Millet are grasses with small seeds that are used like cereal grains for human consumption. India is one of the leading millet producers. It used to be used as animal feed, but is slowly becoming a popular food grain around the world. Millet has now proven extremely beneficial for diseases like diabetes and helps you lose weight. Millet consumption appears to be popular in southern India. The kitchen of Telugu, Tamil and Kannada offers a variety of millet recipes. Here is a simple Indian millet diet plan for weight loss and diabetes.
India has seen a gradual decline in millet consumption in recent years. This is because people are not aware of the health benefits of millet. Nowadays, supermarket shelves are full of processed flour and cereals that have overwhelmed millet. Fortunately, millet is gaining popularity again. Read millet types and the benefits of millet.
Diet in millet:
Before we move on to the millet diet plan, let's first discuss some basic information about nutrition and millet.
Indian millet varieties and common name:
Sorghum – JowarFinger millet – RagiPearl millet – BajraFoxtail millet – Kora / KangniBarnyard millet – Sanwa / JhangoraKodo millet – Kodra / ArikaLittle millet – Samae / KutkiProso millet – Barre
Benefits of millet:
It is gluten free. Low calorie. Rich in fiber. Adequate vitamins and minerals. Contains bioactive compounds. Read more about the benefits of millet.
Nutritional composition of millet:
Macros : Millet contains about 65-70% carbohydrates, 7-12% protein, 2-5% fat and 15-20% fiber.Vitamins: They contain important vitamins such as thiamine, riboflavin, folic acid and niacin.mineral: The minerals contained in millet are calcium, iron, magnesium, zinc, copper, etc. Lignan and Phytonutrients in millet act as powerful antioxidants in the body. Each millet has a unique property that helps improve health. Bajra (pearl millet) contains comparatively more protein than ragi (finger millet). Ragi (finger millet) is an excellent source of calcium. It is one of the first foods to be used as a weaning food for infants. Kodra (Kodo millet) is most similar to rice. It can be used interchangeably with rice and its preparations. In some people it is also known as "diabetic rice".
Millet and weight loss
Why are millet good for weight loss?
Obesity is associated with chronic diseases such as diabetes, heart problems, PCOS, cancer, hypothyroidism, etc. Research has shown that millet, when ingested, helps reduce these comorbidities associated with obesity. Millet contains a lot of fiber. Fiber is good for your stomach; It will ensure that you have the correct digestion and absorption of nutrients in the body. This fiber keeps you full for a long period of time. This helps avoid binge eating in the next few meals and also reduces hunger pangs between meals. The higher the fiber, the higher the degree of millet saturation. This characteristic means that a person eats less amount in a meal, which automatically reduces calorie intake. The sufficient amount of protein and low lipids in the millet makes them a perfect choice for weight loss. If you eat a balanced diet, you will automatically feel energized and strengthened to burn fat.
Benefits of millet:
Helps to keep diabetes at bay:
Millet has a high fiber content that makes it a low glycemic index (GI) (R1) food. It takes longer to be digested in the body. A low GI causes the gradual release of glucose into the bloodstream. So when a diabetic consumes millet, there is no spike in the blood. Read-Indian diet plan for type 2 diabetes.
The lignans and fiber reduce triglyceride and LDL levels in the blood (R2). This stabilizes the cholesterol level in the body. Millet has a high magnesium level that relaxes the muscles of the artery. This keeps blood pressure under control. Controlled blood pressure further reduces episodes of cardiac arrest and stroke. Read – DASH diets for hypertension.
Studies show that fiber and phytonutrients like lignin protect against breast cancer and colon cancer. Foxtail millet has found a high amount of fiber, which is most effective in preventing breast cancer. (R3)
Alternative for celiac sprue patients:
People suffering from celiac disease cannot tolerate gluten in wheat, rye and barley. Most millet are gluten free (R4). Millet helps improve digestion, increase energy levels and maintain cholesterol. This millet also helps maintain the normal level of bacteria in the gut, which is essential for the body's mechanisms.
Good source of antioxidants:
Millet contains lignans, polyphenols, phytocyanines, etc., which act as antioxidants and detoxifiers in the body. These antioxidants help get rid of free radicals in the body. It helps build immunity and reduce body stress. Read on – Delicious Sources of Antioxidants.
Millet helps in the secretion of progesterone and oxytocin hormone, which are needed during breastfeeding. These hormones promote the production of breast milk. Millet also relieves menstrual cramps, improves skin elasticity and has some anti-inflammatory properties.
Foxtail, Bajra and Nachni are rich in calcium, which is essential for maintaining your bone health. Eating millet in the form of sprouts helps fight diseases like osteoporosis and could reduce the risk of fractures.
The protein content in millet helps in the formation of collagen, which helps to slow the appearance of wrinkles. Read – Anti Aging Foods To Make You Feel Younger.
Brain growth and development:
Regular consumption of millet provides the iron content that is essential for brain cells. It helps to supply the brain cells with sufficient oxygen and also prevents Alzheimer's and dementia.
How to consume millet?
Most millets can be cooked like rice. Millet can replace rice in various dishes like idlis, dosas, kheer, porridge, etc. It can also be used in the form of flour. Paste it into flour to make rotis or bhakris. It can be consumed entirely in preparations such as Khichdi, Upma, can be added to soups and salads.
Indian Millet Diet Plan for Weight Loss and Diabetes:
Here is an example of the Indian Millet diet plan for weight loss and diabetes. We have used a variety of millets in this plan to ensure their health benefits. This is a gluten free diet plan.
Example diet plan:
1 glass of warm water with lemon juice
+ 1 tsp basil seeds
1 bowl of Nachni Satva (1 tablespoon of Nachni Satva, boiled with 1 cup of milk or water and 2 – 3 almonds, without sugar)
1 medium-sized thali pulp (bajra flour + jowar flour + onion)
1 glass of green smoothie
(1 fruit + spinach + dudhi + coriander + ginger + 1 pinch of rock salt)
1 cup of vegetables raita / salad + mix
2 small Jowar Methi Roti +
½ cup of Kodra / green leafy vegetables +
1 cup dal / chicken or fish curry
1 glass of buttermilk
1 cup of green tea +
1 bowl of puffed rice / toasted canal
1 cup vegetable millet Khichdi (foxtail + quinoa + moong dal + vegetables) +
1 cup of curd cheese
1 glass of warm water + lemon
Millet, grown locally and rich in nutrients, is one of the best ways to lose weight. I hope this Indian millet diet plan for weight loss and diabetes will help you achieve your health goal. Try to make a variety of dishes from these millets. Millet is healthy, affordable, and nutritious. Some other weight loss diet plans are as follows.