Millets are super nutritious, but are they good for thyroid patients?
Rich in fibers, iron, and other nutrients, Millets are gluten-free and a healthier option than wheat. But are they thyroid-friendly?
Before discussing the effects of millet on the thyroid, let’s understand what is a thyroid.
What is a thyroid?
The thyroid is basically a butterfly-shaped gland situated at the base of the neck. This gland is responsible for releasing hormones that regulate many vital functions of the body. It is this little thyroid gland that regulates our body temperature, promotes cell growth and repair, and maintains our metabolism.
In certain conditions, the thyroid gland is unable to secrete enough hormone, and this condition is called hypothyroidism. People suffering from hypothyroidism often experience colds, fatigue, and slow metabolism. They also tend to gain weight very easily. Hypothyroidism is a common condition in India and is prevalent in 11% of the population as per official reports.
Millet for Thyroid
Millet is a popular source of food for energy and is often preferred for its gluten-free properties. But recent studies revealed that millets contain flavonoids, which a goitrogenic substances ( thyroid inhibiting) and can suppress the functioning of the thyroid gland.
Further research suggests that there are different types of millet and each millet is quite diverse from the other. Their nutritional composition also differs from one another. Preliminary research suggests that Pearl millet contains higher flavonoids than finger millet.
Thus, we can say that though flavonoids are found in millets, the amount differs depending on the type. Further, it is important to note that flavonoids are an important type of antioxidant that has several benefits too. , the amount of consumption and method of preparation can also play a role.
Millets for Thyroid: Research and Studies
Well, some studies suggest that Pearl Millets can suppress thyroid gland functioning. Pearl millet is the main source of food energy in many developing countries but emerging research suggests that it could be contributing to the increasing incidences of thyroid problems in these areas.
People in Asian and African countries who consume this millet have reported endemic goiter. This means thyroid enlargement is prevalent in more than 10% of the population. Researchers probed on this association and they found that Pearl millets might be contributing to the increasing incidence of goiter.
Further studies on this revealed that pearl millet is rich in C-glycosyl flavones. This compound can inhibit 85% of the Thyroid Peroxidase enzyme. Thus, the study concluded that millets rich in C-glycosyl flavones can result in goitrogenic and antithyroid effects. This inhibits the normal functioning of the thyroid gland and can contribute to endemic goiter.
Millets for Thyroid: Should you strike it out?
Millets are a superfood and leaving them out of the diet is a hard choice. That’s why researchers are conducting extensive studies on the effects of millet on the thyroid gland. Finally, they are coming to the conclusion that each variety of millet can contain different levels of the goiter-causing compound. Furthermore, the method of preparation and cooking can also have an effect on these levels. Thus, more study is needed to identify the level of these compounds present in various millets
Millets for Thyroid: Are there any good millets?
The thing with millets is all millets are good for our health. It is just the flavonoid content in millets that is raising doubts. But if you opt for a reasonable diversity in your diet, then having millets won’t cause any trouble.
Studies have shown that millets in a balanced vegetarian or non-vegetarian diet do not cause any problems, especially when the iodine intake is adequate. Furthermore, the risk of millet to the thyroid can be minimized by cooking it in the proper way.
Frequently Asked Questions
Can millet negatively affect thyroid function?
No, millet does not have a direct negative impact on thyroid function. However, it contains goitrogens, naturally occurring compounds that can interfere with iodine uptake. This interference is minimal and usually not a concern unless you have an iodine deficiency or consume excessive amounts of raw millet regularly.
Are goitrogens present in all types of millet?
Yes, goitrogens are present in various types of millet, but the levels can vary. Pearl millet, finger millet, and foxtail millet contain higher amounts of goitrogens compared to other millet varieties. Nonetheless, cooking or processing millet reduces the goitrogenic compounds’ potency.
Is it safe to consume millet if I have an underactive thyroid (hypothyroidism)?
Yes, it is generally safe to consume millet if you have hypothyroidism. However, it’s advisable to cook millet thoroughly, as this helps neutralize the goitrogenic effects and makes it easier for your body to digest.
Can millet worsen thyroid conditions such as goiter?
In most cases, millet consumption alone does not worsen thyroid conditions. Goiter, an enlarged thyroid gland, is typically associated with iodine deficiency rather than millet consumption. It’s important to ensure you have an adequate iodine intake, especially if millet is a staple in your diet.
Should individuals with hyperthyroidism avoid millet?
If you have hyperthyroidism, it’s advisable to moderate your millet intake. Although cooking millet reduces the goitrogenic effects, it’s still prudent to consume it in moderation and maintain a balanced diet that supports your specific thyroid condition.
Can I enjoy millet if I’m taking thyroid medication?
Yes, you can still enjoy millet while taking thyroid medication. Millet consumption does not interfere with the efficacy of thyroid medication. However, it’s essential to follow your healthcare provider’s instructions regarding medication intake and dietary considerations.
Are there any benefits of millet for thyroid health?
Yes, millet can offer benefits for thyroid health. It is a rich source of essential nutrients like fiber, vitamins, and minerals, which support overall well-being. Additionally, millet’s high fiber content aids in digestion, which indirectly contributes to optimal thyroid function.
Can I incorporate millet into a thyroid-friendly diet?
Absolutely! Millet can be part of a well-balanced diet for thyroid health. Pair it with iodine-rich foods like seafood, dairy products, and iodized salt to ensure you’re meeting your iodine requirements while enjoying the nutritional benefits of millet.
How should I cook millet to reduce its goitrogenic effects?
To minimize the goitrogenic effects of millet, cook it thoroughly. Boiling, steaming, or fermenting millet can help neutralize the goitrogenic compounds. Avoid consuming raw millet regularly, especially if you have an iodine deficiency.
Can millet be a substitute for other grains in a thyroid-friendly diet?
Certainly! Millet can be a healthy and nutritious substitute for other grains in a thyroid-friendly diet. Its unique flavor and versatility make it a great alternative to wheat, rice, or corn. It can be used to make delicious dishes like millet porridge, pilaf, salads, or even gluten-free bread. By incorporating millet into your meals, you can add variety and nutritional benefits to your diet while considering your thyroid health.
Millet for Thyroid: Your Takeaway!
Millets are not the villains in our diet.
Rather they are very ancient staples that we have been consuming for generations. In fact, many recent pieces of research have highlighted the multiple health benefits of millet. From reducing the risks of cancer to managing weight to regulating digestion, millet is considered a super healthy addition to the diet. It is also good for your heart and can help regulate your blood glucose levels.
Thus, we can say that though millets may slightly increase the risk of hypothyroidism or goiter, they also help in reducing the risks of cancer and other age-related disorders. Hence, researchers suggest that rather than giving up on millet completely, it is wise to add thyroid-friendly foods to the diet and have a reasonable diversity in the diet.
So, we can conclude with what I always say – ‘Eat what your ancestors ate. And millet is a part of our diet for centuries. So, it is perfectly safe to have your millet, especially when you are balancing it with the right dietary choices and physical workouts!
Also Read:
1 comment
[…] Millet and Thyroid: Are they good or bad? […]