Gluten is a family of proteins mainly found in wheat, barley, rye and triticale (a cross between wheat and rye). It contains gliadin and glutenin. The elasticity of dough is because of its gluten content. Gluten gives a chewy texture and desired shape to the product. In some people, gluten causes inflammatory and autoimmune reactions, where it mainly destroys the tissue of the small intestine and gut lining. In human body absorption of nutrients takes place in the small intestine, so in such cases, it is very important to follow a gluten-free diet for good gut health and nutritional status. Now let's know about the two grains which are naturally gluten-free and have many health benefits too:
Millet is one such ancient superfood that gives many health benefits due to its nutritional content. It helps to strengthen the immune system, promote good bone health and aids in weight loss. It contains all potential antioxidants which prevent ageing and metabolic disorders like diabetes, hypertension, dyslipidemia etc. We know that many diseases occur due to our body's acidic pH. Where a diet rich in alkaline foods are required. So this grain is alkaline in nature, preventing acidity and heartburn issues.
Health Benefits of Millet:
It's a good source of B vitamins like niacin, folate and pantothenic acid. These nutrients help to perform many enzymatic reactions in our body and are also necessary for the normal functioning of the organs.
Millet contains an insoluble fibre known as prebiotics. It supports good bacteria in the gut. Insoluble fibre helps to relieve symptoms like constipation, bloating, gas and cramps etc.
It can be a healthier grain to include in your diet if you want to protect your heart. It contains a good amount of magnesium which helps to control blood pressure. Millets are rich in dietary fibre too (both soluble and insoluble fibre) which makes it a good choice for people who are suffering from high cholesterol levels.
It's low in simple carbs and high in complex carbs (a low GI food) and hence its consumption is good to control sugar levels and aids in weight loss.
Millets are rich in antioxidants and phenols especially ferulic acid and catechins. Antioxidants help in reducing oxidative stress in the body and boost immune functioning. The darker millets contain more antioxidants compared to the lighter ones.
It is one of the nutrient-rich grains for pregnant women as it is rich in iron, protein, antioxidants, dietary fibre, calcium, magnesium, potassium and folate. All those nutrients are required more during pregnancy. Its high iron content improves haemoglobin levels. Dietary fibre prevents constipation and helps to lower blood sugar levels in gestational diabetes. Calcium and folate help in fetus development. Magnesium and potassium manage blood pressure.
And other information for those who are trying to conceive, that this grain can help you. The science behind that is, grains that are high in complex carbs and low in refined carbs prevent a surge in insulin resistance and preserve ovulation. Also, women suffering from PCOD should add this grain to their daily diet. As it helps to cut down the visceral fat, thus regulates the menstrual cycle.
Buckwheat is not a type of wheat, it's a gluten-free grain that comes under the group of cereals commonly called pseudocereals. As it doesn't grow in grass, it's a plant just like quinoa and amaranth. Basically, it is a seed that needs grinding to make its flour. We all include this grain in our diet during fasting days. But do we know its amazing health benefits?
Health Benefits of Buckwheat:
It is more satiating than any other grain due to its power loaded nutrient and complex carbohydrate content. And this helps to reduce weight as it keeps you full for a longer time and prevent you from binge eating.
Iron is very important for our body's normal functioning. Deficiency of this mineral leads to anaemia, weakness and fatigue. Buckwheat is a good source of iron. So make this grain a part of your diet on non-fasting days too.
It is rich in magnesium and calcium, minerals that are required for healthy and stronger bones and teeth, promotes growth and development.
Among the other pseudocereals, buckwheat is a rich source of rutin antioxidants. It contains other antioxidants too like quercetin. Rutin has anti-inflammatory, anti-cancer and antioxidant properties. Antioxidants help to remove potentially harmful substances called "free radicals" from our bodies. And thus it boosts immunity.
