The Ultimate Guide For Millets Side Effects

Millets have been an essential ingredient of our diet, and the fact that they are gluten-free makes them more nutritious and add value to your health. People can enjoy a variety of recipes using millet, like bread, porridge, and other tasty desserts. It makes millet a healthier option to add to the routine for an active lifestyle. However, have you ever thought about millets side effects? Are there any concerning side effects that you should consider before consuming? Let’s cover all your doubts in this detailed blog outlining millets side effects.

Let’s Learn About Millets!

Before jumping to the side effects, let us introduce you to this popular nutrition grain – millets. It belongs to the group of cereal grains that refers to the Poaceae family, often termed the grass family. In the dietary and nutrition aspect, you will find many types of millet, namely, major, minor and pseudo millets. This grain has been cultivated worldwide for more than 1000 years and provides names like cereals of poor or coarse cereals. 

Moving to millet cultivation, this grain can withstand drought and require less groundwater. Generally, millets are grown around tropical and sub-tropical areas and are suitable upto an altitude of 2,100m. It is a heat-loving plant, and the minimum temperature required for its germination is 8- 10°c. While the harvesting favours, there are still millets side effects present. 

Nutritional Composition of Millets 

Here is the list of nutrients you can find under the millets (100grams)

Name of Nutrients	Quantity in 100gm of Millets
Calories	378 Kcal
Protein	11g
Vitamin B-6	0.384mg
Vitamin E	0.05mg
Vitamin K	0.9mg
Magnesium	28%
Zinc	11%
Sodium	5mg
Potassium	195mg
Dietary Fiber	8.5g

Although millet contains essential nutrients, it can still negatively affect health. Let’s examine millets side effects to understand the main risks associated with its consumption. 

Common Millets Side Effects 

Along with nutritional value, it is crucial to understand potential side effects for health benefits to avoid mild and severe diseases. Here are the most common millets side effects:

Indigestion Complication

If you look at the nutritional composition, millet contains a high fibre content that takes a longer time to digest properly. It can lead to digestive concerns and eventually stomach issues like bloating, gastric, and diarrhoea. 

Allergic Conditions 

People often assume that millet is totally gluten-free, so there is no risk of allergy condition. However, with excessive consumption and based on individual health conditions, few might experience rashes, hives, and breathing issues, like severe millets side effects. 

Thyroid Issues 

Millet consumption can also affect hormone levels and thyroid gland functioning. Overconsumption of millet, especially little millet containing goitrogens, can disrupt the thyroid. In a few cases, people might experience hypothyroidism. 

Imbalances Amino Acids 

It can increase the body’s amino acid balance, elevating the risk of kidney issues, liver damage, and high blood pressure. Millets contain protein that fulfils the body’s requirement for amino acids; however, excessive eating can disrupt the balance and affect health. 

Form Oxalate 

Consumption of millet forms oxalate around the kidney; this compound binds with minerals like calcium, and too much accumulation leads to kidney stones. Mixing it with other ingredients like milk, cheese, or yoghurt can worsen millets side effects.

Mineral Deficiencies

Some types of millet contain phytic acids, also known as antinutrients. These acids reduce the body’s absorption of essential minerals like calcium, magnesium, zinc, and iron. Gradually, it impacts the immune system, weakens bones, and reduces energy levels. 

Don’ts To Avoid Millets Side Effects

Here are the suggestive tips to follow while consuming millets to avoid side effects to a larger extent:

• Avoid Processed Millets: void processed products made with refined flour and lacking nutritional composition to avoid health complications.
• Mindless Chewing: Avoiding proper chewing of millet can lead to indigestion; instead, take time to process the food and absorb nutrients properly. 
• Don’t Suffed Meal With Protein: Combining millet with too many protein-based ingredients like cottage cheese, tofu, and milk may cause digestion discomforts.
• Avoid Overconsumption of Millets: One of the major causes of millets side effects is overconsumption, so follow the ideal quantity to avoid consequences. 
• Don’t Forget Soaking: Before cooking, soaking millet for longer improves digestion and makes it easier to chew properly with less effort.
• Don’t Combine Refined Items: To reduce side effects, you should limit the refined addition while cooking millets like sugar and oils. 

Stay Health & Avoid Millets Side Effects!

As we discuss potential millets side effects, it is essential to consider ways to minimise the risk. You can consult your nutritionist and health experts to track your nutrient limit based on age and weight. Following this, you can take a considerable amount of millets and stay healthy. 

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FAQs

1 – Who should avoid consuming millet?

People with thyroid and severe allergies should avoid eating millet to avoid health complications. 

2- What are the common types of Indian millets? 

Bajra, Ragi, Jhangora, Barri, Kagni, and Kodra are some common millets grown and found in India. 

3 – Why are millets known as superfoods?

Millets contain essential nutrients like good fats,  protein, energy, vitamins and other minerals that make them called superfoods. 

4 – Does any type of millet contain gluten?

No, majorly, all common types of millet are gluten-free and healthier to consume in adequate quantity.

5 – What is the main downside of eating millet?

The biggest millet side effect is antinutrients; they can lead to mineral deficiency and negatively affect the immune system.