5 Benefits Of Millet During Pregnancy To Prevent Maternal Health Discomforts!

Are you trying to manage the complexities of pregnancy nutrition? Juggling cravings, digestive discomforts, and the overwhelming task of ensuring your baby's optimal development can indeed be daunting. Try naturally gluten-free millet during pregnancy! 

Millets, often overlooked, are full of essential nutrients that significantly benefit you and your baby. Packed with iron, essential vitamins, required minerals, and dietary fibre, millet offers a low glycemic index, which assists in controlling the blood glucose level and minimises the chances of developing gestational diabetes.

From supporting fetal development and preventing birth defects to aiding in digestion, millet can be a valuable addition to your prenatal diet. Still wondering how millets can support your pregnancy journey? Let's discuss and understand the incredible benefits of incorporating millet during pregnancy in first-trimester meal plans.

Table Of Contents

1. What Is Millet?

2. 5 Benefits Of Eating Millet During Pregnancy In The First Trimester

3. 10 Ways To Include Millet During Pregnancy

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What Is Millet?

Millets, once overlooked staples, are now gaining recognition as "nutri-cereals." These hardy grains thrive in harsh conditions, making them resilient crops. Rich in protein, essential amino acids, vitamins (E, B complex), and minerals (calcium, phosphorus, iron, magnesium), millets offer a nutritional edge over traditional cereals. Their slow-digesting starch provides sustained energy and a feeling of fullness.

With their impressive nutrient profile and potential health benefits, millets are positioned as valuable components of modern diets, especially in developing nations facing nutritional challenges.

Also Read: How To Eat Millets For Weight Loss? 8 Best Options And 5 Meal Millet Diet!

5 Benefits Of Eating Millet During Pregnancy In The First Trimester

Millet grains are packed with essential nutrients that are particularly helpful during the first trimester of pregnancy. Supporting this, a recent survey of pregnant and nursing women revealed that including millet foods like mixed millet malt, ragi biscuits, ragi cutlets, and mixed millet energy bars made of ragi jowar and bajra helped them increase their weight, haemoglobin, and BMI scores.

Let’s discuss and understand these benefits of eating millet during pregnancy for reducing maternal health discomforts:

1. Reduces Muscle Cramps

During pregnancy, especially in the first trimester, your body's need for magnesium increases to support muscle function and overall well-being. Magnesium is essential for preventing muscle cramps, including those annoying leg cramps that often occur during pregnancy.

Being rich in magnesium, millets help ensure your muscles function smoothly, reducing discomfort and enhancing relaxation. Regular millet consumption can provide a steady supply of this vital mineral, supporting your muscle health and giving you a more comfortable pregnancy experience.

2. Prevents Birth Defects

As your blood volume increases to meet your baby's needs, the demand for iron also rises significantly. Millets are an excellent source of iron, which is crucial for maintaining your full-day energy levels and supporting your baby's early development while preventing early developmental defects.

Iron helps form haemoglobin, which carries oxygen to your tissues and your baby. Also, millets are high in folate, a crucial nutrient for your baby’s brain and spinal cord development. Folate helps prevent neural tube defects and ensures proper cell growth and division. By incorporating millet into your diet, you can help ensure a healthier pregnancy and reduce the risk of birth defects.

Also Read: Top 9 Foods That Can Induce Miscarriage And Should Be Avoid During Pregnancy

3. Gives A Natural Energy Boost

The first trimester of pregnancy phase can be exhausting as your body undergoes significant hormonal changes to support your growing baby. Millets are packed with B vitamins, which boost natural energy by reducing fatigue. These vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6, help your body convert food into energy, manage stress, and support your nervous system.

B vitamins also support your baby’s brain development, ensuring healthy growth and cognitive function. This way, millets also help you cope better with the physical demands of pregnancy.

4. Balances Digestive Issues

Constipation is a common issue during the first trimester due to hormonal changes that slow down the digestive process. To ease the issue, high-fibre foods are required. Millets are rich in essential dietary fibre, which helps maintain regular bowel movements and alleviates constipation.

The fibre in millet adds bulk to the stool and promotes healthy digestion, making you feel more comfortable and reducing digestive discomfort. Including millet in your diet can improve your digestive health, enhance nutrient absorption, and prevent common pregnancy-related digestive issues.

5. Maintains Healthy Blood Sugar

Managing blood sugar is important during pregnancy to reduce the risk of gestational diabetes and maintain steady energy levels. Millets have a low glycemic index, releasing sugar slowly into your bloodstream.

This slow release helps keep your blood sugar levels stable, preventing sudden spikes and crashes that can lead to fatigue and cravings. Stable blood sugar levels support sustained energy throughout the day and reduce the chance of developing gestational diabetes.

Also Read: 7 Foxtail Millet Benefits & 4 Side Effects For Health

10 Ways To Include Millet During Pregnancy

Adding millet to your meals can be a delightful adventure! Note these fun and easy ways to make this grain a part of your everyday dishes:

1. Millet Porridge

Imagine starting your morning hours with a bowl of warm millet porridge. Cook it with milk or a plant-based alternative, then top it with fresh fruit, a handful of nuts, plus a drizzle of honey or maple syrup. It's like giving yourself a comforting hug before stepping out the door. This breakfast is rich in fibre and nutrients, helping you stay energised and full throughout the morning.

