Bajra Khichdi Vs Oats Khichdi: Which is Better for Weight Loss in Winter, Expert Tells

As winter sets in, our demand for warm and comforting meals also rises. Among the many healthy options, khichdi remains a seasonal winner. It's easy to cook, soothing, and packed with nutrition and health benefits.

However, with the newer trend toward healthier grains, there is often a conflict between bajra and oats, making it confusing to choose between bajra khichdi and oats khichdi. While both promise to provide nourishment and warmth, which one is better for someone aiming for weight loss, especially when the weather outside is colder?

In an exclusive interaction with the editorial team of Onlymyhealth, Aayesha Parveen, Consultant, Nutritionist, Kinder Women’s Hospital and Fertility Centre, Bangalore, helped us break down the benefits of each to find the answer. Read ahead to find out.

Why Khichdi Works Well For Winter Weight Loss

Winter improves the metabolism and the urge for food in the body because the human body requires more heat. Warm and one-pot meals like khichdi keep you full, provide essential nutrients, and prevent overeating. “Khichdi helps in better digestion, it stabilises blood sugar and gives comfort, which is very required during winter,” Aayesha said. But the grain you choose can make a big difference.

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Why Bajra Khichdi Works for Weight Loss

Bajra, or pearl millet, has been used in Indian kitchens during winters since time immemorial. It is warm and packed with nutrients. Here’s why it works for weight loss:

• High in fibre: Bajra slows digestion and keeps you full for longer, reducing the tendency to snack between meals.
• Low GI (Glycaemic Index): "A low GI grain like bajra helps prevent sudden spikes in blood sugar, which is crucial for weight control," Aayesha said.
• Rich in iron and magnesium: These nutrients support metabolism and energy levels.
• Promotes warmth: Bajra generates heat in the body, therefore, it is suitable to eat during winter.

Bajra khichdi is best for individuals who seek prolonged satiety, winter warmth, and day-long control of hunger pangs.

However, Aayesha noted that Bajra is a little heavy to digest at first for people with weak digestion. Therefore, soaking it overnight or cooking it with moong dal and ghee will make it easier on the stomach.

Why Oats Khichdi Works for Weight Loss

Oats are also a versatile, nutrient-rich grain that has turned popular for weight loss. Here’s why it works for weight loss:

• High in soluble fibre: The beta-glucan forms a gel-like substance in the stomach, helping one feel full for longer and improving gut health.
• Low in calories: As compared to bajra, oats provide a less calorie-intensive meal for those who desire to minimise calorie consumption.
• Good for cholesterol management: Oats help lower LDL, or bad cholesterol, thus supporting overall metabolic health.
• Quick to digest: “For those who want something light but still filling, oats khichdi does the trick,” shared Aayesha.

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Oats khichdi is best for individuals who would like their dinner on the light side, suffer from certain digestive sensitivities, or enjoy meals that are just easy to cook.

Note that oats khichdi may make some people feel more hungry than they would after eating bajra khichdi, as it digests faster.

So, Which Is Better for Weight Loss?

Expert Aayesha explained that both khichdi/s are excellent for winter weight loss, but the choice depends on your body type, digestive strength, and lifestyle.

• Choose bajra khichdi if you require long-lasting fullness, winter warmth, and have an activity level that's high.
• Choose oats khichdi if you would rather eat something lighter, your stomach is a little sensitive, or you simply want fast, easy weight-loss-friendly options.

Final word from Nutritionist Aayesha

“In winters, our body naturally craves for warmth and nourishment. Bajra khichdi can do the job of satiating one on a deeper level, oats khichdi is best for those seeking light yet filling. And yes, both can be helpful in weight loss provided portion sizes are controlled and one cooks it with minimum oil.”

Bottomline

Both bajra khichdi and oats khichdi help winter weight loss, but Bajra satiates deeper and provides more warmth, while the Oats is lighter and easier to digest