Five Best Types of Millets for Weight Loss

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Millets for Weight Loss! These small-seeded grains belonging to the Poaceae family are the talk of the town nowadays. Recently, they have gained popularity as a health food due to their high nutritional value and versatility. They are gluten-free, low in fat, and packed with protein, fiber, and essential nutrients. Millets have also been a global staple for centuries.

They are grown under marginal and low fertile soil, making them an affordable and sustainable food source. Due to their high fiber and vitamin content, millets are a great addition to any weight-loss diet. In this article, you’ll learn about the top five types of millet that can help you lose weight healthily.

Here is the Five Best Types of Millets for Weight Loss

Millets for Weight Loss Five Best Types of Millets for Weight Loss

Proso Millet 

Proso millet is a great choice for grain because it is easy to digest and has a lot of fiber, B vitamins, and minerals. It contains essential amino acids, making it an excellent option for vegans. It helps decrease cholesterol and can lessen the risk of heart disease. Proso millet reduces the risk of type 2 diabetes when eaten daily.

Proso millet has low calories, is high in fiber, and contains essential amino acids that help reduce appetite and make you feel full for long periods. It’s high in protein, which helps retain muscle mass and aids weight loss.

Foxtail Millet (Kangni)

Foxtail millet is one of the oldest and most cultivated millets. It is a good source of protein, dietary fiber, and essential minerals like iron and copper. It is also gluten-free millet, which makes it a fantastic option for people with gluten intolerance.

This millet is easy to digest and has a low-glycemic index, which helps to release sugar in the bloodstream slowly. You can use foxtail millet in many ways, from making porridge to adding it to salads. Foxtail millet is an important food for vegetarians because it contains iron. It is essential for weight loss because high blood sugar levels can lead to insulin resistance and fat storage.

Pearl Millet (Bajra)

This millet is low in fat and low-glycemic index, making it an excellent choice for people with diabetes or those looking to manage their blood sugar levels. The fiber in bajra helps in preventing hunger pangs and overeating. Studies have shown that pearl millet can play a significant role in weight loss. One cup of cooked pearl millet contains only 200 calories, making it a great low-calorie option for losing weight.

This millet regulates your blood sugar levels which can help you control your appetite and reduce the calories you consume. It is a rich basis of complex carbohydrates, which provide sustained energy levels throughout the day. Pearl millet is a good source of vitamins and minerals like magnesium and thiamin.

Kodo Millet

The Kodo millet is one of the most popular millets in India, Africa, and Nepal. This millet is gluten-free and lower in calories and fats, which makes it an ideal food for diabetics and weight loss. One cup of cooked Kodo millet contains 118 calories, and 25 grams of carbohydrates, making it an excellent replacement for high-calorie grains such as rice and wheat. 

Kodo is an essential nutrient for the body as a source of iron, calcium, zinc, and magnesium. It helps in reducing the risk of constipation and maintaining heart health. Due to its high fiber content, this millet promotes digestion and keeps you feeling full for long periods. It contains prebiotics that helps in the growth of good bacteria in the gut.

Barnyard Millet

Barnyard millet is widely grown in India, Japan, and China. It is an excellent source of fiber, protein, and essential minerals such as iron, calcium, magnesium, and phosphorus. These nutrients help to maintain the health of bones, teeth, and muscles. In addition to being gluten-free, its low glycemic index makes it a great grain for those with celiac disease. It is full of antioxidants and phytochemicals, which help to protect the body against various diseases. 

Barnyard millet is a great food option for people trying to lose weight, as it helps to keep them feeling full and satiated for long periods and reduces cholesterol levels. It is a good way of gaining energy and can be easy for people to eat in all age groups. It is rich in B-complex vitamins essential for healthy metabolism and brain functions.


In short, millets are a great food to help you lose weight. They have high fiber, low calories, and essential nutrients. The top millets for weight loss are foxtail, Proso, barnyard, pearl, and Kodo millets. They are high in fiber, protein, vitamins, and minerals. In addition to being nutritious, they offer a variety of health benefits that can protect the body against a range of diseases. Including these millets in your regular diet can help you lose weight in a healthy and lasting way.


What are millets, and why are they a good food option for weight loss?

Millets are a group of small-seeded grains rich in nutrients such as fiber, protein, vitamins, and minerals. They are a fabulous food option for weight loss because they are low in fat and calories, help regulate blood sugar levels, and promote satiety.

Can millet help reduce cholesterol levels?

Yes, consuming millet can help reduce cholesterol levels. Millets are high in soluble fiber, which can bind to cholesterol and remove it from the body. It has been shown to decrease levels of LDL (bad) cholesterol and, in turn, the risk of cardiovascular disease.

Are millets a low-carb food option?

Some types of millet, such as foxtail millet and barnyard millet, are relatively low in carbohydrates and can be a good option for people following a low-carb diet. However, other types of millet, such as pearl millet, are higher in carbohydrates and should be consumed in moderation for those following a low-carb diet. For more details visit us.

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