It's a rich source of plant-based protein, especially contains a good amount of aspartic acid, arginine and lysine amino acids. These amino acids help in the regularization of hormones in the body. Studies show that intake of lysine may reduce anxiety also improves calcium absorption.
Because of its miraculous nutritional content, it can be a superfood for pregnant women. And it's totally safe to have during pregnancy as it has a good amount of folate, iron, magnesium, calcium, dietary fibre and essential amino acids. Folate supplementation is needed during pregnancy or before conception. A diet rich in folate helps to prevent neural birth defects. Also, it contains a higher amount of dietary fibre, including all three fibre soluble, insoluble or resistant starch.
The role of fibre in our body is to delays the metabolism of sugar and to keep the digestive system healthy. So consumption of this seed will keep you at bay from general problems that occur during pregnancy such as constipation, gestational diabetes and high blood pressure. Research says that intake of lysine with iron and vitamin supplements helps to improve hemoglobin levels in pregnant women.
It will be a great choice for women who are planning to conceive, as buckwheat is a good source of folic acid which helps in releasing eggs during ovulation. Also, it contains a rutin antioxidant that promotes the circulatory system in women. Its high fibre content will help to lose weight in PCOD. It has been found in studies that it lower the testosterone levels by which regulates the ovulation process.
Here is one nutritious recipe you can make by using these two grains:
Millet and buckwheat bhel with the goodness of iron and calcium:
Whole millet grain (boiled): ½ bowl
Buckwheat seed (boiled): ½ bowl
Steamed moong, Kala chana sprouts: ½ bowl
Tossed mushroom: ½ bowl
Green apple: ½ bowl chopped
Lemon: as per taste
Salt and pepper: as per taste
Take a pan and boil whole millet grain and buckwheat seed in water on slow flame till it gets transparent. Drain the extra water and take out the boiled seeds in a bowl. Now add steamed moong and Kala chana sprouts. Meanwhile, toss the mushroom in a pan for few minutes. Add chopped green apple and tossed mushroom in a mixture and flavour it with salt, pepper and lemon.
You can enjoy this bhel as a mid between snack or in dinner.
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Toronto, Feb 20 (IANS) Consuming a high number of refined grains -- such as croissants and white bread -- is associated with a higher risk of major cardiovascular disease, stroke and death, a new study suggests.The study found that having more than seven servings of refined grains per day was associated with a 27 per cent greater risk for early death, 33 percent greater risk for heart disease and 47 per cent greater risk for stroke."This study re-affirms previous work indicating a healthy diet includes limiting overly processed and refined foods," said researcher Scott Lear from the Simon Fraser University in Canada.For the study, published in The British Journal, the team examined diets from diverse populations, which involved 137,130 participants from low, middle and high-income countries for 16 years.Grains were categorized into three groups -- refined grains, whole grains and white rice. Refined grains included goods made with refined (e.g. white) flour, including white bread, pasta/noodles, breakfast cereals, crackers, and bakery products/desserts containing refined grains.Whole grains included whole grain flours (e.g. buckwheat) and intact or cracked whole grains (eg. steel cut oats).No significant adverse health effects were found with consuming whole grains or white rice, the team said.The study suggests eating whole grain foods like brown rice and barley, and having fewer cereal grains and refined wheat products.Reducing one's overall consumption of refined grains and having better quality carbohydrates is essential for optimal health outcomes, according to the team.--IANSvc/sdr/
Renowned cooking expert Sanjeev Kapoor, who is always vocal for local food, says coarse grains like kodo, ragi, jowar are more beneficial for health than polished grains so the menu at five-star hotels also includes millets.
Kapoor, who is also the Onboard Chef at Tata Sampann, told that local food is not only beneficial for health but is also delicious so the menu of five-star hotels includes area-specific local foods which are in demand. He said,"We launched a khichdi with Tata Sampann in which we included a lot of millets and spices along with lentil rice and there is a lot of demand for it."
Kapoor, who considers homemade food important, said it would be a better prospect if pizzas, burgers and other continental foods were prepared at home.
