If you want to lose weight in a natural and sustainable way then millets are one of the best options for you. These traditional grains have been a part of our Indian diet for centuries, and today they are popular globally as superfoods. Millets are rich in fibre, protein and essential minerals that help improve your overall health.
In this blog, we will look at what millets are, how they support weight loss, what are their health benefits, and the top 15 millets that you can include in your diet.
What Are Millets?
Millets are a group of small cereal grains that are grown for thousands of years in India and Africa. These grains grow in dry areas with very little water, which is why they are considered one of the world’s most sustainable crops. Compared to modern grains, millets are naturally gluten-free and so they are a perfect choice for people with gluten intolerance or those who want to adopt a healthy lifestyle.
From a nutritional point of view, millets are a great superfood. They are rich in dietary fibre, plant-based protein, antioxidants, vitamins and essential minerals like magnesium, calcium and iron. Compared to polished rice or refined wheat, millets are whole grains—which means they retain their bran, germ and endosperm. They make you feel full for longer, improve digestion and release energy in a steady way.
Some common varieties of millets are:
- Foxtail Millet – rich in complex carbs and fibre.
- Pearl Millet (Bajra) – rich in iron and believed to be good for heart health.
- Ragi (Finger Millet) – best source of Calcium.
- Little Millet – Light and easily digestible.
Millets are once again becoming an important part of the modern diet due to their nutrition and sustainability. They not only help in weight management but also promote overall wellness. So including millets in your daily meals is a smart choice.
How Millets helps in Weight Loss
Millets are an excellent food choice for weight loss as they have great nutritional value and have a direct effect on digestion and metabolism. Compared to refined carbs, millets keep you full for longer and give you good energy and improve your overall health. Let’s see how millets help in weight management:
- High in Fiber – (Keeps You Full, Prevents Overeating)
Millets are rich in dietary fiber which plays a very important role in appetite control. Consuming fiber meals makes you feel full for longer. It reduces unnecessary snacking and overeating – which are the main reasons for weight gain. Also, they are fiber-rich which strengthens your diet, digestion and gut health.
- Low Glycemic Index – (Controls Blood Sugar and Cravings)
Compared to white rice or refined wheat, millets have a low glycemic index (GI). This means that they release glucose slowly into the bloodstream. This keeps the blood sugar level under control and does not cause much spike and keeps the sugar level stable and also keeps your cravings under control.
- Rich in Protein – (Boosts Metabolism and Maintains Muscle)
Millet is a good source of plant-based protein which is considered an essential nutrient for protein weight management. It preserves lean muscle mass and boosts metabolism, which burns calories quickly and makes weight management easier. Compared to refined grains, millets are a smarter and healthier choice.
- Slow-Digesting Carbs – (Provide Sustained Energy)
Millets contain complex carbs which are digested slower than simple carbs. This provides steady energy to the body and prevents extra calories from getting converted into fat. Due to which you feel energetic throughout the day without energy crashes
- Naturally Gluten-Free – (Easy on the Stomach)
For people who have gluten sensitivity or digestion problems, millets are a safe and healthy option as they are naturally gluten-free, do not have a gentle effect on the stomach, reduce bloating and improve digestion. Thus, along with weight loss, they also support overall gut health.
Tip: If you replace refined carbs (like white rice, pasta, or white bread) with power-packed grains millets as part of your diet, you can improve your body’s overall health, reduce cravings and make your weight-loss journey sustainable.
How Healthy Are Millets?
Millets are not just good for weight loss but are a complete package of nutrition. These grains are loaded with essential vitamins, minerals and antioxidants that support overall well-health. Compared to refined grains, millets retain their fibre and nutrients, so adding them to the diet is a powerful option.
1. Rich in Bone-Strengthening Minerals
Millets are a natural source of protein which is rich in iron, calcium, magnesium and phosphorus which help build strong bones. Eating millet daily strengthens bones, prevents anaemia and reduces the risk of osteoporosis. For growing children, women and elderly people, it is a nutrient-dense alternative to processed cereals.
