Before we start discussing; whether millets are helpful to lose weight or not, let us state what millets are, what are the nutritional properties it offers, and then I am quite sure the readers of my post will themselves be able to answer the question.
What are Millets?
Millets are cereal crops. Known as seed grasses, millets are hugely cultivated in parts of the Asian and African sub-continent. Earlier millets were used as fodder for animals, which is now largely consumed by people across nations, of any age group. Millets became highly popular during the wake of eating gluten-free products. It is a good replacement for staple rice or wheat in one’s day-to-day diet. More than anything else millets are full of health benefits. Apart from being Gluten-free, the same is a reservoir of essential nutrients like— bio-active compounds, magnesium, fibre, and other active minerals and vitamins.
Macro and Micro Nutrients in Millets?
Millet is also the one-stop destination for niacin, which produces almost 400 types of different enzymes in our body. Niacin is also healthy for cultivating healthy skin and maintaining proper organ function. Niacin is so important that it is even added to processed food to enrich them.
Millets are also a very good resource for beta-carotene. Beta-Carotene is a pigment that is present in the darker variety of millets to a large extent. This natural ingredient is responsible for supplying the body with its desired antioxidants and cultivates a lot of vitamin A, which helps to fight off free radicals and improves one’s eyes.
One cup of cooked millet contains—
| Calories | 207 Kcal |
| Carbohydrate | 41 gms |
| Fat | 1.7 gms |
| Protein | 6 gms |
| Fibre | 2.2gms |
| Phosphorous | 25% of its daily value |
| Folate | 8% of its daily value |
| Magnesium | 19% of its daily value |
| Iron | 6% of its daily value |
Millet is known to be a trustworthy source of Vitamin A and Vitamin B. It also has a considerable share of natural minerals like Phosphorous, Iron, Potassium, Calcium, Anti-Oxidants, and Niacin.
Types of Millets
There are two types of millets available in the market—
| Major Millet | Minor Millet |
| PearlProsoFoxtailFinger, alternatively known as RagiBarnyard | KodoBarnyardBrowntopLittleFonioJob’s tears/ or adlay |
The humans majorly consume pearl millet. Still, all of the varieties available on millet has earned their reputation of being highly rich in nutritional values. Like most other cereals, millet has a high percentage of starch present in it. Therefore, we can safely say millet is a high carbohydrate enriched source of nutrition. It also has a considerable amount of other nutrients such as several vitamins, and minerals present in it.
One cup of cooked millet contains—
| Calories | 207 Kcal |
| Carbohydrate | 41 gms |
| Fat | 1.7 gms |
| Protein | 6 gms |
| Fibre | 2.2gms |
| Phosphorous | 25% of its daily value |
| Folate | 8% of its daily value |
| Magnesium | 19% of its daily value |
| Iron | 6% of its daily value |
The Daily Value (DV) % lets you know the proportion of one nutrient you are gaining from your food, through per serving of it in a day. In general 2,000 calories, a day is used for general nutritional advice.
Healthy Millet Recipes
1. Lemon Millet Recipe
Lemon Millet is one of my favourites. It is easy to cook, and time-saving. Millets are great for weight loss. And lemon millet can be your go-to staple if you are aiming for weight loss yet don’t compromise on your nutrition.
Ingredients
- Millet
- Channa dal
- Red Chilli
- Green Chilli
- Chopped ginger
- Kajus
- Curry leaves
- Turmeric
- Hing
- Lemon juice
- Salt
- Water
Recipe
After washing the millets soak them for 30 minutes.
Add 3 cups of water into a pan, with a tsp of salt. Turn on the heat. Cook the millet on medium flame. Gradually the water will get absorbed. When there is little moisture left, cover the pan and cook on the lowest heat, until the cereal becomes tender. Fluff it up with gentle teasing of a fork. Allow it to cool.
Next, heat oil in a pan. Add chana dal, red chilli, green chilli (optional), and chopped ginger. Add the cashews, and fry until they become brown.
You will see the dals changing colour, and catching golden shades. At this point, add curry leaves, and saute them for a minute. Alongside add turmeric and asafoetida or hing. Pour 3-4 tbsp of water, cook until the water evaporates. You will smell the aromas from spices coming. You want the dals to become even tender, then you can add a little more amount of water.
Turn off the heat. Add the soaked millets, followed by a dash of lemon juice. Mix everything well.
Serve millet with pickle, papad, or curd raita.
