NO GRAIN, NO GAIN

Include glutenfree and diabetesfriendly grains, teff and millet, to bring in variety and health to your diet chart

For the month of November, the Whole Grains Council, Boston, USA, has chosen teff and millet to share the title of “grain of the month”. Experts tell us why these grains hold an important position in health charts.

Zoyna Khatri, senior clinical nutritionist, Motherhood, says, “Teff is all of a sudden a superfood for India. However, it is an old staple diet predominantly used in Ethiopia. Its rapid cooking time, nutty flavour, gluten-free properties and nutrient content make it the leader of grains.”

She further adds, “Millet, on the other hand, are commonly used in various parts of India in a variety of Indian dishes. Millet is cost-effective. It is a rich source of vitamin B, calcium, iron, potassium, zinc, magnesium, and is also high in fibre. So, for people who are constantly working to be healthy, this small seed would be better and healthy than wheat and rice as it is a right alternative in all Indian recipes.”

Both the grains, apart from being fibre-rich and glutenfree, offer a host of other health benefits. Suhasini Sampath, nutritional expert and co-founder of a health bar brand, shares the following reasons why teff is a priority grain for her:

Aids circulation: The iron in teff increases oxygenation to important organs and areas of the body. Iron is needed to produce haemoglobin, a type of protein found in red blood cells that carries oxygen from your lungs and transports it throughout your body to your cells. Relieves PMS symptoms:

Adding teff to your diet cuts back inflammation, bloating, cramping and muscle pain associated with menstruation. Because teff is a food high in phosphorus — containing 30% of your daily value — it helps balance hormones in a natural way. Boosts the immune

system: Teff is a high source of thiamine, and as thiamine aids digestion, it allows the body to extract nutrients from fo d more easily. These nutrients are used to boost immunity and defend the body from a host of illnesses.

Bone health: A great source of calcium and manganese, teff vastly

promotes bone health. Manganese, in combination with calcium and other minerals, can help reduce bone weakening, especially in older women who are more susceptible to bone fractures and weakening of bones. Heart-friendly:

Consuming teff can naturally lower blood pressure, reducing the risk of heart attack and stroke. Teff is rich in vitamin B6, which maintains the health of blood vessels and reduces the risk of heart diseases.

Afaaf Shaikh, nutritionist, Digestive Health Institute by Dr. Muffi, enlists the benefits of millets: Cholesterol levels: The dietary fibre in millets help in lowering the bad cholesterol (LDL) and promoting effects of good cholesterol (HDL). Maintaining normal levels of cholesterol is important for a good heart health.

Prevents cancer: As per research, intake of fibre is said to be one of the best and easiest ways to prevent the onset of breast cancer. The chances of breast cancer can be reduced by eating more than 30 grams of fibre every day. Detoxification: Millets are

rich in phenols and antioxidants, which help remove harmful toxins from the body. Millets also comprise of curcumin, ellagic acid, quercetin and other catechins which can help detoxify the blood by removing the toxins or foreign agents and free radicals from the body. This in turn helps to maintain the balance of the enzymatic reactions in the body.

Muscle health: Since millets are high in protein and contain good amount of amino acid lysine, it slows down muscle degradation and helps build leaner muscles.

However, Pooja Thacker, senior dietician, Bhatia Hospital, advises not to overeat either of the grains. “Excess of millet and teff causes bloating. Furthermore, millet i source of goitrogens that disrupt thyroid function. Hence i to be avoided by people with thyr disorders.”

Chefs share a f recipes featuring or millet as the mai ingredient.

PHOTOS: ISTOCK Both millet (left) and teff (above) are fibrerich and glutenfree