Millets have recently been referred to as the "new quinoa" because they have almost the same nutrients and are gluten-free. Millets are actually grains (technically seeds). Both very high in fiber and quite excellent sources of necessary nutrients, they are somehow just right for people who are at the same time health-conscious and on a diet. But when it comes to shedding pounds, you might wonder, Which is the best millet for weight loss?
Actually, all millets are perfect but only one to three of them have in a small degree better value as for fiber, protein, and satiety.
We rank the best millets based on their fiber content and ease of use in a weight-loss diet:
We rate millets as best or worst in terms of weight loss facility basing our judgment on their fiber sufficiency and conduciveness to a slimming diet:
Why it Wins: Foxtail millet is the most fiber-rich of all milet varieties, or at least it has one of the highest dietary fiber contents among the millets. High fiber plays a pivotal role in weight loss because it is not easy to digest, thus it keeps the stomach full for a longer time and the total calorie intake is automatically reduced.
Best Use: Replace white rice with it, or use it to make a rice-based preparation (porridge).
Why it's a Top Contender: Ragi gets all the more reason to be a front runner because it is loaded with calcium and also has a high fiber content, i.e., not only great for weight loss but also for bone health. ) Complex carbohydrates delay the process of releasing energy & thus no sudden blood sugar spikes occur preventing hunger from coming quicker.
Best Use: Ragi flour can be used for making various types of edible flatbreads, dosas, or be made into a delicious and easy to digest porridge.
Why it Highly Effective : The Bajra is the most protein packed of the millets, with one of the highest protein contents among millets being attributed to it. Protein is one of the biggest contributors to satiety and, at the same time, the body processing it needs more energy (thermogenesis increases) thus both being very important in cases of fat burning.
Best Use: Breakfast khichdi or flatbreads (bhakri/rotla) made from savory grains.
A quick comparison shows the marginal differences that make these millets superior choices for satiety:
|
Millet Type (100g serving) |
Fiber (grams) |
Protein (grams) |
Key Weight Loss Benefit |
|
Foxtail |
approx 8.0 |
approx 12.3 |
Highest Satiety |
|
Ragi (Finger) |
approx 11.5 |
approx 7.3 |
Slow Energy Release |
|
Bajra (Pearl) |
approx 8.5 |
approx 11.0 |
Highest Thermogenesis |
Regardless of which millet you choose, remember the golden rule: Portion Control. Treat millets like any other grain—a small, measured portion (about $1/2$ cup cooked) paired with high-volume, low-calorie vegetables and lean protein is the key to seeing results.
All millets are on the safe side of nutrition but one can hardly dispute that for pure weight loss purposes, Foxtail Millet is the best one by far as it contains the most fiber, and therefore contributes the most to satiety and least to hunger. To obtain lasting results, select any of the top three and make it a part of your everyday life.