2. Crunchy Millet Salad

Mix cooked millet with colourful veggies, fresh herbs, and a tangy dressing to create a vibrant salad. Add crumbled feta cheese or grilled chicken for a satisfying, protein-packed meal that is as delicious as it is nutritious. This salad can be a perfect lunch or light dinner, providing essential vitamins and minerals for both you and your baby.

3. Quick Stir-Fry Millets

Swap rice for millet in your favourite stir-fry. Its nutty flavour pairs wonderfully with a variety of veggies and sauces, creating a quick, hearty dish that is perfect for busy weeknights. Stir-fried millet is a great way to incorporate whole grains into your diet while enjoying a flavorful meal.

4. Fluffy Millet Pancakes

Blend cooked millet into your pancake batter for a tasty twist. It gives your pancakes a lovely texture and boosts their nutrition. Top with fruit and a sprinkle of nuts for a breakfast that feels like a treat. Millet pancakes are a fun and healthy way to start your day, especially during pregnancy.

5. Hearty Millet Soup

Add cooked millet to your soups and stews. It absorbs all the wonderful flavours and adds a satisfying, grainy texture that makes your bowl of soup even more comforting. Millet in soups provides extra fibre and nutrients, helping you stay full and satisfied.

Also Read: Foods To Avoid During Pregnancy & Important Nutrition

6. Millet Cookies

Use millet flour in your baking adventures. It's perfect for making gluten-free bread, muffins, or cookies. The result is baked goods with a unique flavour and added nutritional benefits. Millet cookies can be a healthy snack option, giving you a boost of energy during the day.

7. Flavorful Millet Pilaf

Cook millet in vegetable or chicken broth, and mix in sautéed onions, garlic, and your favourite herbs. This makes a tasty side dish or a delicious base for a main course that will impress your family or guests. Millet pilaf is a nutritious and flavorful addition to your meal, providing essential nutrients for you and your baby.

8. Nutritious Millet Smoothies

Blend some cooked, cooled millet into your smoothies for extra fibre and a creamy texture. It's a great way to make your smoothie more filling and packed with nutrients. Millet smoothies can be a refreshing and healthy quick snack or breakfast option.

9. Millet Veggie Burgers

Mix millet with black beans or lentils and spices to create tasty veggie burger patties. They are a flavourful plus healthy alternative to traditional burgers that everyone will love. Millet veggie burgers are a great source of protein and fibre, making them a perfect meal during pregnancy.

10. Crispy Millet Crust

Try millet flour to make gluten-free crusts for quiches or savoury pies. It adds a wonderful crunch and a touch of nutty flavour to your favourite dishes. Millet crusts can make your meals more interesting and nutritious, providing a healthy base for various recipes.

Dietitian’s Recommendation

I recommend adding millet to your pregnancy diet for its significant health benefits. Millet provides essential iron and folate to prevent anaemia and support your baby’s development. It also offers magnesium to ease muscle cramps, high fibre to aid digestion, and a low glycemic index to stabilise blood sugar levels.

Aim for ½ to 1 cup of cooked millet per meal, 2-3 times a week, and enjoy it in various dishes like porridge, salads, and side dishes. Combine it with other nutritious foods and stay hydrated to maximise its benefits and support a healthy pregnancy.

                                                                                          Dt. Aditi Upadhyay

The Final Say

Ultimately, taking millet during pregnancy has many advantages for the expectant mother and the unborn baby's development. Along with containing iron, folate, magnesium, and B vitamins, millet helps avoid anaemia and aids fetal development with adequate nutrition for pregnant women. It is also rich in fibre to reduce constipation, not forgetting the low glycemic index that prevents frequent changes in blood sugar. So, include it in porridge or salads during pregnancy and get the most out of your pregnancy diet.

FAQs

1. Which millet is good during pregnancy?

All millets offer valuable nutrients during pregnancy. However, specific millets excel in certain areas:

• Pearl millet (bajra): Rich in folate, essential for the baby's brain development.

• Finger millet (ragi): High calcium, crucial for bone development.

• Foxtail millet: Excellent source of iron, preventing anaemia.

• Sorghum (jowar): Provides a good balance of nutrients.

2. What grain is best for pregnancy?

Millets are an excellent grain choice during pregnancy due to their nutrient-rich profile. They are gluten-free, easy to digest, and provide essential vitamins, minerals, and fibre.

3. Is millet heat for the body?

The concept of "heat" in foods is a traditional belief. Millets are generally considered cooling and safe for consumption during pregnancy. However, individual body constitutions vary, so it's best to consult with a qualified nutritionist if you have concerns.

4. What are the side effects of millets?

Millets are generally safe for consumption. However, excessive consumption might lead to digestive issues like bloating or gas. So, try to introduce millet gradually into your diet and listen to your body's response.

References

• Development and Validation of Nutrition Education Tool Kit on Millets for Pregnant Women: A Cross-Sectional Study (opensciencepublications.com)

• Millet Marvels: Why Pregnant Women Should Add Them To Their Diet - Just Organik

• (PDF) Comprehensive review on millets: Nutritional values, effect of food processing and dietary aspects (researchgate.net)

• The nutrition and therapeutic potential of millets: an updated narrative review - PMC (nih.gov)

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