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Why are we missing out on ancient grains in our diet?

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Kavita Devgan
Kavita DevganJun 06, 2016 | 16:48

Why are we missing out on ancient grains in our diet?

I am glad that the bread-can-cause-cancer controversy has managed to shake some of us out of our complacency.

No, not because of the "cancer" link (the jury is still out on that), but because it has, hopefully, made us rethink the grains we eat every day.

Unlike proteins, where we tend to be more adventurous (choosing between dairy, different meats, soya, legumes, beans and the sorts), unfortunately, the cereals that we find in our daily menus are fairly limited: bread, roti (wheat) or rice, over and over again…

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Convenience has really taken over our lives. It clouds over commonsense. And commonsense tells us that we should eat all grains by rotation to score maximum goodness.

Maybe the time is ripe to make what's old, new again. And consciously start eating all sorts of grains with ancient pedigrees that we have all but discarded.

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To begin with, let's aim for half our grains to be whole (and different) every day. It's not that difficult.

One good trend is that some of these now forgotten grains are being embraced by restaurants and are increasingly becoming more widely available in supermarkets too.

Quinoa, teff, amaranth, spelt, barley, kamut, buckwheat, ragi, farro… there are just some of the many to choose from.

Here is my list of ancient grains we need to eat more:

1. Amaranth

Eat this for its delicious peppery taste and the fact that it is a brilliant source of complete protein. It contains all the essential amino acids, including lysine and methionine, which are usually lacking in vegetarian protein sources.

Plus its low glycemic index makes it ideal for diabetics and also for people looking to lose weight. Plus it is gluten-free and has some peptides (the same ones that are found in soybeans) that have anti-carcinogenic and anti-inflammatory properties.

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It is also the richest source of iron and Vitamin E among all the grains, high in calcium, and a rare grain that has some vitamin C too.

I personally love the fact that it doesn't lose its crunchiness even after being cooked, and makes for great breakfast porridge. I often use it in place of breadcrumbs, and amaranth pops makes for a delicious snack too.

2. Barley

This oldest known grain is a brilliant source of resistant starch (RS), a kind of fibre that helps lower cholesterol (yes, even more than oat fibre) and recent research indicates that it can help control blood sugar too.

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Plus a source of decent calcium, potassium, Vitamin B and C, and helps in maintaining heart function by helping stabilise blood pressure. RS functions like soluble, fermentable fiber, and also boosts the good bacteria on reaching the intestines, keeping our gut health in good shape.

I recommend that you add the grains regularly in soups and salads, or cook it as a side dish. I personally love a stir fry, where I pair barley with chicken pieces and lots of garlic with a sauce of choice.

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3. Buckwheat

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Popularised by the Japanese for their soba noodles, this grain offers multiple benefits. It is known to have high levels of an antioxidant called rutin, that improves circulation and prevents LDL cholesterol from blocking blood vessels.

4. Ragi

This underrated grain is packed with cellulose, a type of dietary fibre that helps with our digestion, keeps constipation away and cholesterol levels in check.

It is a rich source of calcium and iron and its main protein fraction, eleusinin, has a high biological value (meaning, it is easily absorbed and used in the body).

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Like barley, ragi too is ideal for diabetics and overweight people as it slow to digest and the glucose is released from the intestines gently into the blood. Plus, it is gluten free. Add ragi idli, dosa, crepes and ladoos to your menu and add some life and health to it.

Last updated: September 22, 2017 | 21:01
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