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Journalism of Courage
Written by Simrat Kathuria
When 34-year-old Rhea came to me, she was frustrated about her experiments with millets. She admitted that she had completely switched over to millets for three meals every day, thinking it would help her lose weight. Instead, she had bloating, water retention and episodes of acidity. Her energy was low and her digestion was, in her words, sluggish. The problem wasn’t millets; it was imbalanced millet consumption.
Millets are undoubtedly superfoods, being high in fibre and minerals, and carry a much higher nutritional value than refined grains. However, people mistake them as a shortcut to weight loss and forget that millets are still carbohydrates and like any carb-heavy food, overdoing them impacts your health.
Yes, millets are rich in fibre, but excess fibre without enough hydration or digestive support will irritate the gut. Yes, millets are low-glycaemic, but they still contribute a significant carbohydrate load if eaten excessively. And when eaten in multiple meals a day, they can push the body into an unintentional carb surplus.
Millets have about 60-70% carbohydrates in them, depending on the variety. Wheat at 71% and rice at 78% are the most common comparisons for those who think millets fall below the range. However, they do excel in fibre content, mineral density, gluten-free profile and ensure slow release of energy.
A significant long-term intake of millet can be detrimental to thyroid function, slow down digestion and cause excessive gas or acidity.
The smartest approach is to treat millets as one of the grains you rotate, not the only grain you stick to daily.
1. Use Millets in One Meal a Day
This is the sweet spot for most people. One portion in either lunch or dinner is ideal, especially if paired with vegetables, proteins and healthy fats.
2. Rotate Your Millets
From ragi to kodo to bajra to jowar, each millet has a different nutritional profile. Variety, not rigidity, is the key.
3. Balance With Protein
A millet roti with dal, curd, paneer, eggs, or lean chicken makes for a whole meal. This stabilises the blood sugar, reduces cravings, and supports weight management.
4. Don’t Skip Hydration
More fibre means the digestive system requires more water. Without it, bloating and discomfort are guaranteed.
Instead of removing millets, we redesigned Rhea’s plate:
● We limited millet intake to a single meal per day.
● Added 10–12 glasses of water every day.
● Introduced proteins at every meal.
● Paired bajra with warming spices to reduce bloating.
● Rotated ragi, foxtail and jowar weekly instead of every day.
In just six weeks, her digestion improved, energy bounced back and the weight began shifting, slowly, sustainably, sans any food deprivations. Her biggest learning? “What matters is balance, not trends.”
Millets are nutrient-rich but they are not a free pass. As India moves towards embracing millet-based eating, it’s time to wear perspective glasses. It is not about demonising or glorifying any one food. It is about assembling a plate with your body that makes you feel energised, nourished, and stable. Millets have their share of glory but only in the right amounts and with the right partners, and at the right time.
(Kathuria is a clinical dietician)
