Which Millet Is Best For Thyroid Health?

The relatively small butterfly-shaped gland located at the base of the neck, named the thyroid gland, plays a crucial role in the human body. It secretes essential hormones that regulate various essential bodily functions, including metabolism, heart rate, body temperature and mood. So, ensuring this organ receives all the support it needs to function properly is imperative.

One of the important determinants of thyroid function is what a person eats. Iodine, selenium, and zinc are nutrients required to synthesise thyroid hormones and regulate their secretion. Whereas some specific foods, including seafood and nuts, are well-appreciated sources, millet is also a highly recommended food for supporting thyroid health. 

Understanding Millets

Millets are age-old grains which are rich in nutrients. Some common types of millets are: 

• Foxtail Millet: Packed with protein and iron, this millet is best for keeping up energy levels.
• Pearl Millet: It contains magnesium and zinc and has a role in boosting metabolism.
• Finger Millet: High in calcium and antioxidants, it helps build bones and can combat oxidative stress.
• Sorghum (Jowar): High in fibre and polyphenols, it is beneficial for the digestive system overall.

Millets are one of the most popular grains that people have consumed for centuries. They have been the staple food in Asian and African civilisations. What made them essential in the past is that they can easily grow in hot climates and have a long storage life. However, today, millet is preferred owing to its nutritional benefits. 

Role of Millets in Thyroid Health

Millets are rich in nutrients that directly or indirectly support thyroid function:

• Selenium: Assists in converting the reversible T4 to the active T3 for managing the metabolism of the human body.
• Zinc: Essential for the production of thyroid hormones.
• Antioxidants: Defend thyroid cells against damage that occurs under oxidative stress.

How Millets Support Metabolism?

Thyroid hormones, commonly known as T3 and T4, are hormones that control the metabolism of the human body.Additionally, millet is rich in complex carbohydrates and dietary fibre, which can provide constant energy and improve gut health. Now, a healthy gut reduces inflammation, which is easily associated with thyroid disorders.

Types of Millets and Their Impact on Thyroid

Here is a brief on different types of millet and their impact on the thyroid health –

Foxtail Millet

• It is high in iron, hence enhancing oxygen transport and energy levels. 
• It has antioxidants that help reduce inflammation.
• Because of their low glycemic index, they are helpful for stable blood sugar levels, which in turn affects metabolism.

Pearl Millet

• Rich in magnesium and zinc, it is good for muscle operation and hormone production.
• High iron levels increase vitality and metabolic rates in the body.
• Alleviating stress that is well-known to induce thyroid issues.

Finger Millet

• A protein source that includes calcium for the maintenance of bones & teeth and iron for making red blood cells.
• It has a high content of natural antioxidants, which protect against oxidative damage in thyroid cells.
• Perfect for decreasing fatigue, a very common micro symptom of hypothyroidism.

Sorghum (Jowar)

• A goldmine of fibre works wonders on the digestive system while increasing nutrient intake.
• Sorghum polyphenols have independent beneficial effects in minimising cellular harm.
• Since it doesn’t contain gluten, it is suitable for people who cannot take any gluten products.

Nutritional Comparison of Millets for Thyroid

Here is how Key Minerals, Selenium, Iodine, and Zinc help with improving thyroid health –

• Selenium: Present in foxtail millet, it enhances enzyme actions that are vital for the thyroid gland.
• Zinc: Rich in pearl millet and finger millet, it keeps the thyroid hormones in check.
• Iodine: Unfortunately, millet, being a natural food, does not have high quantities of iodine. However, when combined with iodine-containing foods such as fish or iodised salt, their health values are significantly boosted.

The Benefits of Fiber and Antioxidants for elevating thyroid health are –

• Fibre: It is present in sorghum and foxtail millet, helping with digestion and maintaining blood glucose levels.
• Antioxidants: Found in finger millet and pearl millet, these compounds are antioxidants that prevent inflammation or any toxic effects from free radicals.

Best Practices for Including Millets in Your Diet

Here are some preparation tips to retain the nutritional value of millet –

• Soaking: Decreases anti-nutrients found in many foods, such as phytic acid, that inhibit mineral uptake.
• Cooking: It is wise to use moderate heat while cooking since it does not affect the vitamin and mineral content of meals.
• Pairing: To balance the nutrients, always ensure you accompany millet dishes with vegetables, nuts, or lean meats.

Along with the preparation tips, here are some recommendations on Portion Sizes and Frequency

• Limit your servings by ½ cup of cooked millet per serving.
• For better results, include millet in your daily meal schedule at least three or four times a week.
• It should not be taken in large quantities. Otherwise, it might hamper the absorption of iodine.

Potential Risks and Considerations

Here are some potential risks and considerations for using millets in the diet –

Possible Goitrogenic Effects

Millets, especially pearl millet, contain some goitrogens, which are capable of inhibiting the intake of iodine. This is not a major issue for most individuals, but those with hypothyroidism should watch how much they consume. Most of these impacts can be prevented if millets are well prepared.

Managing Millet Intake for Hypothyroidism

For individuals with hypothyroidism:

• Millet should be eaten in moderation, and at the same time, a person should add iodine-rich foods to it. 
• It is highly recommended that professional medical advice be sought before including millet in the diet.
• Instead of sticking to just one type of millet, one should practice including different types of millet in the diet.

Dietary Recommendations for Thyroid Health

Here are some dietary recommendations for including millet –

Integrating Millets into a Balanced Diet

• Sometimes, individuals should switch to different millets to give their bodies the best nutrients.
• Combine with thyroid-fighting foods such as nuts (selenium), eggs (iodine), and fish with millets.
• For fibre and antioxidant content, include fresh vegetables with millet. 

Complementary Foods and Nutrients

Include these in your meals for enhanced thyroid support:

• Leafy Greens: Rich in magnesium and also contains antioxidant compounds.
• Citrus Fruits: Helps in the absorption of other vitamins and increase the body’s vitamin C reservoir.
• Lean Meats: Supply zinc & iron, as both are necessary for the thyroid gland.

Lifestyle Factors Affecting Thyroid Health

Some of the lifestyle factors also influence thyroid health. Here are the details –

Importance of Regular Exercise

Regular workout is imperative for thyroid health. Since it increases metabolism, it also stimulates the thyroid gland to perform its part in this process, ultimately improving its functionality and ensuring an individual's well-being.

Stress Management Techniques

Cortisol stress hampers thyroid function, so one can manage stress through –

• Yoga
• Meditation
• Engaging in hobbies
• Travel

Conclusion

Millets are grains that provide numerous benefits when it comes to dealing with thyroid problems. They are rich sources of selenium and zinc, fibre for the digestive system, and antioxidants that guard thyroid cells.

Though millet is highly recommended for inclusion in thyroid-friendly diets, it should be taken in a limited amount. A balanced diet coupled with necessary lifestyle changes and medication can help patients get better.