Awareness about millets has increased, especially after the United Nations declared 2023 as the International Year of Millets. While it may be a ‘healthy’ choice on most days, a diet rich in millets may not be as healthy for everyone.

One of the major concerns associated with a diet rich in millets is the presence of anti-nutrients such as phytic acid. Phytic acid binds with essential minerals such as iron, calcium and zinc, reducing their absorption in the body.

Studies have shown that diets high in millet, especially in areas where it is a staple food, may contribute to mineral deficiencies.

For example, a 2013 study conducted in rural India, where millets are widely consumed, found cases of iron deficiency anemia in women and children.

Experts often suggest avoiding eating millets in excessive amounts as it can cause problems for people with thyroid problems.

Millets are considered goitrogenic, meaning they can interfere with the function of the thyroid gland.

Goitrogens can disrupt the production of thyroid hormone, leading to hypothyroidism or the development of goiter in individuals with already compromised thyroid function.

Dr. Falguni Iyer said, “Some people may have difficulty digesting millets, which may cause digestive discomfort or discomfort. People with thyroid problems should be cautious about eating large amounts of millets, as it may affect the functioning of the thyroid.”
Consultant Physician, Shalby Hospital, Ahmedabad.

Dr. Iyer explained that for people with gastrointestinal issues, a millet-heavy diet could be problematic.

The high fiber content in millet is beneficial for most people, but may cause bloating, gas and other digestive issues in those with sensitive stomachs or conditions like irritable bowel syndrome (IBS).

However, when it comes to people with diabetes who have high blood sugar levels, millets can be a safer option. Most millet types have a low glycemic index, which means they can cause a low or gradual increase in blood sugar levels.