2. Packed with Antioxidants
Free radicals in the body damage cells and speed up aging. Millets contain antioxidants such as phenolic compounds and flavonoids that neutralize free radicals, reduce inflammation and boost immunity. That is, including millets in the diet provides protection from lifestyle diseases and slows down premature aging.
3. Heart-Friendly Grains
Millets are also an excellent food for the heart. Their high fiber content and cholesterol-lowering properties reduce LDL (bad cholesterol) and maintain HDL (good cholesterol). Also, millets contain magnesium which improves blood circulation and reduces the risk of hypertension and heart diseases.
4. Diabetic-Friendly Choice
The low glycemic index (GI) of millets helps regulate blood sugar. They do not cause sugar level spikes like polished rice but slowly release glucose into the bloodstream. Hence, they are an ideal food choice for diabetic patients.
5. Gut-Friendly and Easy to Digest
Millets are considered gut-friendly. Their high dietary fiber improves digestion, prevents constipation and makes the gut microbiome healthy. When the gut is balanced, nutrient absorption improves, immunity becomes stronger and managing weight becomes easier.
Top 15 Millets for Weight Loss to Include in Your Diet
1. Foxtail Millet (Kangni)
Foxtail millet, also called Kangni in Hindi, is one of the best millets for weight loss. It is low in calories and high fibre which keeps you full for a long time, reducing unnecessary snacking and overeating.
It is also rich in iron, protein and antioxidants which improve blood circulation and boost immunity. Its low glycemic index (GI) is perfect for diabetics as it does not cause the sugar level to spike.
You can include foxtail millet in your diet as a healthy alternative to rice by making upma, dosa, or porridge. Eating it daily not only controls weight but also strengthens the heart and improves stomach health.
2. Finger Millet (Ragi)
Finger millet, which is more popularly known as Ragi, is a super grain which is considered best for both bone health and weight management. Ragi is rich in calcium, iron and amino acids, which makes it a healthy option for vegetarians as it provides them with essential nutrition naturally.
Ragi contains more fiber, due to which the stomach remains full for a long time and one does not feel like eating anything again and again. Ragi is the best choice for weight loss because its low GI prevents the increase in blood sugar, hence it is a good option for people with diabetes also.
You can easily include Ragi in your diet by making ragi porridge, ragi dosa or ragi roti. It not only helps in weight loss but also strengthens bones, improves heart health and boosts immunity.
3. Pearl Millet (Bajra)
Bajra (Pearl Millet) is one such millet that is nutrient-dense and helps a lot in weight loss and overall wellness. It contains large amounts of fibre, protein and essential minerals like magnesium and phosphorus.
Bajra is rich in fibre, which keeps the stomach full for a long time. This reduces the habit of eating frequently and keeps the stomach clean. Bajra contains natural elements that keep the heart healthy and keep the body’s immunity strong.
Bajra is good for weight loss because it gives energy slowly and keeps your stomach full for a long time. This gives you strength for a long time, you remain active and extra fat does not accumulate in the body.
Bajra roti, khichdi or porridge are best especially in winter season, because it also keeps the body warm. By eating millet regularly, you get weight control, diabetes management and strong bones.
4. Little Millet (Kutki)
Little millet (also called Kutki) is a light and easily digestible grain that is perfect for a weight loss diet. It contains fiber, B-vitamins and essential minerals like iron and potassium. Due to high fiber content, it improves digestion, prevents constipation and keeps the stomach healthy.
This is best for people who want to control their weight as it gives energy slowly and also keeps the sugar level stable. It strengthens immunity and also reduces inflammation in the body.
You can make pulao, khichdi instead of rice or enjoy eating it as porridge (daliya) for breakfast. Regular use is beneficial for digestion, immunity and weight control.
