In today's world, where so much work and entertainment happens online, many people are spending more time sitting and less time moving. This lifestyle, combined with the easy availability of fast food, has led to a rise in obesity. Gaining too much weight can affect health and well-being.
But making simple changes, like adding millet to your diet, can help manage weight and improve health. With various options to include millets in your diet, try including Multi Millets Upma Mix, into your daily meals and start seeing the benefits. Let's now take a look at the top 5 millets that can support weight loss.
Weight loss made easy: The best time to eat millet for weight loss is at breakfast or dinner. It's light, filling, and promotes better health.
Why are Rates of Obesity Rising?
The rising rates of obesity can be linked to a combination of economic and technological changes that have significantly altered global food systems and consumption patterns. In recent years, rises in income levels around the world have led to greater spending on food. Simultaneously, there has been a shift from local and subsistence farming to a focus on commercially produced and transported food products. This shift has resulted in changes to dietary habits, particularly in low- and middle-income countries, where people now consume higher amounts of calories, animal products, and sugar.
Advances in food processing technology and the industrialization of food production have led to a surge in the consumption of ultra-processed foods .These foods are characterized by high levels of salt, sugar, additives, and preservatives and are designed to be inexpensive and convenient. However, they contribute to higher caloric intake and weight gain compared to more nutritious, fiber-rich foods such as whole grains and fruits. These changes are made worse by higher costs for healthy foods and rising poverty, especially since recent global events. Plus, less physical activity from changes in work and travel is also adding to the obesity problem.
How Does Obesity Affect the Body?
- Nervous System
Excess weight significantly raises the risk of stroke by disrupting blood flow to the brain. The added strain from obesity can lead to severe cerebrovascular issues, potentially causing life-threatening complications.
- Respiratory System
Fat accumulation around the neck can tighten the airway, leading to sleep apnea. This condition causes intermittent breathing stoppages during sleep, resulting in fragmented rest and negatively affecting overall health and well-being.
- Digestive System
Obesity increases the likelihood of developing gastroesophageal reflux disease and gallstones. Additionally, fat buildup around the liver can cause liver damage, potentially leading to serious conditions such as cirrhosis or liver failure.
- Cardiovascular System
The added weight forces the heart to work harder, resulting in high blood pressure, which heightens the risk of stroke and heart attack. Obesity also contributes to artery hardening and chronic kidney disease, further impacting cardiovascular health.
- Endocrine System
Obesity leads to insulin resistance, causing elevated blood sugar levels and raising the risk of type 2 diabetes. This metabolic condition is associated with severe health issues, including heart disease, kidney problems, and an increased risk of other complications.
- Reproductive System
Obesity can impede fertility and lower testosterone levels, making it more challenging to conceive. It also increases the risk of complications during pregnancy, potentially affecting both maternal and fetal health.
- Skeletal and Muscular Systems
Excess weight leads to reduced bone density and muscle mass, a condition known as osteosarcopenic obesity. This results in a higher risk of fractures, joint pain, and stiffness, affecting overall mobility and quality of life.
- Mental Health
Obesity is linked to decreased well-being, depression, and low self-esteem. It can also exacerbate body image issues and stress, making mental health support crucial for managing the emotional impacts of excess weight.
- Other Effects on the Body
Obesity increases the risk of developing several cancers, such as endometrial, liver, and pancreatic cancers. As body mass index rises, so does the likelihood of encountering these serious and potentially life-threatening conditions.
What Could be the Solution?
Numerous health issues are linked to being overweight. So, include these five millets into your diet to reduce weight naturally.
- Little Millet
Little millet is a powerhouse of Vitamin B3, playing a vital role in several bodily functions, such as lowering cholesterol, boosting metabolism, aiding tissue repair, and providing energy for daily activities. It's also loaded with essential minerals like calcium, iron, potassium, and zinc.
This millet supports the production of healthy fats, crucial for weight loss. Additionally, its high fiber content keeps you feeling full longer, reducing the urge to snack between meals. Little millet is an excellent rice substitute and can be easily prepared in various weight-loss recipes like upma, khichadi, and salads.
- Kodo Millet
Kodo millet is rich in phytochemicals and antioxidants, which are quickly absorbed by the body, helping to prevent lifestyle-related health issues. Its phenolic compounds help lower bad cholesterol and promote heart health while also reducing blood pressure and alleviating stress. Kodo millet is particularly beneficial for those dealing with obesity and sluggish metabolism.
The antioxidants in Kodo millet enhance metabolic activity and strengthen the immune system, making it a valuable addition to weight-loss diets and a healthier alternative to rice and wheat. It is also recommended for women experiencing cardiovascular issues post-menarche, as it helps regulate menstrual cycles and relieves hip and knee pain.
- Barnyard Millet
Barnyard millet stands out for its superior nutritional content compared to other grains, making it an excellent choice for weight loss due to its high fiber, complex carbohydrates, and protein content. It's also a great source of calcium and phosphorus, which support strong bones.
This millet effectively lowers blood glucose levels, serum cholesterol, and triglycerides, making it beneficial for managing type II diabetes and cardiovascular diseases. In many parts of India, Barnyard millet is used as a rice substitute due to its similar flavor and texture. It's easy to cook and digest and helps keep hunger at bay for extended periods.
- Pearl Millet
Pearl millet, commonly known as Bajra, is a staple grain in many parts of the world, revered for its impressive nutritional profile. It's packed with essential nutrients such as magnesium, iron, phosphorus, and fiber, making it an excellent choice for those aiming to lose weight. Pearl millet's high fiber content aids in digestion, keeps you full for longer periods and helps prevent overeating, which is crucial for weight management.
Additionally, it has a low glycemic index, which means it releases sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels and reducing hunger pangs. Incorporating Pearl millet into your diet is easy.
- Finger Millet
Finger millet is widely praised in weight-loss diets, particularly by fitness enthusiasts and those dealing with obesity, pregnancy weight gain, or excessive belly fat. The effectiveness of Finger millet in weight management lies in its high fiber, protein, iron, and the amino acid tryptophan, which helps curb appetite and keeps you full for longer.
This reduces the tendency to overeat, thereby lowering daily calorie intake and accelerating weight loss. Finger millet can be included in your diet through various forms like cookies, porridge, smoothies, malt, sprouts, and salads.
How to Incorporate These Millets for Weight Loss
Now that you're aware of which millets are ideal for weight loss, why not explore some delicious and easy millet recipes? You can try:
- Flavorful Millet Biryani: A Nutritious Take on a Classic Dish
This recipe reinvents traditional biryani by replacing rice with millet, creating a flavorful and healthy alternative. Enjoy a dish that combines classic taste with enhanced nutrition.
- Satisfying Millet Upma: A Wholesome Breakfast Delight
Kickstart your day with this tasty Multi Millets Upma Mix. Rich in protein and full of flavor, it's a fulfilling breakfast choice that keeps you satisfied and energized throughout the morning.
- Pearl Millet Dosa: A Vegan and Gluten-Free Delight
For a gluten-free and vegan twist on classic dosas, try this Pearl Millet-based recipe. With its savory taste and the health benefits of Pearl millet, it's a great option for any meal.
Lose Weight Naturally with Multi Millets Upma Mix.
Losing weight can be challenging and requires consistent effort. If you've faced difficulties along the way, there's good news! You can simplify your weight loss journey by adding Multi Millets Upma Mix from Millex to your diet. This product is a perfect blend of Proso Millet, Kudo Millet, Little Millet, and Foxtail Millet which supports effective weight management. Order a pack of 2 for just Rs. 378 and start your weight loss journey quickly with fast delivery.