Brief introduction about foxtail millets fiber with its benefits

Semolina or rice flour made from foxtail millet are widely accessible. It helps to improve the immune system and manage blood sugar levels because it is high in iron and calcium. Foxtail millet is high in both complex carbs and dietary fiber, making it a suitable meal choice for persons wanting to lose weight. Low cholesterol, improved digestion, and good heart health are some of the other advantages of eating foxtail millet on a daily basis.

Nutritional Composition of Millets

• Macros : Millets contain about 65-70 % carbohydrates, 7-12% protein, 2-5% fat, and 15-20% dietary fiber.
• Vitamins: They contain important vitamins like thiamin, riboflavin, folic acid, and niacin.
• Mineral: The minerals found in millets are calcium, iron, magnesium, zinc, copper, etc.
• The lignan and phytonutrients in millets act as strong antioxidants within the body.
• Each millet has a unique property that helps improve health. Bajra (pearl millet) contains comparatively higher levels of protein compared to ragi (finger millet).
• Ragi (finger millet) is a great source of calcium. It is one of the first foods used as a weaning food for infants.
• Kodra (Kodo millet) resembles rice the most. It can be used interchangeably with rice and its preparations. It is also famous as “diabetic rice” amongst some people.

Why are millets good for weight loss?

• Obesity is linked to chronic diseases such as diabetes, heart disease, PCOS, cancer, hypothyroidism, and others.
• Millets have been shown in studies to help minimize the comorbidities linked with obesity when they are included in the diet.
• Millets have a high fiber content. Fiber is beneficial to your stomach because it promotes normal digestion and nutrient absorption in the body. This fiber keeps you satiated for a longer time.
• This decreases in-between-meal hunger sensations while also preventing binge eating at the next meal.
• The millet’s satiety level increases as the fiber content increases. As a result of this trait, an individual will automatically eat less in a meal, lowering their calorie consumption.
• Millets are an excellent choice for weight loss due to their high protein content and low lipid content. You naturally feel invigorated and ready to burn fat when you eat a well-balanced meal.

How to consume millets?

Millets can be prepared in the same way as rice. Millets can be used to substitute rice in a variety of cuisines, including idlis, dosas, kheer, porridges, and more. It’s also possible to utilize it as flour. To make Rotis or bhakris, mix it with the flour. It can be eaten whole in dishes like khichdi and upma or added to soups and salads. There are many other ways to use millets.

Flour

Chapattis, pancakes, bread, biscuits, and other dishes can be made with millet flour instead of wheat flour. It can also be used in gravies and sauces as a thickening and stabilizing agent.

Salads with Millets

Millets can be used in salads with a variety of vegetables to boost their nutritional content. You’re in for a treat with just a splash of lime.

As a Substitute for Wheat and Rice

It can be substituted for wheat and rice as a staple cereal since they aid in weight loss and provide several health benefits.

Semolina Version 

These are also available in semolina form and can be utilized in making delicious upma.

Millet Porridge

This is similar to khichdi and is highly nutritious as it includes dal, which is rich in protein and many veggies too.

Indian Diet Plan with Millets- what is it?

Millets can be eaten for breakfast, lunch, or dinner. They can be used to replace wheat and rice, which are staples in Indian cuisine. We’ve included an Indian eating plan and a few nutritious recipes below.

These recipes can be eaten 2-3 times each week, with wheat or rice preparations in between.

Breakfast

Millets Upma

Millets can be used to make upma instead of the traditional semolina flour. They are also available in vermicelli form, which can be used to make ragi vermicelli upma etc.

Millet Pancake

Ragi and bajra flour can be used to make healthy pancakes.

Millet Pongal

Sweet or salty Pongal can be consumed for breakfast.

Lunch

As a Cereal

Millet’s can substitute whole grains and rice as a meal for lunch and can be consumed with curry or sambhar.

Khichdi

This recipe can be made with any millet and is nutritious as dal and other veggies are also added.

Dinner

Porridge

Millet porridge is extremely beneficial for digestion and weight loss and prevents the accumulation of fats in the body, especially when consumed at night.

Chapatis

These are already quite popular, especially bajra and jowar rotis are consumed regularly in India.

Side effects of excess millets consumption

• Millets provide weight-loss benefits, but when ingested in excess, they might have negative consequences on the body.
• Millets are claimed to contain goitrogens, which interfere with thyroid activity and thyroid hormone production, causing goiter (enlargement of the thyroid gland). If you have a thyroid imbalance, consult your dietician before adding millets to your diet.

Conclusion

• Millets have just lately been found for their nutritional benefits, and they have been dubbed “cheap superfoods.” Millets have a wide range of health advantages, from improving immunity to lowering the risk of cardiovascular disease.
• Millets are quite adaptable and can be easily added into one’s diet to make a healthy lifestyle shift.