4 Ancient Grains that should be part of your diet ASAP

Your ancestors are turning in their graves watching you eat wheat rotis. Our ancestors in the Indian subcontinent had a rich and diverse culinary heritage that revolved around a variety of grains. Before wheat and white rice took center stage on our plates, our forebears enjoyed a vibrant tapestry of whole grains. These grains, deeply rooted in India's culture and history, not only tantalized the taste buds with their diverse flavors and textures but also bestowed a multitude of health benefits. In recent times, there has been a renewed interest in these ancient grains, driven by sustainable farming practices and a growing awareness of their nutritional value.

In this blog, we'll delve into four beneficial ancient grains of India, explore their health benefits, and discuss how you can incorporate them into your daily diet to promote both your well-being and the sustainability of our planet.

Red Rice: Red rice, found in regions like Kerala and the Himalayas, is packed with antioxidants, fiber, and essential vitamins. It's known to aid in digestion and manage blood sugar levels. The inner portion of both red and white rice appears similar and is white in color. However, when it comes to zinc and iron content, red rice contains 2–3 times more of these nutrients compared to white rice. Notable red rice varieties include Matta from Kerala, Patni from Maharashtra, as well as Jatu and Matali from the Kulu valley in Himachal Pradesh.

Red Rice

Pearl Millet (Bajra): Popular in Rajasthan and Gujarat, bajra is gluten-free and rich in iron, magnesium, and fiber. It is especially beneficial for those with celiac disease or gluten intolerance because it is naturally gluten-free.

Pearl Millet (Bajra)

Foxtail Millet (Kangni): Known for its low glycemic index, foxtail millet is great for managing diabetes. It's also a good source of protein and dietary fiber. It is also rich in Vitamin B3 and B6 which is important for overall health. It is rich in Vitamin B12 and maintains good heart health as well as the proper functioning of the nervous system.

Foxtail Millet (Kangni)

Sorghum (Jowar): Sorghum is high in antioxidants and provides a good dose of energy. It's a versatile grain used in making rotis, porridge, and even alcoholic beverages. The protein content of sorghum ranges between 5.44-12.99%. These grains can be complementary to protein-rich meals.

Sorghum (Jowar)

Ancient grains are packed with essential nutrients, including vitamins, minerals, and dietary fiber. They provide sustained energy, help maintain a healthy weight, and support overall well-being. Many ancient grains are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. Some ancient grains, like red rice and foxtail millet, have a low glycemic index, which helps regulate blood sugar levels and reduce the risk of diabetes. The fiber content in these grains promotes healthy digestion and can alleviate issues like constipation and indigestion.

Many ancient grains of India, like millet, require less water compared to rice or wheat. This makes them well-suited for cultivation in arid regions, reducing water stress. Ancient grains are often hardier and more adaptable to changing climatic conditions, contributing to agricultural resilience in the face of climate change. Cultivating a variety of ancient grains promotes biodiversity, which is essential for a healthy ecosystem and resilient agriculture. Choosing ancient grains supports local farmers and encourages the preservation of ancient farming practices.

You can welcome these grains into your life in these suggested ways:

1. Replace White Rice: Substitute white rice with brown, red, or black rice varieties for a healthier and more nutritious meal.

2. Mix Grains: Combine different grains like millet and quinoa with your regular rice or wheat flour for a diverse and wholesome diet.

3. Experiment with Recipes: Explore ancient recipes like Bajra roti, Jowar khichdi, or Foxtail Millet upma to add variety to your meals.

4. Snacks and Desserts: Use millet flour to make snacks like millet dosa or millet-based desserts like jaggery-sweetened kheer.

Ancient grains of India offer a multitude of health benefits while contributing to sustainable agriculture and preserving cultural heritage. By incorporating these grains into your diet, you not only enhance your well-being but also play a part in promoting a more sustainable and eco-conscious food system. So, next time you're at the grocery store, consider reaching for these grains and embark on a journey of both health and sustainability.

References

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Isha Sharma, Inderpreet Kaur Dhaliwal, Priyanka Bijalwan, Vinod Kumar Yadav and Prashant Kaushik. 2020. A Brief Perspective on Lost Ancient Grains and Food Habits of Indians. Int.J.Curr.Microbiol.App.Sci. 9(12): 2295-2305. doi: https://doi.org/10.20546/ijcmas.2020.912.272

Hetta, Gaytri & Babal, Bhawna & Sharma, G.D. & Kumar, Rameshwar & Rana, Surinder. (2022). red rice article.

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