LITTLE BIT ABOUT GRAINS: Grains are rich source of energy and nutrients in its natural state. They provide us with carbohydrates that are a big source of energy and help boost metabolism as well as oils, proteins and other essential nutrients such as vitamins, dietary minerals, essential fiery acids, essential fatty acids and essential amino acids that either not produced by the body or are produced in insufficient amounts.
A grain naturally has three components which are endorsperm, bran and germ. The germ is the core of the grain, edorsperm is the food supply of the plant and bran is the outer protection layer of the grain. Endorsperm is mostly the starch part which provides energy for the plant and barely have the vitamins, fiber and phytochemicals. However, the germ and bran are rich in most of the nutrients such as amino acids, B vitamins, phytochemicals and minerals such as calcium, magnesium, potassium, sodium and iron.
When grains are sold in market, they are often refined to improve the texture, usually called refined grains. In the refining process, germ and bran of the grain are removed from it and only endorsperm part remains which is mostly starch. So we get the grains which has no nutrients left in them. Common refined grains we get are white rice and white flour. However, we get some whole grains also like brown rice and whole wheat. Whole grains are rich in many components. They help in reducing the risk of heart disease, cancer, obesity, type 2 diabetes and other chronic diseases. So let’s look at some powerful and healthy whole grains.
PEARL MILLET
Pearl millet, also called Bajra in Hindi is majorly produced in India. Pearl millet is rich in vitamins B and dietary mineral such as iron, zinc, potassium, phosphorus, magnesium, copper and manganese. It is nutritionally superior to wheat and rice and is considered a high-energy cereal with good balance of amino acids. Pearl millet is gluten free and good for someone who is allergic to wheat. You can replace little or complete amount of rice and wheat from your diet by pearl millet to increase your nutritive value.
The most common dishes made from Pearl millet is roti (fresh flat bread) in India. You can also make pudding from Pearl millet as a healthy replacement of rice. However, there are plenty of dishes your can make from this cereal just like any other cereal.
FINGER MILLET
Finger millet, also called ragi in many Indian languages is originated from East Africa. Finger millet, a hardy crop is grown in the plains as well in the mountains upto 2400 meters above the sea level. It is highly nutritious and easily stored. Finger millet is known as food for kids and elderly.
According to the study, “The Lost Crops of Africa”, published by the United States National Academics, “Of all the major cereals, this crop is one of the most nutritious.”
Nutritious values: Protein, High in Several amino acids which are deficient in most other cereals, phosphorus, iron, dietary mineral and calcium.
Fun fact is Finger millet is cheaper than other common cereals such as rice and wheat so the price will not be a barrier for someone who want to add this into their diet.
The common dishes made from Finger Millet are Roti (flat bread), cookies, crape (dosa) and many more.
SORGHUM
Sorghum is a range of grain species. Sorghum bicolor, also known as Jowar in Hindi is the most important food crop of this family. Sorghum is most efficient food plants, it is highly efficient at photosynthesis, matures very quickly for a food plant. Hence, it can be easily be available for future generations when the production of other crops is lesser than compared to increasing populations of the world.
Nutritious Value: High in Protein, Gluten free, High in fiber, calcium, B vitamins.
Just like any other cereal, sorghum is commonly consumed as roti (flat bread0 or any other breads, in pudding, cookie and more.
SESAME
Sesame, also known as til in Hindi is very popular source of protein in India, Africa and Asia. It is the oldest known oil seed crop. You might have seen sesame seeds used as garnishing on sweets and breads. Sesame seeds have the highest oil content of any oil seed crop. However, sesame are difficult to digest if not chewed properly hence are crushed before use in many dishes.
Nutritious Values: Energy sources, high in protein, dietary fibers, minerals and micronutirients.
You can also get sesame oil which is good for lowing blood pressure and stimulates beneficial antioxidants. Sesame causes lot of heat in the body, hence used a lot in winter. In India, Sesame laddu (round sweets) are commonly consumed in winter to help maintain the body heat. It also provides lot of calories needed for people who have to do lot of physical activities.
Conclusion
As there are always discussions on what to eat and what not to eat, it is not one specific answer for every person since people have different types of body requirements. So choosing what to eat is completely unto a person’s body requirements. Before deciding on your permanent food menus, it is better to see which food is better for your body. Check what your body lacks and what your body doesn’t need, compare different food, your can consult a nutritionist if your don’t want to give more time to this process but giving little time for your health is important because at the end of the day, your are doing other work to take care of your health only. Keep in mind, not every food is good for your body. What your friend finds healthy might not be healthy for your. Also, don’t exceed on consumption on any type of food. Even the healthiest food can cause problems for your if your over consume it.
I hope your have got some idea on some healthy cereals your would want to add in your diet. These cereals are one of the most healthy cereals and they don’t cost as much as other common cereals available in the market. So they won’t burn your pocket. Try every cereal in small amount. You can also, combine them and make some awesome multigrain meals for your and your family.