5. Barnyard Millet (Sanwa)
Barnyard Millet (Sanwa) is a very healthy grain, especially for weight loss. It has a very low glycemic index, which means it does not allow the blood sugar to increase quickly. It has no gluten and is rich in fibre, protein, iron and calcium.
Eating Sanwa makes the stomach feel full for a long time, reduces hunger and helps control blood sugar. Due to the presence of iron and calcium, it strengthens the bones and provides energy.
Since it is easily digested, it is also eaten during fasting. You can make it in the form of khichdi, pulao or dalia and include it in your daily diet.
Eating Sanwa regularly helps in controlling weight, keeping heart health and immunity strong.
6. Proso Millet (Chena)
Proso Millet (Chena) is a protein-rich grain that helps in reducing weight and strengthening the body muscles. It is gluten-free and easily digestible, so it is safe for people with stomach problems.
It has B-complex vitamins, phosphorus, and magnesium that keep the brain and heart healthy. Its high fibre keeps you full for a long time, prevents over-eating and helps in reducing fat.
Chena also keeps the cholesterol and sugar levels under control, so it is a healthy alternative to rice or refined grains. You can make it as upma, salad or soup. Eating cheese regularly helps in weight loss, digestion and keeps the metabolism strong.
7. Kodo Millet (Kodra)
Kodo millet (Kodra) is one such grain which is considered very good for weight loss and digestion. It contains fibre, antioxidants and polyphenols which fight harmful toxins (free radicals) of the body and keep the body healthy.
It keeps the stomach clean, removes constipation and makes the metabolism strong. Its glycemic index is low, hence it is safe even for people suffering from diabetes.
It contains more fibre which does not let you feel hungry for a long time, thus reducing the habit of eating repeatedly.
You can enjoy Kodo millet in place of idli, upma, salad, or even rice. If you include this in your daily diet, it will control your weight, improve digestion and strengthen your immunity.
8. Sorghum (Jowar)
Sorghum is one of the most widely consumed millets in India. It is a very nutritious grain that helps in reducing weight and improving health. Jowar is gluten-free, so people who have gluten allergy or celiac disease can also eat it comfortably.
It contains a good amount of fiber, antioxidants and plant-based protein, which keeps the stomach clean, improves digestion and reduces cholesterol in the blood. It has a low glycemic index, which is why it is also considered a safe grain for diabetic patients.
Jowar has antioxidants that help keep your heart strong, improve immunity, and protect the body from infections and harmful substances. Roti, dosa or even baked snacks can be made from jowar flour. If it is consumed daily, it keeps weight under control and provides energy to the body and helps in maintaining health for a long period of time.
9. Brown Top Millet
Brown top millet is one such grain which is available very rarely but is very beneficial for health. This grain is considered the best for weight loss as it contains magnesium, calcium and fibre in good quantity. The nutrients found inside it strengthen the heart and improve digestion.
Brown top millet cleanses the stomach, removes the dirty things from inside and improves the cleanliness of the stomach. As it contains more fibre, the stomach feels full for a long time due to which one does not feel hungry again and again and overeating is prevented.It also helps in controlling cholesterol and maintaining healthy blood pressure levels.
It is gluten-free, meaning people who have problems with wheat or gluten can also eat it comfortably. You can make daliya, dosa or khichdi from it and include it in your daily diet. Regular consumption strengthens digestion and keeps the heart healthy and helps in weight loss.
10. Amaranth (Rajgira)
Rajgira (Amaranth) is one such grain which is very beneficial for health. It contains a good amount of protein, calcium, iron and magnesium, which help in strengthening the bones and keeping the muscles healthy. It contains high amounts of protein and fibre, due to which it makes the stomach feel full for a long time. This does not make you feel hungry again and again and you avoid eating unhealthy food.
Rajgira also contains antioxidants which are good for the health of the heart and reduce swelling in the body. People eat Rajgira by making it into Daliya, Laddoo or by making roti like flour. By including it in the diet daily, weight remains under control, immunity becomes strong and digestion also remains good. This is a very simple and complete food which can be included in every household.
