It is the International Year of Millets and India, a land full of millets, is celebrating by urging people to incorporate all varieties of millets in their regular diet. In fact, if you are on a weight loss diet, then adding millets to your daily food habits will help you more than you know. Here’s how.
Millets are rich in dietary fiber, which promotes a feeling of fullness and helps control appetite. Foods high in fiber tend to be more satisfying and can reduce overall calorie intake, aiding in weight management. Millets have a lower glycemic index compared to refined grains like wheat or rice. This means they cause a slower and steadier rise in blood sugar levels, preventing sudden spikes and crashes in energy. Consuming low glycemic index foods can help regulate appetite, reduce cravings, and promote stable blood sugar levels, which can support weight loss efforts.
Millets are packed with essential nutrients, including vitamins, minerals, and antioxidants. They provide a good balance of carbohydrates, proteins, and healthy fats. Choosing nutrient-dense foods is important for maintaining overall health and achieving sustainable weight loss. Millets, such as foxtail millet, pearl millet, and finger millet, are relatively low in calories compared to refined grains. By substituting refined grains with millets in your meals, you can lower calorie intake while still enjoying a filling and satisfying meal.
Moreover, millets are whole grains, which means they retain the bran, germ, and endosperm, providing a higher content of fiber and nutrients compared to refined grains. Whole grains have been associated with a lower risk of obesity and can support healthy weight management. The high fiber content in millets promotes healthy digestion and prevents constipation. A healthy digestive system is important for efficient nutrient absorption and waste elimination, supporting overall weight management.
So, the benefits of millets for a weight loss diet are plenty. If you are on the lookout for some low-calorie millets recipes for your weight loss diet, then here are seven amazing options to choose from.
Video Credit: YouTube/Sanjeev Kapoor Khazana
Kodo Millet Khichdi
A part of Jharkhand’s rich culinary heritage, Kodo Millet Khichdi is a wholesome and nutritious dish made from kodo millet, lentils, and aromatic spices. It is a healthy alternative to traditional rice-based khichdi, as kodo millet is gluten-free and rich in fiber. The combination of millet and lentils provides a good balance of carbohydrates and proteins, making it a satisfying and comforting meal. With its nutty flavor and light texture, kodo millet khichdi is a delicious and nourishing option for a wholesome meal.
Jowar Roti
Jowar roti, very popular in Maharashtra, Karnataka and Goa, is a nutritious and gluten-free alternative to traditional wheat roti. With its high fiber content and lower glycemic index, jowar roti can aid in weight loss. It helps promote satiety, control blood sugar levels, and provide essential nutrients. Jowar roti is a healthy choice for those looking to manage their weight while still enjoying a delicious and wholesome meal.
Mixed Millets Bhel
Mixed Millets Bhel is a light and flavorful snack that can aid in weight loss. It combines a variety of millets, such as foxtail millet, little millet, and barnyard millet, with nutritious ingredients like sprouts, vegetables, and tangy chutneys. This low-calorie and high-fiber dish provides a satisfying crunch while keeping you full for longer. Mixed Millets Bhel is a guilt-free option to satisfy your cravings while supporting your weight loss goals.
Bajra Salad
Bajra salad is a refreshing and nutritious option for weight loss. Made with cooked pearl millet, mixed greens and herbs, colorful vegetables like capsicum, onions and tomatoes, and a light dressing of lemon juice and pepper, it is packed with fiber, vitamins, and minerals. Bajra salad is a flavorful and nourishing way to incorporate the benefits of millets into your healthy eating routine.
Thinai Sadam
Thinai sadam, a popular foxtail millet dish from Tamil Nadu, is a nutritious and weight-loss-friendly dish. With its high fiber content and low glycemic index, thinai sadam helps regulate blood sugar levels and keeps you fuller for longer periods. It is a gluten-free alternative to regular rice and is rich in essential nutrients. Including thinai sadam in your diet can support weight management goals while providing a delicious and wholesome meal option.
Bhagar Thalipeeth
Bhagar thalipeeth is a nutritious and weight-loss-friendly dish popular in rural Maharashtra. Made from bhagar or barnyard millet flour, it is a gluten-free and high-fiber flatbread. The addition of spices, herbs, and vegetables enhances the flavor while keeping it low in calories. Bhagar thalipeeth aids in weight management by providing a balanced combination of nutrients, satiety, and a delicious way to enjoy a healthy meal.
Sabudana Kheer
Sabudana kheer, made with sago, milk, cardamom and jaggery, can be enjoyed in moderation as a healthier dessert option for weight loss. It is low in fat and provides a good amount of energy and nutrients. However, portion control is key due to its higher carbohydrate content. By incorporating sabudana kheer as an occasional treat within a well-balanced and calorie-controlled diet, it can add variety to your meal plan while still supporting your weight loss goals.