The recommended quantity of millets one can consume per day is around 90-100 grams. So, if you are incorporating millets into your diet, it is advised to consume about 1/3rd or 33% of this recommended quantity, which translates to approximately 90-100 grams of millets per day.
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Consuming millets within this recommended range is generally safe and does not result in any adverse side effects. In fact, millets are known to be a part of a healthy and balanced diet. However, it is important to note that excessive consumption of millets can lead to certain side effects.
Some potential side effects of consuming excessive amounts of millets include digestive issues such as bloating, gas, and indigestion. This is more likely to occur if millets are not consumed in moderation or if someone has a sensitive digestive system. Additionally, excessive consumption of millets can also impact nutrient absorption and cause deficiencies in certain vitamins and minerals.
To avoid these potential side effects, it is recommended to maintain a balanced diet and include a variety of other grains, fruits, vegetables, and protein sources in your meals. By doing so, you can ensure that you are receiving a wide range of nutrients and reducing the chances of adverse effects from consuming excessive millets.
It is always wise to listen to your body and consult with a healthcare professional or a registered dietitian if you have any specific health concerns or conditions before making significant changes to your diet.