What Are Millets?
For more than 5000 years, the Indian subcontinent has cultivated and consumed millets, a type of coarse grain.
They are very nutrient-dense and contain large amounts of fibre, proteins, vitamins, and minerals. Compared to other grains, millets require less water and soil fertility. Millets are known as “the poor man’s food grain” because of how affordable they are. Millets have immense potential, which is now being recognised by the globe.
How Is Millet Good For Weight Loss?
Millets are a nice alternative for weight loss because they are low in calories. Gluten is absent from millet. Not only does it assist individuals who are trying to lose weight, but also those who are concerned about their fitness. It helps individuals maintain their energy level throughout the day without having to constantly eat to refuel. Millets also help you feel full for longer than other forms of carbohydrates.
You feel fuller for a longer period of time after eating them since it takes your body a while to break down and absorb them. This prevents individuals from bingeing and overeating. Bajra/Pearl millet for weight loss serves as the most effective millet for weight loss. It is even considered as the best weight loss millet. It might be beneficial to switch to millet-based products instead of grains like wheat and rice.
These are different types of millets in India good for weight loss along with healthy recipes for weight loss that you may eat as part of a weight-loss plan. Include these weight loss recipes if you are searching for a millet diet for weight loss.
1. Kangni/Kakum/Foxtail Millet Is Good For Weight Loss
Semolina or rice flour are prominent forms of Kakum/foxtail millet for weight loss available. It helps to boost the immune system and manage blood sugar levels since it is high in iron and calcium. For those wanting to lose weight, foxtail millet/ millet is an excellent meal choice as it’s high in complex carbs and is also nutrient-dense. Low cholesterol, a healthy digestive system, and a strong heart are additional advantages of consuming kakum//foxtail millet for weight los regularly.
Foxtail Millet/Kakum Millet Poha Recipe
- -1 cup kakum millet/foxtail millet flakes
- -1 chopped onion
- -1 chopped green chilli
- -1 tsp haldi powder
- -1 tsp red chilli powder
- -1 tsp cumin seeds
- -1 tsp lemon juice
- -Pinch asafoetida (hing)
- curry leaves
- -1 tbsp oil
- -salt to taste
- -coriander leaves for garnishing
- To begin with, wash and soak the kakum millet/foxtail millet flakes.
- Chop the onions and green chilli.
- Heat some oil in a pan. add cumin seeds as well.
- Add asafoetida (hing), chopped onions, green chilli, and curry leaves once it starts to crackle. Sauté for a few minutes.
- Add the soaked kakum millet/foxtail millet flakes and all the dried masala with salt. Blend well. Instead, if you like, you may add your preferred vegetables.
- Add lemon juice, stir well, and garnish with coriander. Enjoy your extremely healthy foxtail millet/kakum millet poha for breakfast.
2. Ragi Millet/Finger Millet For Is Good For Weight Loss
A trace mineral called iron, which is particularly abundant in ragi/finger millet for weight loss, is what our body needs to make haemoglobin, which is found in red blood cells. Moreover, the calcium and potassium concentration is high in it. Since ragi//finger millet for weight loss has a high amount of fibre, it takes a while for the stomach to digest it, keeping you full for longer. Ragi/finger millet for weight loss don’t cause a blood sugar spike, studies indicate it is also beneficial for diabetes. This food grain may be given to children for brain development due to its high amino acid content. Ragi Idli and Dosa can be made from the Ragi Idli /Dosa Batter (No Rice).
Finger millet Ladoo/Ragi Ladoo Recipe
- Finger millet/Ragi Flour – 1 Cup
- A Few Cashew Nuts
- Water – ½ Cup
- Jaggery – 150 Gms
- Cardamom Powder
- Heat a pan and smear some ghee on it. Add the finger millet/ragi flour and roast it for 5 minutes on low flame, then keep this aside.
- Now do the same with cashew nuts and keep them aside too.
