Let’s face it: in this day and age, we have all had our fair share of weight loss mania. They claim to completely transform an individual within a few steps and an elaborate routine. While each their own, the first step towards healthy weight management is being mindful of what you consume. We’ve heard about chia seeds, looked at oatmeal, and tried quinoa; they are all quite the buzz lately. But one such grain that you might want to turn your focus toward this season is the mighty, foxtail millet!
It is versatile, satiating and can enrich our meals in more ways than one. Take this journey with us to understand the grain in detail and how to use foxtail millet for weight loss in your daily diet.
Millets: we are familiar with these small-grass grains. They have been a part of our diet for over a millennia and are actively gaining more popularity in recent years. Foxtail millet is a member of the same family. Regionally, the grain is known as kangni, kang, and kakum.
Foxtail millet can be characterised by a small, ovoid-shaped grain almost resembling tiny pearls. It is available in a variety of variations on the market. These can range between the shades of white, yellow and brown. Moreover, the grain is also a powerhouse of nutrition, which will be illustrated further in the article.
Millets are known to be hardy crops that thrive in diverse climate zones, be the temperate or tropical regions. Similarly, foxtail millet is also a drought-tolerant crop. It is cultivated in fairly well-drained soil in rainfall conditions varying from low-moderate patterns and requires minimal irrigation. After the crop blooms, it is harvested once the grains mature to emit their typical golden hue.
Foxtail millet is extensively grown in India, China, Africa and Southeast Europe. Across the country, however, this fast-growing cereal crop finds its roots in states such as Andhra Pradesh, Karnataka, Telangana, Rajasthan, Maharashtra, Tamil Nadu, Madhya Pradesh and so on.
Now that we understand the grain in detail, let’s discuss foxtail millet’s benefits for health, weight loss and overall well-being:
We all understand how integral digestion is for our bodies. Foxtail millet is rich in dietary fibre. This not-so-little nutrient plays a crucial role in maintaining our digestive health. A diet rich in fibre allows for regular bowel movements, aids in nutrient absorption and thereby promotes digestive harmony.
With the focus on a healthy diet, we absolutely cannot miss out on the macronutrient, protein. And well, foxtail millet is good for it! The protein in the grain is easily absorbed by our body, making it an excellent option for individuals who aim to supplement their protein needs. Moreover, foxtail millet also contains a range of amino acids that our body employs for a variety of metabolic functions.
Be it through our lack of a better diet or other stressors, we are almost always exposed to free radicals. These are unstable molecules that can potentially damage cells and lead to various health conditions. One component that can combat this is antioxidants. Foxtail millet is rich in phenolic compounds and other antioxidants that may help neutralise this oxidative stress and support our health.
Foxtail millet can be an exemplary food option if you are diabetic. Its low glycemic index may potentially help in managing your blood sugar levels. It does so by releasing glucose into the bloodstream slowly without causing any rapid blood sugar level spikes.
Moreover, foxtail millet is also gluten-friendly. As opposed to wheat, this makes the grain a viable substitute for individuals with celiac disease and gluten sensitivity.
So, is foxtail millet really that good for weight loss? Well, rather than thinking of foxtail millet recipes as a go-to solution for weight loss, try looking at it as a tool. As we stated above, this cereal grain is a great source of fibre. Some properties of this nutrient are that it allows for a feeling of fullness and satiety for a longer period of time. This makes foxtail millet a means to curb overeating. Fibre also supports the digestive tract by facilitating faecal bulking, which may boost regular bowel movements. Thus, potentially improving your metabolism and nutrient absorption. While it may not be your magical solution, foxtail millet provides enough benefits to be a great food source for weight loss.
Cooking foxtail millet is as easy as 1-2-3! Here’s a step-by-step guide to making foxtail millet at home:
Step 1: Rinse a cup of foxtail millet and soak it in a bowl of clean water for at least 30 minutes to an hour.
Step 2: Rinse it once more before transferring this soaked millet to a deep pot filled with more than double the quantity of water.
Step 3: Once you bring this to a boil on medium heat, set it to low and allow it to simmer until cooked through.
Step 4: Check for doneness and turn off the heat with the lid set on top of the pan. Allow it to rest for a couple of minutes before you fluff and serve.
A few creative ways to include foxtail millet in your journey for weight loss are by starting slow and consequently upping your intake.
You may make a foxtail millet salad for starters. All it takes is some cooked foxtail millet tossed with chopped cucumbers, tomatoes, bell peppers, an olive oil-lemon dressing and a few bits of feta cheese.
Or try replacing your semolina upma with millet upma. Simply roast the millet instead of rava and follow the same process of making upma. Try adding a few finely chopped veggies to the dish while you are at it to make it more flavourful.
When you aim to use foxtail millet recipes for weight loss, try to think of it as a trick to diversify your meals. This trick helps make the process more creative and fun. Experiment with different flavours, herbs and millet flour to make your regular meals more fulfilling. As we reiterate, take it slow and see how foxtail millet fits in your weight loss journey, and you may never know the nutritious grain might just become a staple in your household.
