Thyroid disorders involve a range of conditions that affect the thyroid gland, a butterfly-shaped gland located at the base of the neck. Some of the most common thyroid disorders include hypothyroidism (underactive thyroid), hyperthyroidism (overactive thyroid), thyroid nodules, and thyroid cancer. This tiny gland plays a critical role in regulating metabolism, energy levels, and overall hormonal balance. Regulating thyroid function and thyroid disorders often involves medication, lifestyle changes, and dietary modifications.

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How Do Millets Impact Thyroid Health?

Millets are small-seeded grains that have been a staple food in many parts of the world for centuries. They are highly valued for their high nutritional content, rich in fiber, vitamins, minerals, and antioxidants.

Though millet can be a healthy addition to the diet for most people, for those with thyroid disorders it’s important to be aware of certain factors before adding millet to a diet regimen.

Millets, like other whole grains, contain compounds known as goitrogens which can impede thyroid gland function when taken in excess amounts. Goitrogens are substances found in certain foods, that can disrupt the production of thyroid hormones and uptake of iodine by the thyroid gland, which can lead to goitre or other thyroid-related problems.

 However, the goitrogenic impact of millets is usually mild, and their intake is considered safe when included in moderate amounts as part of the wholesome and balanced meal regimen. Cooking or processing millets can also help lower the goitrogenic compounds.

Additionally, the immense nutrients present in millets are highly beneficial for overall well-being, including thyroid health.

What Makes Millets Beneficial for Thyroid Health?

Well, millets can be added to the diet of individuals with thyroid issues, and they may confer some incentives while considering certain factors related to thyroid health:

Nutrient Density: Millets are heaped with essential nutrients such as magnesium, phosphorus, iron, and B vitamins, which can augment overall health, including thyroid function. For instance, magnesium plays a role in thyroid hormone production.

Also Read: Hypothyroidism Diet: Here’s Is What You Should Eat And Avoid To Manage This Disorder

Gluten-Free: For people with thyroid disorders who also have gluten intolerance or celiac disease, millet can be a safe gluten-free alternative.

Low Glycemic Index: Millets are a low glycemic index food that offers umpteen health incentives. They delay gastric emptying time and have a slower impact on blood sugar levels. This can benefit people with thyroid issues, as it helps offer sustained energy and supports better blood sugar control.

Dietary Fiber: The richness of dietary fiber in millets can promote the digestion process and may improve gut health. A good gut microbiome is vital for overall well-being, including thyroid health.

Goitrogens: Millets contain goitrogens, substances that can interfere with thyroid hormone production by inhibiting iodine uptake. This is particularly relevant for people with iodine deficiency or those at risk of goitre (an enlarged thyroid gland). Goitrogens are found in other foods like cruciferous vegetables (e.g., broccoli, cabbage) and soy products.

How To Incorporate Millets Into Your Diet?

To reap the benefits of millet while minimizing potential negative impacts on thyroid health, consider the following:

 Including various types of grains in your diet is advisable rather than relying on a single type. This helps lessen the potential effect of goitrogen from any one source.

Also Read: Thyroid Diet: Foods to Boost Your Thyroid Function

Cooking or processing millets can help lower the goitrogenic compounds, making them safer for consumption.

It is important to get sufficient iodine from the diet, as goitrogens can interact with iodine uptake. Iodine is a vital mineral to produce thyroid hormones. Try incorporating a variety of foods rich in iodine into your meal plan, such as iodized salt, fish, and milk products.

Precautions for People with Thyroid Disorders

It is always best to seek advice from a healthcare provider or a qualified nutritionist if you have any concerns about your thyroid problem. They can offer tailored advice based on your health condition and dietary needs.

Pay attention to how your body responds to millet consumption. If you notice any worsening of thyroid symptoms, consider adjusting your intake and discussing it with your healthcare provider.

Make sure to have a balanced and varied diet with a rich nutrient-rich profile. Relying solely on millet for your grain intake is not recommended.
 Individuals with thyroid disorders may sometimes require iodine or other nutrient supplementation. Always follow the advice of your healthcare provider regarding supplementation.

Conclusion

Millets are a versatile superfood and can be a healthy addition to the diet for people with thyroid disorders when consumed mindfully and in moderate amounts. Their rich nutrient profile and gluten-free nature offer several benefits, but it's crucial to consider their goitrogen content and balance them with other thyroid-supportive foods.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

  References:

Antithyroid and goitrogenic effects of millet: role of C-glycosyl flavones

E Gaitan ¹, R H Lindsay, R D Reichert, S H Ingbar, R C Cooksey, J Legan, E F Meydrech, J Hill, K Kubota

https://pubmed.ncbi.nlm.nih.gov/2921306/

https://pubmed.ncbi.nlm.nih.gov/2921306/