Millets are a powerhouse for weight loss and wellness. Dr. Anjali Phatak explains why adding them to your diet can transform your health naturally.
If you’re also aiming for rapid weight loss, one of the most effective changes you can make is to include millets (coarse grains) in your daily diet. Let’s hear from Dr. Anjali Phatak, Senior Clinical Nutritionist and Director of Nutripulse Jaipur, on how millets can boost your health and wellness.
"Eat millets, stay fit, and stay away from diseases," says Dr. Anjali. She also warns, "The whiter the grain, the greater the risk!"
Why Millets Are the Secret to Effective Weight Loss
Our lifestyle and eating habits have a direct impact on our health. Due to increasingly sedentary lifestyles, every 1 in 8 individuals today suffers from obesity. This not only affects appearance but also leads to a host of chronic diseases.
Dr. Anjali Phatak emphasizes replacing refined carbs with whole grains and millets. These grains don’t just help in reducing body fat, they also prevent lifestyle diseases.
What Are Millets?
Millets include grains like bajra (pearl millet), jowar (sorghum), ragi (finger millet or nachni), kodo, sama, foxtail millet (kangni), little millet (sawa), and even chickpeas (chana). These were once staples in the traditional Indian diet but were replaced over the decades by refined grains like white rice, refined flour, and processed foods.
Health Benefits of Millets – Backed by Nutrition Science
- High in Fiber
Millets contain both soluble and insoluble fiber, which keep you full for longer and prevent overeating. - Low Glycemic Index (GI)
Grains like jowar and bajra release sugar slowly, preventing insulin spikes and making them ideal for diabetics. - Naturally Gluten-Free
Perfect for those with gluten intolerance, wheat allergies, or thyroid issues. - Rich in Nutrients
- Ragi is high in calcium
- Bajra provides iron
- Jowar is loaded with potassium
Each grain brings its own nutritional benefits. - Improves Digestion
Helps with constipation, gas, and acidity by supporting a healthy gut.
How Millets Help You Lose Weight
By replacing wheat and white rice with millets, your body gets more fiber, fewer calories, and a wider spectrum of nutrients. This improves metabolism, reduces belly fat, and keeps you energized throughout the day.
Important Tips Before You Start Eating Millets
- Start with one type of millet at a time to let your body adjust.
- Begin with small portions — 1 to 2 meals a day.
- Cook thoroughly, as undercooked millets can be heavy on digestion.
How Millets Protect You From Lifestyle Diseases – Insights from Dr. Anjali Phatak
- Diabetes Management
Their low glycemic index helps regulate blood sugar and insulin levels. - Heart Health
Rich in magnesium, potassium, and soluble fiber, millets help control cholesterol and blood pressure. - Supports Hormonal Balance
Millets like jowar and kodo contain zinc and iron, which help in balancing thyroid and hormones. - Fatty Liver & Gut Health
Ragi, bajra, and kodo assist in liver detoxification and ease issues like gas and bloating. - Strengthens Bones
Ragi is a powerhouse of calcium, making it especially beneficial for women and the elderly.
Why You Should Avoid Refined Grains
According to Dr. Anjali Phatak, today's meals are overloaded with refined grains like white rice, refined flour (maida), bread, and cookies. Though convenient, these are damaging to your long-term health.
What Are Refined Grains?
These are grains stripped of their bran, germ, and fiber—leaving only the starchy part. Examples include:
- White flour (maida)
- Polished white rice
- Cornflour
- Bread, biscuits, pizza base, pasta
Health Risks of Refined Grains
- Spikes Blood Sugar
Their high GI leads to rapid sugar absorption, increasing the risk of type 2 diabetes. - Causes Weight Gain
Lacks fiber and protein, leading to frequent hunger and overeating. - Leads to Fatty Liver & High Cholesterol
Promotes bad cholesterol (LDL) buildup and fat accumulation in the liver. - Weakens Digestion
Causes constipation, gas, and poor nutrient absorption due to low fiber content. - Low Energy & Fatigue
The energy spike from refined grains is short-lived, leading to sluggishness and irritability. - Affects Skin & Hair
Trans fats and sugar can cause acne, hair fall, and premature aging.
How to Start Your Day Right
- Limit refined grains to occasional treats.
- Begin your day with whole grains or millets.
- Encourage kids to eat ragi, porridge, and millet-based foods.
- Always check labels — look for “whole grain” or “unpolished” products.
Final Tip for Better Wellness
Combine a millet-rich diet with 30–45 minutes of daily exercise and ensure 8–9 hours of quality sleep. These small steps can lead to sustainable weight loss and improved overall wellness.