Millets are one of the most nutritious and healthy diet options available. They are high in fibre, protein, minerals, and vitamins, making them an excellent source of nutrition for both adults and children. But can you have them every day?
Why should you take millet every day?
Studies have shown that adding millets to your diet can reduce the risk of diabetes, obesity, and heart disease. Millets are also a great source of antioxidants and have anti-inflammatory properties that help protect against cancer.
Millets are naturally gluten-free, so they are safe for those who suffer from celiac disease or gluten intolerance. They provide a good balance of essential amino acids and fatty acids for overall health.
In terms of nutrition, millets are rich in complex carbohydrates, proteins, dietary fibre, vitamins such as thiamine, riboflavin, and niacin, as well as minerals like iron, phosphorous, magnesium and zinc. Millets also contain phytochemicals that can help protect from free radical damage and reduce the risk of chronic diseases.
Can millet completely replace rice and wheat?
No. Making a complete move to millets is not advisable. Millets, as the sole grain in your diet, are not healthy. You should include various grains based on your health and medical conditions. Some points to note about millets:
- Millets contain goitrogens, which are substances that inhibit thyroid function and can cause goitre. Goitrogens prevent the body from absorbing iodine, which is crucial for thyroid function. However, the negative effect of goitrogens is observed when millet is the major component in a diet plan.
- Millets contain phytic acid and certain enzyme inhibitors. Phytic acids are considered anti-nutrients that can affect the absorption of nutrients and minerals.
- Millets are high in fibre, so eating too much of them might cause bloating, stomach aches, and dehydration.
The important point to note here is that the negative effects of millets are seen when they are the major component in a diet or are the only grains in a diet plan. To enjoy the immense benefits of millet, it is necessary to include them as a part of a balanced diet with multiple grains.
How much millet can you safely eat?
Millets must also be consumed in moderation, just like any other healthy meal. It's okay to eat millet three to four times a week. Ragi and jowar millets can be eaten once a day as a meal or as a snack. An adult should consume 30 to 40 grams of grains on average per day. Make sure your millet consumption stays within this range. When consuming millet, keep in mind that the fibre can dehydrate you from the inside out because it absorbs too much water from the body. So, it is necessary to have a sufficient quantity of water. If you are not used to having millet, start small. Go for organic varieties and have a small portion with a gap of 3 or 4 days. This will help your body to get accustomed to the new food. If you are suffering from any medical condition that needs careful diet management, speak to your doctor or nurse before making any inclusion to the diet.
Millets are one of the most nutritious and healthy diet options available. They are high in fibre, protein, minerals, and vitamins, making them an excellent source of nutrition for both adults and children. In addition to being incredibly healthy, they are also delicious and versatile. You can enjoy them as part of a meal or snack or use them in place of other grains in recipes. Shop our organic millet today and start enjoying the many health benefits that this superfood has to offer!
The information contained in the article does not constitute medical advice. Speak to your doctor before making any dietary changes.