Makki in pregnancy: benefits, portion and how to eat it safely

The WHO's antenatal guidance opens with one piece of advice: pregnant women should get counselling on healthy eating and staying physically active, to stay healthy and keep weight gain within limits. Its definition of a healthy diet names a variety of foods, whole grains included, and makki is a whole grain, naturally gluten-free.

NIN's Guideline 2 adds the Indian numbers: ensure extra food during pregnancy, with grains such as cereals and millets as the major sources of energy. Maize is one of those grains. Per 100 g of dry grain it carries 334 kcal, 8.80 g of protein, 12.24 g of fibre, 2.49 mg of iron and 25.81 ug of folate.

From the second trimester onward, NIN's guidance adds an additional 350 kcal of energy a day to a sedentary pregnant woman's diet, with 8 g protein extra in the second trimester and 18 g protein in the third. In its pregnancy food chart, cereals and millets sit at 240 g a day, and NIN says grains could contribute 45% of the day's energy; maize is one of those cereals.

Two more NIN points matter for a makki meal. First, iron and folic acid supplements must be taken, and the WHO recommends daily oral iron with folic acid, 30 mg to 60 mg elemental iron daily, to help avoid maternal anaemia and low birth weight. Second, iron absorption from a meal improves with fermented and sprouted grains and vitamin C foods such as guava or oranges alongside it. A makki roti with dal and saag, and a guava or an orange alongside, puts the vitamin C part into practice.

NIN's trimester rule opens simply: in the first trimester, a nutrient-rich balanced diet must be consumed. Maize brings folate, 25.81 ug per 100 g of dry grain, and NIN notes that folic acid taken in pre-pregnancy and the first 28 days of pregnancy reduces the risk of anaemia.

Food does not replace the iron and folic acid supplement described above. For food, a small katori of boiled maize or a plain makki ki roti with curd keeps the early-pregnancy meal simple and cooked; keep the plate balanced, and ask your doctor what portions suit you.

The standard portions are the same in pregnancy as outside it: a katori of boiled maize, made from 40 g of dry grain, holds 133.6 kcal with 25.9 g of carbohydrates, 4.9 g of fibre, 3.5 g of protein and 1.5 g of fat, and a roti rolled from 40 g of flour matches it number for number.

Keep the scale guidance in view. NIN says a woman of normal BMI should aim to gain at least 10 to 12 kg, and overweight or obese women not more than 5 to 9 kg; the Institute of Medicine bands the WHO cites split it by starting BMI: 11.5-16 kg for normal-weight women, 7-11.5 kg if overweight and 5-9 kg if obese. If you began pregnancy overweight, NIN is specific: added sugars should be avoided and refined cereals and edible oil reduced. Makki atta is a whole grain, so it can stand in for refined cereals in that plan.

The US FDA names pregnant women among the people most vulnerable to foodborne illness, and says these groups should avoid raw or lightly cooked sprouts of any kind. That rule matters if sprouted grains or dals sit beside the makki roti.

NIN's pregnancy chapter draws the same line on quality: highly processed and HFSS foods with poor nutrient content should be avoided, and the extra calories should come from micronutrient-dense foods rather than foods containing only calories. So a makki roti with saag and dal fits that advice better than fried, sugar-laden maize snacks.

Every pregnancy differs, and so does every plate: if you are carrying twins, began pregnancy underweight or obese, or live with gestational diabetes, anaemia or thyroid concerns, run the portion maths above past your care team first. Use this page as a starting point and set your portions with your doctor.

For everything else about the grain, names to recipes, the makki (maize) hub page has it, and before you make makki a daily part of your pregnancy diet, talk to your doctor or dietitian.

Can maize be eaten during pregnancy?

Yes, cooked, as part of a balanced diet. WHO's antenatal guidance counts whole grains among the foods of a healthy diet, and NIN's pregnancy chart keeps cereals and millets at 240 g a day. Boiled kernels, porridge or makki roti can all be part of that. Avoid raw or lightly cooked sprouts on the plate, and ask your doctor what portions suit you.

Is makki good for pregnancy?

It can be, as a whole grain inside a balanced pregnancy diet. Makki brings 12.24 g of fibre and 8.80 g of protein per 100 g, plus 25.81 ug of folate per 100 g, and NIN wants the extra pregnancy calories to come from micronutrient-dense foods, not empty ones. The value is in the meal: roti with dal and vegetables, not fried maize snacks.

Does makki atta have gluten?

No. Maize is naturally gluten-free, so makki atta works as a gluten-free roti flour, and COWBERRY lists its maize as naturally gluten-free. For pregnancy the practical point is that a gluten-free kitchen does not have to give up roti: one roti (40 g flour) gives 133.6 kcal, with dal and vegetables to round out the meal.

Does maize have protein?

Yes, 8.80 g per 100 g of dry grain, so one katori (40 g dry) or one roti (40 g flour) contributes about 3.5 g. NIN says good quality protein comes from an appropriate combination of cereals and pulses (3:1) and animal source foods such as milk, fish and flesh foods, so add dal, curd or egg beside the makki.

Can makki roti cause gas?

Some women notice it, some do not. Makki carries 12.24 g of fibre per 100 g, and how a fibre-rich meal sits differs between people. Eat the roti well chewed, with dal and vegetables alongside, and if gas or bloating does not settle, ask your doctor or dietitian.

Can maize increase blood sugar?

Yes, as any starchy food can: maize holds 64.77 g of carbohydrates per 100 g, so larger helpings push blood glucose up more. Eat it with dal and vegetables, and if gestational diabetes is part of your picture, agree the portions and readings with your doctor or care team.