Millets During Pregnancy: A Nutritious Choice for Expectant Mothers

Millets During Pregnancy:

Pregnancy is a time of immense change and growth, both for the expectant mother and the developing baby. Nutrition plays a pivotal role in ensuring a healthy pregnancy and fostering the baby’s development. Among the various nutritious options available, millets stand out as a versatile and beneficial grain. This article explores the safety and benefits of consuming millets during pregnancy, focusing on specific millets.

Millets, an ancient group of small-seeded grains cultivated for thousands of years, are renowned for their nutritional richness. They are a powerhouse of essential nutrients like fiber, iron, magnesium, phosphorus, and B vitamins. There are nine known varieties of millets, which are further classified as positive and neutral millets.

In recent years, the beneficial effects of millets have been harnessed in fitness diets and therapeutic uses, to not only treat nutrient deficiencies but also as a regular part of healthy, nutritionally balanced meals. These superfoods are being studied to reintroduce them into the Indian diet as vehicles to curb nutritional deficiencies like protein-energy malnutrition, iron deficiency anemia, and many other micro and macronutrient deficiencies, specifically in certain vulnerable groups—pregnant and lactating women and children under the age of five years.

Is it Safe to Eat Millets During Pregnancy?

Yes, it is generally safe to eat millets during pregnancy. Millets are a nutritious choice that can provide several health benefits to both the mother and the baby. However, as with any dietary changes during pregnancy, it is important to consume millets in moderation and consult with a healthcare provider to ensure they fit into your overall diet plan.

Health Benefits of Millets During Pregnancy:

1. High in Fiber: Millets are high in fiber, which helps regulate digestion and prevent constipation, a common issue during pregnancy.
2. Good Source of Protein: Millets provide a good amount of plant-based protein, essential for building and repairing tissues in both the mother and the developing baby.
3. Rich in Vitamins and Minerals: Millets are rich in essential vitamins and minerals such as iron, calcium, magnesium, zinc, and folate, all crucial for the healthy development of the baby.
4. Gluten-Free: Naturally gluten-free, millets are an excellent option for pregnant women with celiac disease or gluten intolerance.
5. Low Glycemic Index: Millets have a low glycemic index, helping to regulate blood sugar levels and reduce the risk of gestational diabetes.

Benefits of Different Types of Millets during Pregnancy:

1. Foxtail Millet (Kangni): Foxtail millet is a good source of iron, essential for the formation of red blood cells and the delivery of oxygen to the developing baby. It also provides calcium, important for the development of the baby’s bones and teeth.
2. Finger Millet (Ragi): Often called a “women-friendly millet,” finger millet is high in calcium, vital for the baby’s bone and teeth development. It is also rich in iron, which helps prevent anemia, a common issue during pregnancy. Additionally, finger millet helps control gestational diabetes.
3. Pearl Millet (Bajra): Pearl millet is rich in folate, crucial for the healthy development of the baby’s brain and nervous system. It also provides iron and calcium, maintaining healthy hemoglobin levels in the blood.
4. Barnyard Millet (Savan): Barnyard millet is rich in fiber, protein, and iron. It has a low glycemic index, which helps regulate blood sugar levels and reduce the risk of gestational diabetes.
5. Sorghum (Jowar): Sorghum is a good source of protein, iron, B vitamins, zinc, copper, and over 20 micronutrients, making it beneficial for a smooth pregnancy.

Ways to Incorporate Millets during Pregnancy:

1. Millet Ambali: Millet ambali is a traditional fermented drink made from millets. To prepare, cook millet grains and allow them to cool. Add buttermilk or curd and let it ferment overnight. The resulting drink is nutritious, aids digestion, and is a great probiotic beverage.
2. Millet Pulao: Millet pulao is a delicious and wholesome dish where millets are cooked with vegetables and spices. Use any positive millet as a base. Sauté your choice of vegetables (carrots, peas, beans) and spices (cumin, coriander) and cook them with the millet for a flavorful and nutritious meal.

