In 2023, millets took centre stage as the spotlight shone on these time-honoured grains deeply rooted in Indian culinary traditions. Millets, a diverse group of small-seeded grains, have emerged from obscurity, celebrated for their nutritional richness and culinary adaptability. With varieties like pearl, finger, and foxtail, these grains offer a gluten-free alternative packed with essential nutrients and culinary possibilities. Millets boast a myriad of health benefits, including high fibre content, antioxidants, and valuable plant compounds. Their ability to thrive in various climates while requiring minimal water makes them a sustainable choice, contributing to their global resurgence.
However, amidst their nutritional prowess, it’s essential to consider some caveats when incorporating millets into your diet.
Also Read: Millets For Heart Health, Diabetes And More: All You Need To Know About The Goodness Of These Grains
Millets provide a gluten-free option filled with necessary nutrients and dynamic opportunities
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Here Are 5 Things You Must Know Before Adding Millets To Your Diet:
1. Antinutrients
Millets contain compounds like phytic acid and tannins, natural defenses against insects and bacterial threats, which can hinder the absorption of vital nutrients like iron and zinc. While antinutrients are common in plant foods, their impact can be mitigated through soaking, sprouting, and boiling.
2. Thyroid Concerns
Certain millet varieties contain goitrogens, compounds that may disrupt thyroid function by interfering with hormone production. This could potentially lead to conditions such as goitre, especially when combined with a low-iodine diet. Although cooking may reduce goitrogenic properties, caution is advised, as prolonged cooking could exacerbate these effects.
3. Allergenic Potential
While millets are generally considered safe, some individuals may experience allergic reactions, including skin itching, swelling, or digestive discomfort, particularly in cases of gluten allergy or sensitivities to lipid transfer proteins. It’s advisable to start with small servings and monitor your body’s response before increasing consumption.
Millets homecooked food can be a safest gluten-free option
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4. Digestive Challenges
Transitioning from processed foods to high-fiber grains like millets may trigger digestive discomfort such as bloating or gas due to their slower digestion rate. Gradually introducing millets into your diet, accompanied by adequate hydration and thorough chewing, can help alleviate digestive issues.
5. Contamination Risks
While millets are naturally gluten-free, individuals with gluten intolerance or celiac disease must be vigilant against cross-contamination, especially when purchasing open grains stored alongside gluten-containing products. Opting for certified gluten-free products and scrutinizing packaging details can minimize contamination risks.
Millets make for an amazing gluten-free food option.
Photo Credit: iStock
Also Read: Importance Of Millets For Children
Incorporating millets into your diet in moderation, coupled with proper preparation techniques, can help mitigate potential downsides and enhance their contribution to a balanced nutritional intake. As with any dietary changes, consulting with a healthcare professional or nutritionist can provide personalized guidance tailored to your specific health needs and concerns.
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