Millet Rice For Weight Loss And More: How To Make Millet Rice


We are in the year of millets. As proposed by India, United Nations General Assembly (UNGA) declared 2023 as the International Year of Millets. This initiative aims at establishing the benefits of millet among all. Referred to as ‘nutri-cereal’, millet is an indigenous crop that finds its roots in history, going back to more than a thousand years. Today, cereal has made its way back into our lives with all its glory, thanks to its enriched nutrient profile. It is loaded with fibre, protein, healthy fats and essential minerals, making it “the perfect food ingredient to include in your diet if you want to get healthier”, stated celebrity nutritionist Rujuta Diwekar. Millet is versatile in the world of gastronomy too. From exotic salads and soups to simple roti – you can make a wide range of dishes with millet. But what we love the most is a hearty bowl of millet rice. You can pair millet rice with any sabzi to put together a wholesome meal.

Rice Vs Millet Rice: Which One Is Better?

In India, rice is a staple for all. However, fitness enthusiasts often avoid it due to its excess starch content. Besides, due to the processing, rice (specifically white rice) falls short of several essential nutrients including vitamins, fibre and more. To put it simply, white rice is nothing but a starch that may have a negative effect on our overall health. This is where millet rice comes in handy. It is considered healthier due to its rich protein and fibre content. Besides, it is non-glutinous, making millet very easy to digest, good for heart health, immunity and more.

Also Read: Weight Loss: 10 Easy Ways To Lose Weight Without Actually Dieting


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Health Benefits Of Millet Rice: 5 Reasons To Include Millet In Your Diet:

1. Promote Weight Loss:

As mentioned earlier, millet is loaded with fibre, protein and antioxidants that help flush out toxins, promote metabolism and keep us full for a long. These factors further make millet a great ingredient to add to your weight loss diet.

2. Manage Diabetes:

Millet is lower on the glycemic index. As per several studies, foods low in GI prevent quick spikes in blood sugar levels. Besides, it is high in fibre too, making millet ideal to keep blood sugar steady and lower cholesterol levels in the body.

3. Prevents Anemia:

Millet is enriched with iron too. This might further help prevent iron deficiency and related problems like anaemia and keep up the haemoglobin level in blood.

4. Promote Bones And Teeth:

Millet is a ‘nutri-cereal’; meaning, it has every nutrient essential for our overall growth. The high amount of calcium, manganese, magnesium, zinc, potassium, copper and other such minerals make millet a great option to strengthen bone health.

5. Boost Heart Health:

The high-fibre content in millet is considered great for managing cholesterol, which may help boost heart health. Several studies have also shown that some types of millets can help boost heart health too and prevent heart disease like atherosclerosis.

How To Make Millet Rice- Step-By-Step Recipe:

  • Take one cup of millet (shorghum preferably).
  • Wash it well and drain the water.
  • Soak it in three cups of water for 30 minutes.
  • Transfer it to a pan, cover the lid and boil on medium heat.
  • Boil until the water gets soaked completely.
  • Serve it hot with sabzi and chutney of your choice.

Also Read: 7 Kinds Of Millets, Health Benefits And Uses Shared By FSSAI


Photo Credit: iStock

For more such millet-based recipes, click here.

Eat healthy, stay fit!

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