- Heat a pot with some water, add jaggery and stir it till it melts then turn off the stove.
- Strain the jaggery syrup and allow it to cool to room temperature.
- Take the finger millet/ragi flour and mix it with the roasted cashews, cardamom powder, jaggery syrup, and ghee in a large bowl.
- Take a small portion of the mixture and shape it into tiny balls.
Healthy and delicious Finger Millet Ladoos/Ragi Ladoos are ready!
This may be stored in the refrigerator for up to two days in an airtight container.
3. Jowar Millet/Sorghum Millet Is Good For Weight Loss
Jowar Millet/Sorghum millet for weight loss is a rich source of several minerals, including Vitamin B, magnesium, and antioxidants such as flavonoids, phenolic acids, and tannins. The B vitamins are essential for increasing metabolism and enhancing the quality of hair and skin, while magnesium aids bone and heart health. Moreover, 96 grams of jowar//Sorghum millet for weight loss provide around 20% of the daily necessary amount of fibre. Fibre helps you lose weight, maintain normal levels of blood sugar, and support intestinal health. Some jowar-based food products are Jowar Dalia, Jowar Flakes, Jowar Chivda Mix. You can also make Idli and dosa from Jowar Idli/Dosa Batter or Jowar Upma from Jowar Rava.
Jowar is gluten-free and super healthy’
Sorghum Millet/Jowar Paratha Recipe
- 2 cup sorghum millet/jowar atta
- Some finely chopped veggies (onion, carrot & coriander)
- Finely chopped green chillies (as per taste)
- ½ tsp ajwain (crush with hands)
- Salt as per taste
- Warm water
- In a mixing bowl, add 2 cups of sorghum flour/Jowar atta.
- Add some finely chopped vegetables (onion, carrot & coriander).
- Add the green chilies, chopped finely (as per taste).
- Add 0.5 tsp of ajwain (crush with hands).
- Add salt to taste (You can add vegetables and spices or substitute with other ingredients as per your choice and taste).
- Using a spoon, gradually add warm water and stir gently.
- Afterward, knead it by hand.
- Place a clean, damp towel on the rolling board at this time.
- Wet your hands with water and place a dough ball on it.
- Flatten with your hands to create a thick paratha, then heat the pan and set the paratha on it.
- Over a medium heat, roast well.
- Cook for a while, then flip it over and add some oil to the other side as well. Heat until all sides are golden brown (Make more parathas with the same procedure)
- Enjoy your delicious and healthy Sorghum Millet/Jowar Paratha with curd/dahi or Fried chilli/mirchi!
4. Bajra Millet/Pearl Millet Is Good For Weight Loss
Bajra, sometimes referred to as pearl millet is considered as the best weight loss millet. Bajra/pearl millet is a great source of fibre, protein, calcium, magnesium, and iron. While trying to lose weight, Bajra/pearl millet for weight loss is one of the greatest options due to its exceptionally low-calorie count. Its fibre content allows you to stay fuller for longer while consuming less calories each day. Consuming bajra/pearl millet for weight loss regularly can also lower the chances of developing Type 2 Diabetes, numerous cancers, maintain healthy cholesterol levels, and ward against asthma. Bajra Flakes, Bajra Dhebra Khakhra, or Bajra Methi Khakhra are some popular Bajri food products. You can also try mulit millet products like multi millet idli rava and multi millet rava.
Pearl Millet/Bajra Dosa Recipe
- 1 cup of Bajri known as Pearl Millet/Bajra Flour (Pearl Millet flour)
- 2 & ¼ cup Water
- 1 green chilli
- ½ onion
- curry leaves
- ½ tsp Jeera (Whole cumin seeds)
- salt to taste
- Take one cup of Pearl Millet/Bajra flour into a bowl.
- Add 2 cups of water slowly. Start mixing to make a smooth batter.
- Let it rest for 5-10 min.
- Add finely chopped green chilli, finely chopped onion, and a few curry leaves.
