Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / WEIGHT LOSS / Types of Millets and their benefits for weight loss

Types of Millets and their benefits for weight loss

Last Updated on May 17, 2019 | RD, Payal Banka (Registered Dietitian) 16 Comments

Like the Chinese, We Indians too have the riches of our food for good health. One such secret of good health is the Various Types of Millets that are available in India. These millets have various Benefits on health, including Weight Loss.

types of millets for weight loss
Image : Copyright: multimedia / 123RF Stock Photo

As we age, our metabolism slows down. This makes weight loss very trickier. The major reason for this change decreases in muscle mass. After 20 years of age muscle mass decreases about 1 to 2 % per year. The more lean muscle we have, the higher is our metabolism.

To eat is a necessity but to eat intelligently is an art. You need a minor change in your eating habits as well as in your activity levels to lose weight. Master the art of incorporating various types of millets without an extreme change in your daily staple and experience the magical weight loss.

What are millets?

Millets are a group of small seed grasses grown in semi-dry areas of Asia as well as in Africa. Millets are cooked like any other cereal. Indians use it to make rotis, khichdi, porridges, salads, Millets are used in multigrain products, muffins, etc. Millet is Gluten free.

Nutrient Composition of Types of Millets:

Millets are high in proteins. Most types of Millets are rich in fiber, which makes your stomach feel full longer. These are gluten-free grains. Gluten is found in grains such as wheat, rye, barley, as well as triticale. People with gluten intolerance or celiac disease can’t digest gluten and this damages their small intestine. Hence, They can include various types of millets in their food routine.

It is a rich source of Vitamin E, B complex, niacin, thiamin, and riboflavin. In addition, millet also contains essential amino acids like methionine and lecithin as well as minerals like iron, magnesium, phosphorus, and potassium.

Types of Millets That help in Weight loss :

Sorghum (Jowar):

types of millets
Image :Copyright: dipakshelare / 123RF Stock Photo

Jowar is rich in calcium compared to rice and wheat. It also contains iron, protein, as well as fiber. Researchers have found that jowar is rich in policosanols which helps in reducing the levels of cholesterol. Being a gluten-free grain, it is also much preferred by those who can’t tolerate wheat-based products.

Nutritional content per 100 Gms
Calories329 Kcals
Protein10 .4 g
Fat3.1 g
Fiber2 g
Iron5.4 mg
Calcium25 mg

 

Pearl millet (Bajra)

types of millets for weight loss
Image :Copyright: dipakshelare / 123RF Stock Photo

It has 8 times higher iron content than in rice. It is also rich in protein, fiber, and minerals such as calcium and magnesium. Bajra consumption eases constipation and digestion issues. Being Gluten free, Bajra is super soft on our digestive system, It doesn’t load the gut and hence gives a light feeling even after a heavy meal.

Nutritional content per 100 Gms
Calories378 Kcals
Protein10 .6 g
Fat4.8 g
Fiber1.3 g
Iron15.9 mg
Calcium38 mg

 

Finger millet (Ragi)

benefits of ragi

Ragi is the most common amongst various types of millets down in the south of India. Ragi is a better replacement for rice and wheat.  It is high in protein, calcium, iron, and fiber. It has a low glycaemic index which helps diabetics to keep their glucose levels in check. Malted ragi is advised to kids and diabetics as it has better absorption and more benefits.

Read – Benefits of Ragi 

Nutritional content per 100 Gms
Calories336 Kcals
Protein7.3 g
Fat1.5 g
Fiber3.6 g
Iron3.9 mg
Calcium344 mg

 

 Little Millet (Vari):

It is a rich source of B-vitamins, minerals like calcium, iron, zinc, and potassium. It also provides essential fats to the body, the kind that helps in weight loss. Its high fiber content is also beneficial lowering cholesterol levels.

Nutritional content per 100 Gms
Calories207  Kcals
Protein7.7 g
Fat5.2 g
Fiber7.6 g
Iron9.3 mg
Calcium17 mg

 

Kodo millet (Kodra)

It closely resembles rice. It is easy to digest and is rich in phytochemicals and antioxidants. This is very popular to replace rice. It is a very potent weight loss millet. Studies show that Kodo millet reduces knee and joint pain as well as helps regularise menstruation in women among other health benefits.

Nutritional content per 100 Gms
Calories309 Kcals
Protein8.3 g
Fat3.6 g
Fiber9 g
Iron0.5 mg
Calcium27 mg

 

Foxtail millet (Rala)

types of millets for weight loss

This millet is found in the form of rice, semolina (like Rava) as well as flour. Foxtail millet is rich in complex carbohydrates. It is low in the glycaemic index and does not show a sudden spike in blood sugar levels.  It is rich in dietary fiber and minerals like iron and copper. The fiber reduces the levels of bad cholesterol and keeps the immune system strong.

 

Nutritional content per 100 Gms
Calories473 Kcals
Protein12 .3 g
Fat4 g
Fiber8 g
Iron2.8 mg
Calcium31 mg

 

Barnyard millet (Sanva)

It has 6 times more of fiber than wheat making it ideal weight loss millet. The fiber helps in attaining satiety. It is rich in minerals like calcium and phosphorus. This has an additional benefit for bone health. It can be used as a replacement to rice in dosa/idli/dhokla batters.

