Lose Weight with Millets: How These Nutritious Grains Can Help Achieve Your Goals

An age-old powerhouse of super nutrients, millets are back again to reclaim their space in the modern kitchen. As people are becoming aware of choosers, millets are trending in the top charts. Be it boosting health, aiding weight loss, managing diabetes, or preventing cardiovascular risks, this gluten-free meal is a favorite among fitness enthusiasts. The benefits of millet are myriad and they have hit the headlines many times. But, in this blog, I will be taking you through the lesser-known cautions about millets that you must know!

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What is millet?

If you don’t know yet, then walk into your local supermarket and you will find millets in stock, any time of the year. These coarse grains have been traditionally grown and consumed in India for over 5000 years. 

They are high in nutrition, rich in proteins, and abundant in vitamins, minerals, and fibers. They also contain a host of micronutrients like iron, calcium, copper, magnesium, manganese, and phosphorus. Once called the poor man’s grains, the world is now waking up to the tremendous benefits of humble millets. 

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Benefits of Millets

1. Aids weight loss

Low in calories and high in fiber, millet is an excellent food for weight loss. Not just that, this highly nutritional grain keeps you satiated for a long and helps maintain your energy level throughout the day.

2. Reduces cardiovascular risks

Millets contain healthy fats that help to lower the risk of high cholesterol, strokes, and other heart complaints. Further, the potassium content in millet helps regulate blood pressure and has a cardioprotective effect. 

3. Smoothen digestion

Millets are rich in fibre. Fiber is very crucial for good digestion. It further alleviates bloating, gas, acidity, cramping, and constipation. 

4. Maintain Blood Glucose Levels

Millet has a low Glycemic index and is very helpful for people suffering from type 2 diabetes. They take time to digest and don’t cause the blood sugar spike that usually happens after eating. 

5. Immunity Booster

Millets are super-rich in antioxidants that help in flushing out harmful radicals from the body. It has antioxidant components like quercetin, curcumin, ellagic acid, and other catechins. These are very crucial antioxidants that help eliminate toxins and neutralize enzymes. 

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Other benefits of millet

• Controls cholesterol
• Detoxifies the body 
• Satiates hunger
• Promotes respiratory health
• Calms your mood
• Reduces migraine attacks

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Caution! 

1. People with hypothyroidism 

Millets possess goitrogens, and goitrogens interfere with thyroid activity. Studies have proven that eating millet every day can lead to thyroid issues. It affects the production of thyroid hormones. This may result in enlargement of the thyroid gland also known as goiter. 

2. Over Consumption 

Overconsumption of millet may cause small intestine damage. It can further aggravate health problems like bloating, gas, diarrhea, and constipation.

3. In cold seasons

Overconsumption of millet in cold seasons may reduce body heat. This can also lead to digestive problems like suppressing appetite, bloating, and indigestion.

4. Constipation In Some People

In some people, millet may cause constipation. This happens in people who are dehydrated. So, if you aren’t drinking a sufficient amount of water then the high fiber content in millet can cause trouble. Also, people with inflammation in the colon should avoid millet.

5. People suffering from Kidney Problems

High consumption of millet may increase oxalic acid in the body. So, patients suffering from kidney problems should try to avoid millet.

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Millet Recipe for Weight Loss

1. Millet flour

Millet can serve as a substitute in making chapatis, pancakes, bread, and biscuits. Instead of wheat or rice as the staple cereal, millet can be used in daily consumption. However, millet shouldn’t be consumed every day. 

2. Millets as Semolina 

Millets are available in semolina. It can be used in making upma and sweet dishes. 

3. Millet Porridge

Millet Porridge is something like khichdi. But it’s highly nutritious and rich in protein, fiber, and micronutrients. Add a few veggies of your choice and enjoy this delicious meal for healthy weight loss. 

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Millets to lose weight: Research

Studies have shown that consuming millet as part of a balanced diet can aid in weight loss by helping to regulate blood sugar levels and reducing the risk of overeating. Millets are also high in fiber and have a low glycemic index, making them a good option for those looking to control their weight.

Here are a few studies that have investigated the relationship between millets and weight loss:

1. A study published in the Journal of the American College of Nutrition found that consuming pearl millet was associated with improved glucose tolerance and reduced body weight.
   
2. Another study published in the Journal of Nutrition and Metabolism found that consuming finger millet flour led to reductions in body weight, waist circumference, and body fat in obese individuals.
   
3. A study published in the Journal of Agricultural and Food Chemistry found that consuming foxtail millet helped to reduce body weight and improve insulin sensitivity in overweight and obese individuals.
   
4. A study published in the Journal of the American College of Nutrition found that consuming finger millet flour was associated with reduced food intake and improved satiety, leading to weight loss.
   

These studies suggest that consuming millet may have beneficial effects on weight management, but more research is needed to determine the exact mechanisms involved and to establish cause-and-effect relationships.

Millets for Weight Loss – Final Words!

Millets have always been a superfood, but it’s only in recent times, that this super-nutritious grain has gained its ground across the world. This age-old staple food of central India is now a global phenomenon. The Millet diet is highly popular for its super nutritional profile along with its weight loss benefits. 

From strengthening immunity to keeping diseases at bay, aiding weight loss to treat asthma, Millet is a must-add to the diet. The best thing is that they worked effectively with patients suffering from diabetes or cardiovascular diseases. Millets help in bringing down sugar levels and thus help in managing diabetes naturally.

However, as I always say, even good things are good when taken within limits. Completely replacing rice and wheat with millet is not a healthy choice. Millets are good in moderate amounts and grain diversity is good for wholesome nutrition.

Overconsumption can lead to thyroid issues. It can also cause delayed digestion, constipation, and other issues. Healthy people should incorporate a millet-based diet on alternate days only. Also, people with intestinal disorders should be cautious. 

So, it is important to consume millet with caution. Please consult your dietician before adopting any particular diet. 

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