4 Indian Supergrains You Must Add To Your Diet

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Whole grains are seeds/kernels of plants that are storehouses of nutrients important for our bodies. Doctors and nutritionists suggest that having a mix of healthy grains in your diet is a good option since different grains contain different amino acids and nutrients which are all required for the body.

Here are some commonly available Indian grains that you can easily add to your diet:

1 . Jau

-Also known as Barley in English, this grain is high in potassium and fiber thereby promoting heart health.

-It is a great option for diabetics since it regulates blood sugar levels.

-It also lowers cholesterol and being slow to digest, helps in weight loss.

Ways To Include In Diet

Popular recipes of barley include barley soup, barley khichdi and vegetable stews.

2 . Jowar

-Jowar, called Sorghum in English, was popular as an animal feed but it has been found to be a good source of proteins, vitamins A and B complex, calcium, iron and fiber.

-It is a rich source of also has antioxidants and helps lower cholesterol levels.

Ways To Include In Diet

Jowar flour can be used to make roti or bhakri, jowar dosa, uttapam. Boiled/steamed jowar kernels can be added to soups and stews. You can also dry roast or pop the jowar kernels and have it as a healthy snack.

3 . Bajra

-Known as Pearl Millet in English, bajra is a starch-rich grain but the starch in bajra takes longer time to break down thus helping in weight loss.

-It also helps in regulating blood sugar levels and is a good option for diabetics

-Bajra has also been known for its  cancer-protecting and cholesterol-lowering properties.

Ways To Include In Diet

Bajra flour can be used to make bajra roti, dosa, vada. Whole bajra can be used to make khichdi. You can also use bajra flour for baking cakes, tarts, muffins but it will require a binding agent like eggs, yoghurt since it is gluten free.

4 . Ragi

-Ragi or finger millet has a high concentration of calcium and vitamins that contribute to bone strength.

-It has been shown to reduce the risk of diabetes and being slow to digest, it is ideal for diabetics.

-It is rich in anti-oxidants and has stress-relieving properties.

-It is an excellent source of essential proteins and amino acids.

-It also acts as a natural anti-aging agent that blocks pre-mature aging and sagging of skin.

Ways To Include In Diet

Ragi flour can be used to make ragi idli, upma or soup. Ragi malt (ragi flour mixed with milk, water and gur) is an excellent option as a natural energy drink which also helps in weight-loss.

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 You can also opt for multigrain atta, breads and other foods which are readily available but it is best to buy the unprocessed grains and incorporate them into your diet.With a little extra effort, you can give your body all the essential nutrients and at the same time avoid intake of additives and preservatives.So, next time you go shopping,  pick up these healthy grains and explore recipes to include them in your everyday meals. Eat Healthy, Stay Healthy!

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