1. South Indian Delicacies: Millets can be used to prepare various South Indian dishes like idlis, dosas, and uttapams. Substitute rice with millets like finger millet or pearl millet or any other positive millet. Ferment the batter overnight for idlis and dosas, and cook as usual. These dishes are light, nutritious, and perfect for any major meal of the day.
2. Millet Salads: Cooked millets can serve as an excellent base for salads. Combine them with fresh vegetables (tomatoes, cucumbers, bell peppers), herbs (parsley, cilantro), and a light dressing of olive oil and lemon juice. Millet salads are refreshing, nutritious, and perfect for a light meal or side dish.

1. Millet Roti or Chapati: Prepare rotis or chapatis using millet flour. These rotis are nutritious and a great alternative to regular wheat-based ones, providing additional fiber and essential nutrients.
2. Millet Snacks: Millets can be used to make various snacks. You can make crispy millet crackers by mixing millet flour with spices and baking them. Alternatively, create energy bars by mixing popped millets with nuts, seeds, and a binder like honey or jaggery. Millet snacks are healthy and perfect for munching.
3. Millet Desserts: Millets can be used to prepare various desserts like puddings, kheer, or cookies. Millet kheer can be made by cooking millets with milk and sweeteners like jaggery. Millet-based cookies can be prepared using millet flour, butter, and a sweetener, offering a nutritious treat.
4. Millet Porridge or Overnight Pudding: Millet porridge is a warm and comforting dish. Cook millets with milk or water and sweeten with honey or jaggery. Add fruits and nuts for extra nutrition. For overnight pudding, soak millets in milk or a milk alternative, then add fruits, nuts, and a sweetener in the morning for a quick, nutritious breakfast.

Can we eat Millets During Pregnancy?

Generally, millets are considered safe for consumption during pregnancy and offer numerous nutritional benefits. However, individual reactions or allergies can vary, so some considerations should be kept in mind:

1. Do they contain allergens? While uncommon, some individuals may have specific allergies or sensitivities to certain grains, including millets. If there’s a known allergy or sensitivity to millets, it’s advisable to avoid them.
2. Are they goitrogenic? Millets, like some other grains and vegetables, contain compounds known as goitrogens that can interfere with thyroid function. However, the levels of goitrogens in millets are generally considered low but it’s always better to take advice from your dietitian if you have a specific lifestyle disorder. Usually, you need to avoid pearl millet majorly when there’s an issue of thyroid malfunctioning. Hence, positive millets are safest and should be the first choice to include as a part of daily meals and other millets in moderation.
3. Do they cause digestive issues? Some individuals might experience digestive discomfort or bloating when consuming millets if they are not adequately cooked or if large quantities are consumed. Proper cooking methods and moderation can help alleviate these issues. Hence it is suggested to always soak millets overnight and then only cook the next day, or at least soak for 4 hours. Also, one should not directly switch to millets. Introduce it slowly by taking one meal of millet in a day, so that the body can adapt to it.

As the onset of gestational diabetes and thyroid malfunctioning has become quite a common concern, it’s better to include more positive millets in the diet as they are safe and equally nutritious with high fiber and protein content.

Conclusion:

Millets are a nutritious and safe choice for expectant mothers. They offer a wealth of benefits, from supporting digestive health to providing essential vitamins and minerals. Including millets in your pregnancy diet can help ensure you and your baby receive the nutrients needed for a healthy pregnancy. Always consult with your healthcare provider before making any significant changes to your diet to ensure the best outcomes for you and your baby.

Author: Pooja Madan Kohli, Dietitian, Founder of BerryyLife (One-stop solution for all your millet-based needs). Freelance Nutrition Consultant & Entrepreneur. Certified Diabetic Educator. Co-author of the book: Yoga and Millets in Non-Communicable Diseases.