Dt. Natasha Mohan
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Table of Contents
Millet vs rice for weight loss Which is better
What are millets?
Introduction to millets and rice
Millets are a cereal grain that belongs from grass family (poaceae). Which can grow in in poor soil and harsh climates like drought and low fertile soil. They have been cultivated from long time and have nutritional values. Rich in fiber, protein, vitamins (especially b-complex), rich in minerals like (iron, calcium, magnesium, phosphorus and zinc).
Nutritional profile of rice
Here I will talk about regular rice that we use in our home. 100 gm of rice contains.
- Calories: ~ 365 kcal
- Carbohydrates: 80g
- Protein: 7 g
- Fat: 0.6 g
Vitamins & minerals:
- B1 – 0.07 mg
- B3 – 1.6 mg
- Folate – 8 mcg
- Iron – 1.5mg
- Magnesium – 25mg
- Potassium – 115mg
Why compare millet and rice
Millet is traditional crops for many Asian regions but have declined in popularity with the rise of rice and wheat. Then rice become primary staple between Asian. Rice fills the stomach for long time because it is rich in carbs where millets are nutrients dense high in Fiber, protein quality, iron and other minerals, making them healthier option then rice. When people become more health conscious, they reintroduced millet has superfood which is gluten free and low GI.
Nutritional comparison – millet vs rice
Nutrient White rice Brown rice Millets
calories 365 kcal 370 kcal 370 kcal
Dietary fiber 0.6 g 3.5 g 7-13 g
protein 7 g 7.5 g 10 – 11 g
Fat 0.6 g 2.7 g 3-5 g
iron 1.5 mg 1.8 mg 4-10 mg
calcium 10 mg 20mg 40-350 mg
magnesium 25 mg 110 mg 100 –150 mg
potassium 115 mg 250 mg 200 – 400 mg
Gluten 70 – 90 50 -65 35 – 54
Millets for weight loss and its health benefits
Low glycaemia index for blood sugar control
- Millets have low GI between 35 –54, compare to white rice (70 – 90)
- Low GI prevents sudden rise of blood sugar which create further overeating and craving for food.
Rich in Fiber content for satiety
- Millets is rich in fiber 100 g of millet contain 6 – 12 g fiber, this slows down digestion and improve the bowl moment and smooth the digestion.
Better metabolism and gut health
- Rich in fiber means high in prebiotic act as food for good gut bacteria that produce short chain fatty acids which improve colon health, reduce inflammation, and regulate appetite hormones.
- By producing healthy bacteria in stomach millets can reduce bloating and improve fat metabolism.
Health benefits of rice for weight management
Easily digestible and quick energy source
- Rice is low in fiber and it became easy for stomach to digest white rice. People with sensitive stomach can eat rice to maintain energy level without irritating stomach.
- Rice is rich in complex carbs which gives quick energy and rice helps to aids muscle recovery which indirectly supports weight control.
Brown rice vs white rice
- Brown rice is rich in fiber, protein and nutrients that keep stomach full for longer time and reduces overeating.
- Rice is naturally very low in fat and contains no cholesterol that make it light food for weight management.
Role of rice in balanced diets
- When rice combine with vegetables and lentil it becomes a part of balanced diet which have all the nutritional values like rich in carbs, Fiber and micronutrients.
Millet vs rice – which works better for weight loss?
Satiety and hunger management
- Rice is very low in fiber which can digest quickly, and hunger returns fast and millets in high in fiber that slows digestion and stomach work properly and keep you full for long time.
- Rice is high in GI which increase the sudden hunger spikes and millets is low in GI that sugar gradually release control the blood sugar level which sustain stable energy production.
Portion control matters
- 1 cup cooked white rice give ~210 kcal and which can be easy to digest and people often eat 2 – 3 cups Fastly in one meal.
- 1 cup cooked millet give ~ 180 kcal which doesn’t digest fast and gradually digest which gives time to stomach to release good gut bacteria slowly eat and release and sustain energy for long time
Rice can be overeaten easily because it doesn’t feel full stomach after eating 1 –2 cups of white rice.
Long term sustainability
- Rice crops require more water to grow and compare to millet it only requires water 70 – 80 % less water than rice. Which can easily grow in less water zone.
- Rice feeds billions of people daily which is less in nutrients but high in carbs and millets doesn’t consume like rice, but it has more nutritional value then rice which keep people healthy for long time
How to include millets in your diet
You can add millet in your daily life to reduce nutritional deficiencies
Millet based breakfast options
- Millet upma
- Millet idle
- Millet poha
- Millet Chilla
- Millet smoothie bowl
Millet lunch and dinner recipes
- Foxtail millet khichdi
- Millet vegetable pulao
- Bajra roti with sabzi
- Ragi Mudde with sambar
- Kodo millet curd rice
- Millet salad bowl
- Millet soup
- Millet stuffed capsicum
Replacing rice with millet gradually
It can cause trouble to your stomach if you switch rice to millet suddenly because millet is rich in fiber that become unusual for your stomach. So, replacing millet with rice need to gradually and planned way.
- Start small one meal per weak for 1 to 2 weeks
- Then one meal daily for 3 –4 week
This will slowly help to mix millet in your diet to replace low nutritional rice.
Proven Tips to Manage Weight Using Millet and Rice
- Ideal portion size: rice is easy to eat food, so you need to eat one cup cooked rice per meal and same with millet also.
- Pairing with protein and veggies: rice is low in micronutrients to mix it with protein and nutrition rich veggies, and lentil that will full fill all nutritional deficiencies in body.
- Avoiding processed millet and rice products: it contains lack of Fiber and nutrients and due to high in processed form it removes natural fiber which become unhealthy for our body.
Conclusion
When we compare two thing we often think we need to choose only one. But rice and millet both have their own nutritional benefits, but you need to eat them in balanced way. If you talk about millet vs rice for weight loss, then i will suggest millet is good choice. Because it keeps your belly full for longer time and doesn’t increase the sudden hunger spikes and craving
Yes, millet is best choice for weight loss because it is high in fiber that keep you full for long time and avoid craving.
Not necessarily but consume in balanced way can be help full in your weight loss journey. have cooling nutrients which can reduce irritation during acidity.
Both have similar calories, but millet is rich in micronutrients.
Yes, millets fiber act like prebiotic that support gut bacteria that improves digestion and control weight for long time.
Barnyard millet, foxtail millet and ragi are the best option for weight loss.
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