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Millet is one of the oldest and healthiest cereals. It has been consumed for thousands of years in different parts of the world such as India, Africa and China. Millet is a rich source of essential nutrients like vitamins, minerals and antioxidants. They are also gluten free, making them a healthy option for those with gluten sensitivity. Millets are also known to aid in weight loss due to their high fiber content, low glycemic index and nutritional content. Let us know how millet can prove beneficial in weight loss.
1 Fiber and weight loss :
Fiber is essential for weight loss, as it keeps you feeling full longer, reducing overall calorie intake. Millets are a rich source of fiber, which makes them an excellent food for weight loss.
A study conducted in India found that eating millet for breakfast significantly reduced body weight, waistline and body mass index (BMI) in overweight adults. The study also found that millet helps control blood sugar levels, which is essential for weight loss.
2 Low glycemic index and weight loss :
The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels. Foods with a high GI can increase blood sugar levels, which can lead to cravings and overeating.
Millets have a low GI, which means they release glucose slowly into the bloodstream, thereby keeping blood sugar levels stable. This is important for weight loss because stable blood sugar levels can help reduce cravings and overeating.
3 Nutrient Density and Weight Loss :
Millets are nutrient-dense, which means they contain a variety of essential nutrients, which help boost metabolism and promote weight loss. Millets are rich in vitamins and minerals such as magnesium, iron and zinc, which are important for energy production and weight loss. Millet is also a rich source of antioxidants, which help prevent inflammation and promote overall health.
Include millet in your diet like this for weight loss (How to add millet to lose weight)
Here are some easy and delicious ways to include millets in your diet for weight loss:
1 Millet Porridge:
Millet porridge is a healthy and filling breakfast option. Cook 1 cup millet with 2 cups water or milk, and add your favorite toppings like nuts, seeds, and fruit.
2 Millet Khichdi:
Bajra khichdi is a simple and healthy dish made from millets and lentils. It is easy to digest, low in fat and high in protein and fiber. To make this, cook 1 cup of bajra with 1 cup of dal, add some vegetables and add spices of your choice.
3 Millet Salad:
Millet salad is a refreshing and nutritious dish that can be made with any combination of vegetables, fruits and millets. Cook 1 cup of millet and mix it with your favorite vegetables and fruits like tomatoes, cucumbers and apples. Add a little lemon juice, salt and pepper for spice.
4 Millet Upma :
Millet Upma is a delicious and healthy Indian breakfast recipe. Cook 1 cup of millet with some vegetables like onions, tomatoes, and green chilies and flavor it with spices of your choice like cumin, turmeric, and coriander. This dish is a great way to start your day in a healthy way.
5 Millet Chapati:
Millet Chapati is a healthy and gluten free alternative to regular chapati. Mix 1/2 cup water in 1 cup millet flour and knead a hard dough. Roll it like chapatis and cook on a griddle. The recipe is not only easy but also nutritious and can be enjoyed with your favorite vegetable or dal.
conclusion
Lastly, millet may aid in weight loss due to its high fiber content, low glycemic index and nutrient density. Consuming millet regularly may help reduce overall calorie intake, stabilize blood sugar levels, boost metabolism, and promote overall health.
Millets can be easily included in your diet in various forms like porridge, khichdi and salads, thereby making your weight loss plan much easier. So, if you are looking for a healthy alternative to refined grains, give millets a try and reap the benefits of this nutritious food.
Read this also – These 8 foods with low glycemic index can control diabetes
