A reader shares with Doctor Vikatan, "In the last few months, I have switched to a millet diet, specifically consuming varagu and samai rice instead of white rice. Consequently, my body weight has significantly decreased. Can millet foods genuinely aid in weight loss?"
Expert Response by Sreemathi Venkataraman:
Sreemathi Venkataraman (Clinical Dietitian and Wellness Nutritionist, Bangalore):
Absolutely, the shift to a millet-based diet has indeed shown positive results in terms of weight loss. Interestingly, there isn't a substantial difference in calorie intake between regular and traditional rice varieties; both hover around 320 to 340 calories per 100 grams.
However, the key lies in the significantly higher protein content found in millets and traditional rice. This high protein level induces a feeling of fullness, even with smaller portions. Additionally, these grains are rich in fiber and various micronutrients, contributing to a sense of satiety after consuming smaller quantities. Consequently, this can lead to a decrease in body weight for those following a strict diet plan focused on millets for weight loss.
For individuals not aiming for weight loss, incorporating fruits, healthy snacks, nuts, and seeds during meal breaks is advisable. Consistency in these healthier choices is essential, with a recommendation to avoid unhealthy snacks. While occasional indulgence at events like weddings and parties is acceptable, it is crucial not to make it a regular practice.
The key is to consume millets and traditional rice varieties as part of a balanced diet without relying on them excessively. This dietary approach not only aids in weight management but also contributes to improved overall health. Notably, it positively impacts bone health, enhances overall body activity, and collaborates effectively with exercise routines.
In summary, embracing traditional rice and millet foods can be a holistic approach to health, offering benefits beyond weight loss. The focus should be on maintaining a balanced and sustainable diet for overall well-being.