Millets National Media Portal
Millets National Media Portal
Millets support weight management through multiple complementary mechanisms that reduce caloric intake, enhance satiety, and improve metabolic efficiency. Their high dietary fiber content (up to 15.2 g/100g in kodo millet) slows gastric emptying and promotes the release of satiety hormones GLP-1 and PYY, reducing hunger between meals. The high protein content of foxtail millet (11–13 g/100g) further suppresses appetite by increasing thermogenesis and reducing the hunger hormone ghrelin. A clinical trial published in Frontiers in Nutrition (2022) demonstrated that participants consuming millet-based diets for 12 weeks lost an average of 2.1 kg more than control groups eating refined grain diets.
Key Points
High fiber (up to 15.2 g/100g) slows digestion, prolongs fullness, and reduces total caloric intake by 15–20%
Foxtail millet's high protein (11–13 g/100g) increases diet-induced thermogenesis and reduces hunger hormone ghrelin
Low GI (mean 52.7) prevents insulin spikes that trigger fat storage and subsequent energy crashes and cravings
Resistant starch in sorghum and foxtail millets acts as a prebiotic, promoting gut bacteria (Akkermansia, Bacteroidetes) associated with healthy body weight
Millets are naturally low in saturated fat and cholesterol, making them calorie-efficient nutrient-dense foods for weight management plans
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