2.3mg

3.7mg

2.8mg

2.6mg

Magnesium

114mg

151mg

137mg

164mg

134mg

111mg

121mg

Phosphorus

296mg

289mg

283mg

282mg

230mg

220mg

220mg

Incorporating Millets into Your Diet

Millets offer a range of benefits that can significantly support weight loss efforts. Their high fiber content aids in digestion and promotes a feeling of fullness, which can help control appetite. Additionally, millets have a low glycemic index, making them an excellent choice for sustaining energy levels while avoiding spikes in blood sugar.

Among the various types of millets, Finger Millet (Ragi) often stands out as the best millet for weight loss due to its richness in calcium and antioxidants. Foxtail Millet also garners attention for its ability to balance blood sugar levels and provide sustained energy. Pearl Millet is another strong contender, packed with essential nutrients that support overall health while aiding in weight management.

Incorporating millets into your diet can be both simple and enjoyable. Consider replacing rice or wheat with these nutrient-dense grains in your meals. By doing so, you not only diversify your diet but also pave the way for a healthier weight loss journey.

References

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Disclaimer: The information provided in this blog is for general informational purposes only and is compiled from publicly available sources. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Reliance on any information provided in this blog is solely at your own risk. We do not guarantee the accuracy, completeness, or usefulness of this information.

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