There is no specific recommendation on how much millet one can eat per day as it can vary depending on individual dietary needs and preferences. However, it is generally advised to consume around 90-100 grams of millets per day, which makes up approximately one-third or 33% of the recommended quantity.
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Consuming millets in moderation is generally considered safe and helps provide essential nutrients to the body. Millets are rich in fiber, protein, vitamins, and minerals which offer numerous health benefits. They are particularly known for their high content of iron, which is essential for maintaining healthy blood and preventing anemia.
Compared to wheat flour, Bajra Roti (made from millets) has a higher iron content, with 2.6 mg per roti compared to 0.8 mg per roti in whole wheat flour. Iron is crucial for supplying oxygen and nutrients to all parts of the body, thereby reducing fatigue and avoiding anemia.
While millets offer several health benefits, excessive consumption can lead to potential side effects. These may include issues like gastrointestinal distress, increased urine production, and possibly even kidney stones. Therefore, it is essential to maintain a balanced diet and not overconsume millets or any other food item.
It is always recommended to consult a healthcare professional or a registered dietitian for personalized advice based on your specific dietary needs, health conditions, and goals.