Nutritional content per 100 Gms
Calories342 Kcals
Protein11 .2 g
Fat3.9 g
Fiber10 g
Iron15.2 mg
Calcium11 mg

 

Did you know?

Millets may prevent Gallstones. The Nurses’ Health Study found that people eating both soluble and insoluble fiber reported a 13% lower risk of gallstones. Millets being high in such fiber prevent gallstones.

 

Health Benefits of types of Millets:

  • Weight loss:

benefits of flax seeds on weight loss

Lignin is a phytonutrient present that reduces cholesterol and also aid weight loss. High fiber also relieves constipation. High fiber content has good satiety level. Thus, in between meals there are very few or nil hunger pangs. Also, these millets prevent overeating at one time. Some researchers believe that fiber in millets with its antioxidants is responsible for the lowering rate of colon cancer.

You may be interested in Reading – 

  • How to lose weight effectively 
  • 1200 calorie diet plan for weight loss
  • GM diet plan for weight loss ( lose 3-4  kgs in a week )
  • Indian military diet plan for weight loss 

Helps build lean muscle mass:

how to lose arm fat with weight training

The presence of amino acid called lysine slows down muscle degradation and helps to build leaner muscles. Millets are therefore not only used for weight loss but also to gain lean muscle mass.

Read – 

  • Indian diet plan for six pack abs.
  • Indian diet plan for bodybuilding 
  • How to gain weight.
  • 3000 calorie diet plan.

Controls Blood Pressure:

Indian diet plan for low blood pressure

Magnesium is a muscle relaxant. Thus, millets help reduce pressure on arterial walls. This helps in maintaining hypertension.  Magnesium helps to relax the muscles that line the inside of your arteries, thus it reduces blood pressure.

Read –

  • Indian diet plan for High Blood Pressure.
  • How to raise low blood pressure.
  • How to control Blood pressure naturally.

For a healthy heart :

health benefits of amla gooseberry 7

Lignans are a prebiotic fiber that ferments in our gut by bacteria. Post fermentation it produces enterolactone, that protects against heart disease and also some forms of breast cancers.  Niacin helps keep blood cholesterol levels in check

Read –

  • How to lower triglyceride levels in the blood.

Controls blood sugars:

benefits of bitter gourd on diabetes

Magnesium improves enzymes action involved in insulin action. They are low in glycaemic index. Thus, prevent sugar surge in blood. The satiation level of millets is high. So, overeating of millets is not possible. All these factors are very beneficial for a diabetic.

Read – 

  • 1200 calorie Diet plan for diabetes.
  • 1500 calorie diet plan for diabetes.
  • Benefits of Karela/ Bittergourd.

 

  • Anti-aging :

health benefits of amla gooseberry 5

Millets are rich in antioxidants. It reduces stress in the body. Thus, maintaining the cell structure and elasticity. High antioxidant value means a perfect glowing skin.

Read – 

  • Anti-aging foods that help you look young forever.
  • Benefits of Amla on skin.
  • Multani mitti face packs for soft, smooth skin. 
  • How to choose the right moisturizer for your skin 

Caution About types of Millets :

With the present sedentary and stressful lifestyle, the excessive work needed for proper digestion of millet may be damaging. It might affect the glandular system; especially people with thyroid must be very cautious. Millets contain goitrogens that hinder thyroid function. Better consult a professional before incorporating the millets in the diet.

* Important Note about Millets and Hypothyroid (Hypothyroidism)

Millets may be best avoided in under-functioning thyroid. Millets contain Goitrogens. While cooking inactivates the goitrogens in most foods, the goitrogens in pearl millets remain intact even after cooking. Pearl millet or Bajra interferes with thyroid function whether or not you have an iodine deficiency. Hence it is advisable to exclude pearl millets in your diet if you have hypothyroidism. Or only include in moderation.

 

Endnote:

A properly calculated intake of millets with other nutrient-rich foodstuffs will aid in desired weight loss. With added health benefits of millets, it will be cherry on icing for healthy living.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Indian sattvic diet plan for weight loss

How to Boost Metabolism : Top 10 Foods That Boost Metabolism for Weight Loss

Starvation Mode and Weight Loss

What is Reverse Intermittent Fasting ? (Indian Diet Plan for weight loss )

Indian Gym Diet Plan for Weight Loss Female

Indian Gym Diet Plan for Weight Loss Female

Gym Diet Plan for Weight Loss for Males (Indian Menu)

Gym Diet Plan for Weight Loss for Males (Indian Menu)

Top 10 Millet Recipes For Weight Loss And PCOD ( Indian Recipes)

Top 10 Millet Recipes For Weight Loss And PCOD ( Indian Recipes)

how to lose weight without diet and exercise

How to Lose Weight Without Diet and Exercise?

