Ashima Sharda Mahindra • 30 Aug 2024
Why Is A Millet-based Diet Not Advised For Everyone? Know Side Effects Of These High-fibre Grains
Many people get digestive issues and allergies after eating millets
Millets are among the most nutritious and oldest cultivated grains in the world. Today, millets are among the important cereals around and are a staple crop for humans and animals.
Loaded with a variety of nutrients like niacin - important for healthy skin and organ function, along with beta-carotene - which converts to vitamin A, millets help your body fight free radicals and support your immune system. Since it is easy to digest and low in calories, the nutritious grain is also great for boosting metabolism and weight loss.
It keeps your blood sugar levels in control, protects your heart, promotes anti-ageing, and even builds healthy cells. However, a millet-based diet is not for everyone.
According to nutritionists, millets – packed with anti-nutrients like phytic acid, which binds to essential minerals like iron, calcium, and zinc, reducing their absorption in the body, is one of the major factors that does not suit everyone. Studies say that diets high in millet – especially in regions where they are a staple food, can contribute to various mineral deficiencies.
Who should avoid eating millet?
The following are a few common categories of people who should not include millet in their daily diet:
People suffering from thyroid
If you have hyperthyroidism - millets may not be a suitable part of your diet. According to studies, millets contain C-Glycosylflavones and produce goitrogenic and antithyroid effects – all of which can lead to disorders and hormonal imbalances.
Those with recurrent digestive issues
Many people with weak digestion should avoid eating millet. The grain is high in fibre and may cause digestive issues like bloating, gas, and even diarrhoea. If you also have a sensitive hut, you may experience discomfort and other gastric symptoms.
To overcome this problem, it is recommended to drink plenty of water. Water helps in better digestion of millet. You can also try soaking, sprouting, or fermenting millets to make millets more digestible and avoid common digestive issues.
Those with nutrient deficiencies
Millets have tannins which create a problem in the absorption of other essential nutrients in the body like calcium and zinc etc. And so, here as well to reduce the antinutrient effects and enhance absorption – you must soak the grains before cooking.
Easy ways to avoid side effects of millets
A few ways you can avoid any kind of digestive or other issues by consuming millet include:
- Include millet gradually in your diet
- Avoid excessive consumption
- Learn the proper method for cooking millets. Many routine problems are caused by using inappropriate methods for cooking millet
- Soaked or sprouted millets enhance nutrient absorption and avoid digestive issues
- Drink plenty of water for proper digestion
- Avoid mixing two or more millets to avoid digestive issues
- Buy millet-based products from reputed brands to ensure good quality
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