- Stir the batter nicely as it tends to settle at the bottom.
- Add salt as per taste and cumin seeds (jeera).
- Transfer all the chopped veggies.
- Add ¼ cup of water if the batter still seems thick.
- Make sure the pan is hot and add ghee/oil and spread it all over.
Keep mixing the batter to prevent it from settling at the bottom.
- Take a ladle full of batter and pour it on the pan.
- If you see holes on top of the dosa, that means it has the perfect consistency. If not, add 2-3 tsp of water to adjust the consistency.
- Smear ghee/oil on top.
- Let it cook for 15-20 seconds without covering it on medium flame. Repeat the same with the lid covered for 15-20 seconds. Uncover it again and let it cook until the dosa is brown in colour.
- Scrape the dosa off the pan. The crispy Dosa is ready to be served! Accompany it with chutney.
Tip: Don’t forget to sprinkle oil, water, or ghee before you make the next one.
5. Rajgira Millet/Amaranth Is Good For Weight Loss
Ancient grain known as rajgira millet/amaranth for weight loss has recently become quite popular. The food grain is a good source of protein, fibre, iron, magnesium, and phosphorus. Manganese levels in rajgira millet/amaranth for weight loss are high, exceeding your daily requirements with just one meal. This small element helps the brain work better and defends against several neurological disorders. Its protein and fibre content assists in muscle growth and digestive health. Rajgira millet/Amaranth for weight loss is even more nutrient-dense than quinoa.
Rajgira/Amaranth Upma Recipe
- 1 & ½ tbsp Oil
- 1 tsp Mustard Seeds
- 1 tsp Cumin Seeds
- 18-20 Curry Leaves
- ¼ tsp Asafoetida
- 2 Green Chillies (chopped)
- 1 inch Ginger (chopped)
- 1 Onion (chopped)
- ½ Green Capsicum (chopped)
- ¾ tsp Turmeric Powder
- ½ tsp Red Chilli Powder
- ¼ tsp Garam Masala
- ¾ cup Rajgira/Amaranth (soaked & cooked)
- 2 tbsp Peanuts (roasted & crushed)
- Salt To Taste
- Coriander Leaves
- ½ Lemon juice
- Soak for 6-7 hours or overnight
- Put a millet with water in a container. Keep the container inside the pressure cooker with water at the base. Pressure cook for 5-6 whistles.
- Heat a pan. Add 1 ½ tbsp oil.or ghee
- Add mustard seeds and cumin seeds, once the oil is heated. Once they splutter, add in curry leaves.
- Add asafoetida, finely chopped green chillies and ginger. Stir fry it.
- Add in finely chopped onions and half a capsicum. Saute it well.
- Next is turmeric powder, red chilli powder, and garam masala.
- Add Rajgira/Amaranth. Mix well and let it cook for 2 minutes.
- Add in roasted and coarsely ground peanuts.
- Salt to taste. Put coriander leaves. Give it a final mix.
- Squeeze lemon on top. Plate it and garnish with some peanuts and coriander leaves.
A bowl of nutritious breakfast is ready!
These were some healthy recipes for weight loss you were looking for some good for weight loss recipes
The consumption of rice and wheat is highly valued while discussing a weight loss diet. The mighty millets, which are significantly healthier and more nutrient-dense than these two, are something we often discuss. Millets are a grain that is high in protein, fibre, and antioxidants and is a nutritious whole grain that is gluten-free. They are a part of the family of plants known as Poaceae, the grass family.
They belong to the Poaceae, or grass family, of plant families. The food grain has been a staple of the Indian diet since ancient times, but because of its remarkable health advantages, it is now becoming more and more well-known outside of India. Nowadays, people look into millet diet for weight loss as a substitute due to its numerous benefits. Eating millets for weight loss is considered trendy.
If you want to start eating millets for weight loss too, then BeMillety has numerous millet-based food products which can be your first step towards this journey!