Benefits of apple cider vinegar (How to consume apple cider vinegar for weight loss)

Benefits of Apple Cider Vinegar with “Mother”(How to Consume Apple Cider Vinegar for Weight Loss)

what to eat before IVF transfer

Pitta Dosha Diet Plan ( Symptoms, Treatment, Food List. How to Balance Pitta Dosha ? )

Kapha Dosha Diet ( Ayurvedic Diet Plan, Symptoms and Tips to Balance Kapha Dosha)

Kapha Dosha Diet ( Ayurvedic Diet Plan, Symptoms, Food list and Tips to Balance Kapha Dosha)

7 days Indian Diet plan for Weight Loss in PCOS / PCOD ( PDF Download )

Indian High Protein Diet Plan For Weight Loss ( Low Carb High Protein Diet)

10 Best Yoga Poses for Thyroid ( Yoga for Hypothyroid )

7 days Indian Weight loss Diet Plan for hypothyroid PDF (Hypothyroidism and weight loss Diet)

Previous Post: «types of rice best rice for weight loss Types of Rice ( Which is the Best Rice for weight loss)
Next Post: Gomad Diet for Weight Gain (Results and side effects) »

Reader Interactions

Add your comment

Comments

  1. Nisha Makhija

    December 3, 2020 at 6:21 pm

    All your diets and blogs are absolutely practical and helpful for amateurs like us.
    You are the first ever dietician I have seen providing so much of information and diet plans for
    Free.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:47 pm

      hi nisha ,

      glad you like our work. Thank you for your kind words. Please support our cause and work by following us on our social media platforms. Here are the links :

      Subscribe to our youtube channel for informative videos
      https://www.youtube.com/channel/UCyaCNGT6iHvzz4UyCIzTxMw?sub_confirmation=1

      Join us on Facebook:
      https://www.facebook.com/dietburrp

      Follow us on Twitter:
      https://twitter.com/payalbanka

      Follow us on Instagram –
      https://www.instagram.com/dietburrp/

      Reply
  2. Rengaraj

    December 4, 2019 at 1:58 pm

    hai mamm
    I am trying to loose weight about 10kg. and i am consuming only 900 cal. per day. Is there any risk in this diet plan. please advise me.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 7, 2019 at 6:11 pm

      you can follow this for 1-2 months but not beyond that

      Reply
  3. Seema

    November 4, 2019 at 3:05 am

    Please suggest a millet diet for hypothyroidism.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 4, 2019 at 3:37 pm

      Hi Seema , a lot of hypothyroid patients do not really react well to millet diets , you can include millets in your regular diet , avoid bajra . other millets like ragi , foxtail and kodo can be used weekly 2-3 times.

      Reply
  4. keerthana

    July 20, 2019 at 10:56 am

    whats are the dos n donts in a millet diet

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 20, 2019 at 11:22 pm

      Hi Keerthana , we are soon going to post an all millet weight loss diet plan , with all the tips and dos and donts.

      Reply
  5. Nikita Bakhru

    June 4, 2019 at 2:23 pm

    Hi I have pcod , so have been advised to go off gluten and rice so which is the best millet to replace with ??

    Reply
    • Payal Banka

      June 5, 2019 at 3:49 pm

      Hi Nikita , you must see this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/

      Reply
  6. soumiya

    March 11, 2018 at 11:02 am

    What is the correct diet plan for weight loss?

    Reply
    • Payal Banka

      March 11, 2018 at 3:26 pm

      Hi Soumiya ,

      i cannot just mark a particular plan as a correct plan . the diet differs from person to person , based on the physical stats , food types and body types . but you should definitely read this one – https://www.dietburrp.com/how-to-lose-weight-effectively/

      Reply
  7. Piyush

    September 19, 2017 at 9:58 am

    Hello mam, I have two questions
    1. Why don’t you mentioned carbs of millets.
    2.Can vegetarian easily build a lean mass as we don’t have lean protein.

    Reply
    • Payal Banka

      September 19, 2017 at 11:38 pm

      Hi Piyush ,

      1] millets have good carbs (complex carbs). i have mentioned carbs if they were specifically important of different .
      2] yes you can build lean mass if you include whey proteins and other protein supplements along with low carb protein foods like milk , cheese , paneer , skimmed milk powder, soyabean , tofu , soya milk, and almond milk.

      Reply
  8. Hari

    August 29, 2017 at 12:48 pm

    Diabetes patients are advised to avoid rice, wheat which are high sources of carbs and instead advised to make pulses and cereals/millets part of their diet. But, some say that cereals/millets too have GIs close to that of rice and wheat. Hence advice against the use of cereals/millets.

    What is the correct diet chart for diabetes and the rationale behind such a diet plan?

    Reply
    • Payal Banka

      August 29, 2017 at 10:27 pm

      Hi Hari ,

      you can check best plan for diabetes here – https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/ and https://www.dietburrp.com/indian-diet-plan-for-diabetes/

      Reply

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

January 23, 2023

How to Increase AMH Levels for Pregnancy? (Food List and Indian Diet Plan Pdf)

January 16, 2023

Indian Diet Plan for H Pylori Infection ( How to Treat Gastritis Caused by Helicobacter Pylori )

January 9, 2023

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

January 2, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.