11. Teff
Teff is a small grain but it has a huge nutritional value. This grain is becoming famous all over the world these days because it contains iron and protein in large quantities. It is good for people who want to lose weight as it keeps the stomach full for a long time and provides energy to the body for a long time.
It also contains a good amount of calcium which strengthens the bones and teeth. It also contains fiber which maintains proper digestion, prevents constipation and controls hunger. The best thing is that it is gluten-free, meaning people who do not like wheat or milk can also eat it easily.
You can make teff daliya, roti or pancake, it tastes good and also improves health. Eating it daily keeps the weight under control, increases energy, strengthens immunity and strengthens bones.
12. Buckwheat (Kuttu)
Buckwheat, which is known as Buckwheat in India, is a very nutritious grain that is mostly consumed during fasting. It is rich in fibre, antioxidants and plant-based protein, hence it is very beneficial for weight loss. Buckwheat is also good for heart health as it reduces bad cholesterol (LDL) and improves blood circulation.
It has a low glycemic index, which means it keeps the blood sugar level under control – which is very beneficial for diabetic patients. The best thing is that it is gluten-free, so those who have problems with gluten can also eat it without any tension. You can easily make roti, pancake or porridge from buckwheat. Including buckwheat in your diet regularly improves weight loss, digestion and overall health of the heart.
13. Quinoa (Pseudo Millet)
Quinoa, which is actually a pseudo-millet, is called a super grain because it is rich in nutrients. It is one such grain that contains all the 9 essential amino acids, so it is the best option for both vegetarians and vegans. It also contains fibre, iron, magnesium and antioxidants which help in weight loss, make muscles strong and improve immunity.
Quinoa fills the stomach well, it doesn’t make one feel hungry again and again and reduces the habit of overeating. The best thing is that it can be made in different ways like khichdi, upma, daliya or by eating it with vegetables instead of rice. Eating quinoa regularly improves fat loss, heart health and energy.
14. Job’s Tears (Adlay Millet)
Job’s Tears (Adlay millet) is an ancient grain eaten in Asia. It helps in reducing inflammation from the body and removing toxins. It is rich in fibre, protein and antioxidants which are considered good for reducing weight and keeping fit.
It is beneficial in improving digestion, controlling cholesterol and increasing the ability to fight diseases. It also keeps the skin healthy and is gluten-free, meaning it is a safe option for those who do not like wheat. You can eat it by making soup, khichdi, daliya or with vegetables. Eating a little every day helps control weight, reduces stomach diseases and keeps the body strong.
15. Corn (Makka)
Maize, which we also call corn, is a very famous grain which is often used in people’s diet. It contains fiber and antioxidants in good quantities, which keeps the stomach full for a long time and gives you energy for a long time.
Due to this, it is also considered beneficial for weight loss. Maize contains nutritious elements like vitamin C, magnesium and carotenoids which improve the health of the eyes and strengthen immunity.
Its fiber keeps the stomach clean and prevents overeating, while antioxidants protect the body from bad elements and reduce the risk of major diseases. You can eat corn by roasting it or boiling it or by making rotis from its flour or in the form of porridge. Including corn in the daily diet helps in reducing weight, improves stomach health and gives strength to the body.
Conclusion
It is a very good decision to include millets (like bajra, jowar, ragi) in the daily diet. It helps in managing weight and taking care of overall health for long time.
Millets keep the stomach full for a long time, due to which one does not feel hungry again and again. It has more fibre which keeps the stomach clean and improves digestion. Along with this, minerals like calcium, iron and magnesium make the bones strong and keep the body’s immunity strong. Eating it daily also keeps cholesterol and blood pressure under control.
It is also very beneficial for people with diabetes because it keeps blood sugar stable. The meaning is simple – if you include millets in your diet like roti, khichdi or dalia, then you will remain healthy today and will be protected from diseases in the future.