GET THE GYAAN ON WHOLE GRAINS: THEY’RE REAL GOOD
They’ve always been a part of the traditional Indian diet. And now, as people get past the junk food craze, whole grains are getting pride of place in modern, urban kitchens
These days, as you enter a grocery store, one of the most prominently displayed things you spot are whole grains. Experts say that the popularity of whole grains has skyrocketed as they’re loaded with health benefits and people have become more conscious of the need to eat a balanced meal. The interesting thing is that whole grains were always a part of the Indian diet — so this is a revival of sorts.
“There’s a significant increase in consumption, and the fastest selling grains are brown rice, quinoa, and millets. People [now] want to introduce complex carbohydrates in their diet. Some of these grains are ancient grains and we, as Indians, have been using them for decades — they’ve just come back in a big way!” says Swasti Aggarwal, food strategist for a grocery chain.
HOW DO THEY WORK?
Whole grains are highly nutritious and, therefore, prevent health problems. “Healthy grains slow down the breakdown of starch into glucose, thus maintaining a steady blood sugar level, rather than causing sharp spikes. They’re full of fibre, important vitamins and minerals,” explains chef Amrita Raichand.
Aggarwal adds, “Quinoa, millets, amaranth, and sorghum are some of the healthiest grains. They are gluten-free and have protein and minerals. Eating a combination of grains provides great carbohydrates to the body,” adds Aggarwal.
Are you wondering how you can add these grains to your daily diet? It’s very easy. Chef Raichand says, “I use most of them in my chapatis and, of course, in salads. I love rice, so brown rice is my best friend for my afternoon meals. Both grounded form and whole are good when it comes to grains. For breads, or pancakes, you can use grounded grains; but in salads, or just as a meal accompaniment, they can be eaten whole.” There are namkeens and bars available in the market that are a mixture of these grains. You can also top up your sandwich with these whole grains.
Amaranth: The protein in amaranth is more digestible than other seeds and grains and has been compared to the digestibility of milk protein. It also has a good amount of lysine, which helps the body absorb calcium, build muscle, and produce energy. You can cook amaranth by boiling it with water or milk and eat it as is, or add roasted vegetables or nuts with maple syrup.
Quinoa: This is actually a seed that mimics a grain when cooked — and it’s a superfood. If you want to eat a highprotein breakfast, go for quinoa. Try a quinoa salad recipe, or serve a vegetable stir-fry over cooked quinoa. It has fibre, manganese, iron, potassium, and folate.
Finger millet (Ragi) :A great source of high-quality protein, ragi is also full of minerals such as calcium, phosphorous, iron, and potassium. One can make ragi dosas ildlis, rotis, or chillas.
Sorghum: This is a cereal grain that grows tall like corn. The best way to eat it is by cooking it like risotto.