Types of Millets and their benefits

583
millets

We Indians too have the riches of our food for good health . One such secret of good health is the Various Types of Millets that are available in India. These millets have various Benefits on health, including Weight Loss.

s we age, our metabolism slows down. This makes weight loss very trickier. The major reason for this change is decrease in muscle mass. After 20 years of age muscle mass decreases about 1 to 2 % per year. The more lean muscle we have, the higher is our metabolism.

To eat is a necessity but to eat intelligently is an art. You need a minor change in your eating habits and activity levels to lose weight. Master the art of incorporating various types of millets without extreme change in your daily staple and experience the magical weight loss.

What are millets?

Millets are a group of small seed grasses grown in semi-dry areas of Asia and Africa. Millets are cooked like any other cereal. Indians use it to make rotis, khichdi, porridges, salads, Millets are used in multi grain products, muffins etc. Millet are Gluten free.

Nutrient Composition of Types of Millets:

Millets are high in proteins. Most types of Millets are  rich in fiber, which makes your stomach feel full longer. These are gluten free grains. Gluten is found in grains such as wheat, rye, barley, and triticale. People with gluten intolerance or celiac disease can’t digest gluten and this damages their small intestine. Hence, They can include various types of millets in their food routine.

It is a rich source of Vitamin E, B complex, niacin, thiamin and riboflavin. In addition, millet also contains essential amino acids like methionine and lecithin and minerals like iron, magnesium, phosphorus and potassium.

Types of Millets That help in Weight loss :

Sorghum (Jowar):

Jowar is rich in calcium compared to rice and wheat. It also contains iron, protein, and fibre. Researchers have found that jowar is rich in policosanols which helps in reducing the levels of cholesterol. Being a gluten-free grain, it is also much preferred by those who can’t tolerate wheat-based products.

Pearl millet (Bajra)

It has 8 times higher iron content than in rice. It is also rich in protein, fibre, and minerals such as calcium and magnesium. Bajra consumption eases constipation and digestion issues. Being Gluten free, Bajra is super  soft on our digestive system, It doesnt load the gut and hence gives a light feeling even after a heavy meal.

Finger millet (Ragi)

Ragi is the most common amongst various types of millets down in the south of India. Ragi is a better replacement for rice and wheat.  It is high in protein, calcium, iron and fiber. It has a low glycaemic index which helps diabetics to keep their glucose levels in check. Malted ragi is advised to kids and diabetics as it has a better absorption and more benefits

 Little Millet (Vari):

It is a rich source of B-vitamins, minerals like calcium, iron, zinc and potassium. It also provides essential fats to the body, the kind that helps in weight loss. Its high fibre content is also beneficial lowering cholesterol levels.

Kodo millet (Kodra)

It closely resembles rice. It is easy to digest and is rich in phytochemicals and antioxidants. This is very popular to replace rice. It is very potent weight loss millet. Studies showkodo millet reduces knee and joint pain, helps regularise menstruation in women among others health benefits

Fox tail millet (Rala)

Foxtail millets are found in the form of rice, semolina (like rava) or as flour. Foxtail millet is rich in complex carbohydrates. It is low in glycaemic index and do not show sudden spike in blood sugar levels.  It is rich in dietary fiber and minerals like iron and copper. The fiber reduces the levels of bad cholesterol and keeps the immune system strong.

Barnyard millet (Sanva)

It has 6 times more of fiber than wheat making it ideal weight loss millet. The fiber helps in attaining satiety. It is rich in minerals like calcium and phosphorus. This has additional benefit for bone health. It can be used as replacement to rice in dosa/idli/dhokla batters.