What are the side effects of millets?
There are numerous millets’ benefits and that’s why Millet grain is gaining a lot of popularity amongst all the health and diet conscious people. The majority of the youngsters are also realizing the advantages of millets, the benefits of millets. But they do not know millets side effects? We assume not! Let’s get into the millets side effects and tips to avoid them.
Eating smart is the need of the hour.
Maintaining weight is the need of the hour.
Staying healthy is the need of the hour
There are many people out there who are just hoarding up this super grain without knowing its benefits or side-effects. However, that is not the right way to go about a millet diet plan for weight loss or just consuming millets in general.
Here we shall study some millets side effects — how it benefits us and how the overdose can harm us?
What are the benefits of consuming Millets?
- The planted seeds are ready in a brief timeframe of 70 – 120 days.
- Effortlessly cultivated unlike rice and wheat that require numerous sources in terms of soil ripeness and water, millets can be effectively filled in dry locales with the least amount of sources.
- It has a brilliant source of nutrition as compared to other cereals and grains.
- It has an excellent cultivation framework and is cultivated throughout the year. Although it is sown during the monsoon season, it is cultivated throughout the year without any water harvest.
What are the different types of millets?
It is not known to many that millet is a collective name for several major and minor small grains. These are small grained cereals that are highly in demand owing to its benefits. Here are some names that come under millets in large.
- Foxtail millets
- Barnyard millets
- Little millets and
- Kodo millets
What are the side effects of millets?
Little do many know about millets side effects. So, here we go!
1. You cannot completely switch over to millets
Completely switching your diet to millets is not a good idea. Although this cereal requires less water for cultivation, it cannot completely replace either rice or wheat. Also, you should never depend entirely on a particular cereal, whole wheat can be considered an exception.
You should always include varieties of grains in your diet depending on your health, in order to consume a balanced diet.
2. Oxalates in millets
Millets particularly pearl millet are high in oxalates. This can lead to kidney stones. The correct cooking technique should be followed to keep this issue away. Many cooking tutorials show the exact ways to cook the millets properly for consumption.
3. Enzymes and Phytic Acid
Millets contain certain catalyst inhibitors and phytic acid. Phytic acid goes about as a fastener that ties significant minerals and does not permit the body to assimilate the supplements and minerals. Phytic acids are considered as supplements. The correct cooking technique is an unquestionable requirement to beat this issue.
As millets are high in fiber, overutilization may prompt stomach hurt, swelling, and obstruction. Thus, creating blockages in your body system. Therefore, it is vital to consume the right quantity.
5. Goitrogens in millet
Goitrogens are substances that stifle thyroid action and can prompt goiter. Also, goitrogens in millets block iodine assimilation which causes thyroid. Studies have shown that individuals who consume only millets as their staple diet, can suffer from either thyroid or kidney stones. Thus, to avoid such situations, it is highly recommended to include other grains as well in your daily diet.
6. Deficiency of iodine
Consuming millets daily and in large doses can lead to a deficiency of iodine. This is not healthy for your body or for your health. Deficiency of iodine leads to severe health issues like anxiety, enlarged glands, thyroid and kidney stones. Not many are aware of these millets side effects.
Millets diet plan for weight loss
The majority of the people who are becoming health conscious are lately learning about small grains like millets, their nutritional value, and health benefits. Since the health benefits, possessed by millets surpass a handful of millets side effects consuming millets daily but in limited quantities is a great source of nutrition. The introduction to a millet diet plan for weight loss will help you understand the benefits of millets in your diet.
Here is how you can incorporate millets into your healthy diet plan:
- Since millets help in better digestion, it is recommended to consume in small quantities on a daily basis. You can incorporate millets in your salad, which is considered one of the best ways to consume them.
- Millets are basically small grains that can be used as a roasted snack during tea time. You can simply roast a handful of millet grains and sprinkle some salt and pepper on it. There you go with your millet snacks!
- You can include millets in your breakfast by adding them to your sandwich spread along with other veggies. This sandwich will be light to eat and extremely full of healthy nutrients.
Just like other healthy cereals, the balance should be maintained in the event of millets as well. Consuming them 3-4 times each week is protected to devour millets while millets like Ragi and Jowar can be consumed every day.
Overall, an adult should consume 30 – 40 grams of millets each day. See that the amount of millet you are consuming doesn’t surpass the recommended level. Make sure to keep yourself hydrated all along while burning-through millets as the fiber assimilate an excess of water from the body and can make your body dry from the inside.