2. Orange Millet Poha
Today, it is the age of experiment. Culinary genres are ever welcoming experiments incorporating it with subtle twists and turns. Orange millet Poha celebrates in its taste the flavours of the Indian subcontinent, infusing it with European tastes.
Ingredients
- 1 cup Millet poha
- 1 cup fresh orange juice
- For Seasoning
- 1 tsp Mustard Seeds
- Handful of peasants
- Few curry leaves
- Few green chillies
- Chopped coriander leaves.
- Salt as per taste
Recipe
Soak the millet poha in orange juice for 15 minutes. The poha will soak the juice, and become double in its volume.
In a pan over medium heat add the seasonings. Let it splutter. Now add the poha. Stir it well. Lower the flame. When everything becomes incorporated together, and gets cooked turn off the heat. Your Poha is ready.
3. Foxtail Millet Khichdi Recipe
One of the most time saving but tasty millet recipes is Foxtail Millet Kichadi.
Ingredients—
Foxtail Millet/ Thinnai : ¼ th cup
- Yellow Moong Dal: ½ Tbsp
- Carrots: Diced 2 tbsp
- French Beans: 2 tbsp
- Peas: 2 Tbsp
- Onion: 3 Tbsp
- Tomato: 3 Tbsp
- Slit Open Green chillies: 2
- Grated Ginger: ¼ inch
- Mustard Seeds: ¼ th tsp
- Cumin seeds: ¼ th tsp
- Turmeric Powder: 1/8th or 1 pinch
- Curry Leaves: 5
- Hing: a pinch
- Water: 1+ ½ cup
- Salt: As per Taste
- Oil/Ghee: 1 tbsp
Recipe
Heat a pan, add foxtail millet, and dry roast it over low-flame for 1-2 mins. You should feel the millet is warm while touching it.
Add the Moong Dal. Dry roast it for 10-20 secs. Transfer it to the bowl.
Heat a pressure cooker putting some oil in it.
Temper the oil with mustard seeds, and hing. When the mustard starts to splutter, add the cumin seeds into the pan, and let it sizzle for a while.
Add the chopped onions, and cook till it turns pale and translucent in colour.
Now add the tomato, ginger, and saute for a few secs.
Next comes the chopped vegetables, green chillies, curry leaves, and peas. At this stage mix everything very well.
Now add the turmeric powder, and dry roasted millet. Add the moong dal, too. Give everything a quick mix.
Add the desired amount of water, add the salt and mix everything very well. Close the cooker, and cook for 3 whistles on a low flame.
After the pressure being released, open the cooker and mash the cereal gently. The khichadi is ready. Serve hot with ghee.
4. Millet stir fry Vegetables
Ingredients-
- 1 Cup proso millet/ millet chenna
- 2 cloves of garlic minced
- 1 inch grated Ginger
- 1 green chilli slit in half, and de-seeded
- 1 onion chopped
- 1 cup chopped mixed vegetables: carrots, french beans, red, and green bell peppers
- 1 tsp Turmeric Powder
- 2 tsp cumin powder
- 1 tsp coriander powder
- 1 tbsp oil
- Salt as per taste
- Fresh coriander leaves chopped
Recipe—
Wash the millets under running water, and then soak for 10 mins.
Heat oil in a pan, and add garlic, green chilli, and ginger one by one. Saute for a minute.
Add chopped onions, other vegetables, and spices. Mix all of them well, and cook for 2 more minutes.
Drain the soaking water from the millet and add it to the pot. Now pour down vegetable stock, and do the cooking on medium-high heat. The mixture should start to boil.
Reduce the flame to low, and cook covered with just a little opening. The water must get absorbed and the millet should come out well cooked.
Voila! The recipe is done. Now, garnish it with chopped coriander leaves. The recipe tastes like heaven if accompanied with homemade dahi.
Millets for weight-loss
Millets have proven properties that help to lose weight. It has a share of 22% fibrous elements in it. Millet is used for weight loss, without compromising on food values. More it, millets are full of bio-active compounds. It has a good share of antioxidants present in it, too. To amp up your weight-loss journey, including a meal of millet in your diet. Losing weight without harming your health, needs professional assistance. I am an ISSA certified nutritionist and have worked with different clients having different body types, and needs. Every person needs a diet according to their sole requirement. Therefore, contact me through https://veg.fit/personal-training/, and customize your exclusive diet plan at a very reasonable rate.
On the finale
I Hope, the article has given you insight into how millets can help you to shed weight. Stay fit, and stay healthy, and stay connected to the veg.fit family!
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