Refined wheat and rice made it easy to overlook these supergrains for years. However, millets are gaining popularity as a grain choice for many because of their potential benefits for reproductive health. You can also incorporate millets into your diet if you are trying to conceive.
In this article:
What Are Millets?
Millets are a group of grains with small seeds that grow well in dry conditions and have been a routine food as part of traditional diets in India for centuries. They are gluten-free and densely packed with nutrients, which makes them easy to digest and suitable for almost everyone.Some common types of millets are listed below.
- Foxtail millet (Kangni)
- Pearl millet (Bajra)
- Finger millet (Ragi)
- Barnyard millet (Sanwa)
- Little millet (Kutki)
- Proso millet (Chena)
- Kodo millet
Why Millets Support Fertility
Millets are gaining popularity in fertility nutrition, offering several benefits for those looking to conceive.Hormone Balance
Millets have high magnesium, B vitamins and fibre content, which supports your hormonal balance. This balance is necessary for regular periods and ovulation to give you the best chance at conception.Rich in Iron and Folate
Iron and folate cannot be ignored when you are trying to conceive. Iron is crucial for increased blood circulation to your reproductive organs, and folate prepares your body for pregnancy.You can consume finger millet (ragi) and pearl millet (bajra), as they are rich sources of these vital nutrients. The risk of anaemia also lowers to give you optimal fertility.
Better Blood Sugar Control
Fluctuations in blood sugar lead to disruptions in levels of insulin and oestrogen, leading to PCOS, a condition that makes conception harder. You can eat millets without worrying about a blood sugar spike due to their low glycemic index. They release sugar slowly into your blood and provide higher energy levels.You can include millets in your diet if you have PCOS or insulin resistance to improve your fertility.
Healthy Weight Management
Conception is harder when you are below or above the normal weight limits, but millets can easily help you watch your weight. The richness of fibre and protein will keep you full for longer, so you're less likely to indulge in unhealthy cravings. You can manage your weight and support your reproductive health to improve your chances of conception.Gut Health Support
The nutrient absorption in your body depends on your gut health. The fibre from millets supports digestion and a healthy environment for the good bacteria. You can absorb nutrients from food better with good digestion.Do you know about the connection between gut health and fertility?
Antioxidants for Egg and Sperm Health
Millets can protect against damage caused by oxidative stress due to their antioxidant properties. They contain polyphenols to reduce the damage in the respective reproductive cells of men and women. It supports a healthy conception for a successful pregnancy.How to Add Millets to Your Fertility Diet
Millets can be easily included in your diet by replacing refined grains because of their versatility.- Use foxtail millet or barnyard millet instead of rice in your daily meals.
- Eat ragi porridge for breakfast if you are trying to conceive.
- Millet flour (like bajra or jowar) is a healthier option for making rotis instead of refined wheat flour.
- Millet dosa or idlis can be a great alternative to the traditional foods.
- Millet poha or millet upma makes a good snack.
- Eat popped or puffed millets in salads, or top off your soups with them.
Precautions to Keep in Mind
Anything in excess is never a good idea, no matter how healthy millets are. They are, after all, grains and need to be consumed in moderation to prevent bloating and gas. Also, be mindful of the quantities of millets if you have a thyroid problem, as they may prevent iodine absorption.Remember that eating a balanced diet is more beneficial than consuming only one food group, so include vegetables, pulses, fruits, and healthy fats to obtain all the essential nutrients. You can ask your doctor or take advice from a dietician if millets are completely new to your usual diet.
Millets were once neglected, but are making a strong comeback as a powerful source of nutrition for anyone looking to improve their fertility. They are no longer old grains used only in traditional foods. Now, you can maintain hormone balance, manage your weight, control blood sugar, and get essential micronutrients by incorporating millets into your diet.
You can start small by replacing refined flour and rice with millets in your meals to support conception. These grains are best for anyone looking to improve their fertility because they fulfil the nutritional demands of the body.
You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.
FAQs on Why Millets Are Making a Comeback in Fertility Nutrition
- Can men also benefit from eating millets for fertility?
Millets are a great source of antioxidants, so they reduce oxidative stress, which can otherwise impact sperm health in men. They also help in managing weight and blood sugar to support their reproductive health. - How often should I eat millets if I’m trying to conceive?
Start by including millets in 2 to 3 meals a week and increase the frequency by replacing rice or wheat in one meal daily. - Do millets have any side effects?
Eating large quantities of millets may cause stomach discomfort, just like any other grain. If you have a thyroid problem, consult your doctor to determine if millets can be incorporated into your regular diet.