People's increasing interest in foods containing coarse grains is undoubtedly beneficial for health as scientists have found they contain lot of rich micronutrients.
However, scientists from the National Institute of Nutrition (NIN) under the Indian Council of Medical Research (ICMR) say that a limited amount of coarse grains should be included in the diet.
Dr Subba Rao M. Gavaravarapu, scientist at NIN, Hyderabad and Chief of Nutrition Information and Communication division, said at present, the market offers only coarse grains except all other grains which is not good because maintaining diversity in food is important.
"NIN says that a person must have food which provides 2,000 calories a day, which includes nearly 270 grams of grains in it. It is good to take 40 to 50 per cent or 120 to 130 gram coarse grains. The rest of the grains we have been eating since childhood must be included in the diet," Dr Subba Rao added.
Micronutrients and fibre, he said, are found in coarse grains so it is beneficial to include them in food for daily intake but eating only coarse grains is not recommended.
September was celebrated as the 'Nutrition Month'. A special programme "Local Diet With Proper Nutrition" highlighted the importance of local food. Food experts described the consumption of seasonal crops grown in different parts of the country as more beneficial. In this event organised by NIN and Tata Sampann, Director of the National Institute of Nutrition Dr R. Hemlata said there is need to talk openly about the local food items. (Agency)
Bengaluru, July 22 (IANS) Food grains would be delivered at home to ration card holders in containment zones in the city to prevent crowding at fair price shops amid Covid-19 scare, an official said on Wednesday."As movement of people and vehicles is restricted to prevent the virus spread in containment areas, food grain kits will be delivered to all ration card holders at their respective homes," a state Food and Civil Supplies Department official told IANS here.Though the lockdown was lifted across the city earlier in the day, restrictions on the people in the containment zones continued."Fair price shops for distributing foodgrains in containment zones will also remain shut to prevent BPL (below poverty line) and APL (above poverty line) ration card holders crowding and violating social distancing," said the official.Of the 1,423 active containment zones across the city, 791 are in western suburbs, followed by 242 in the east, 124 in northeast and 118 in the south.According to the department official, the city has about 10 lakh BPL ration cards, 5 lakh APL cards and 2 lakh Antyodaya cards for buying monthly quota of food grains from the public distribution system (PDS) shops.By linking Aadhaar cards with ration cards, the department has weeded out several fake card holders to streamline distribution of food to the needy and deserving."Those who do not have any ration card will also be supplied food grains as per their need on registering with their nearest fair price shops," the official added.Of the new Covid cases on Tuesday, 1,714 were reported from Bengaluru, taking its tally to 34,943, including 26,746 active after 7,476 were discharged so far, with 520 in the last 24 hours. --IANSfb/tsb
London, July 9 (IANS) Higher consumption of fruit, vegetables and whole-grain foods are associated with a lower risk of developing type 2 diabetes, say researchers.The findings, published in the journal The BMJ, suggest that even a modest increase in consumption of these foods as part of a healthy diet could help prevent type 2 diabetes.In the first study, a team of European researchers examined the association between blood levels of vitamin C and carotenoids (pigments found in colourful fruits and vegetables) with the risk of developing type 2 diabetes.Vitamin C and carotenoid levels are more reliable indicators of fruit and vegetable intake than using dietary questionnaires.The research team compared 9,754 adults with new-onset type 2 diabetes to a group of 13,662 adults who remained free of diabetes. The researchers calculate that every 66 grams per day increase in total fruit and vegetable intake was associated with a 25 per cent lower risk of developing type 2 diabetes.In the second study, the research team used questionnaires to measure the whole grain intake of more than 158,000 women and nearly 37,000 men who were free from diabetes, heart disease and cancer.After adjusting for lifestyle and dietary risk factors for diabetes, participants in the highest category for total whole grain consumption had a 29 per cent lower rate of type 2 diabetes compared with those in the lowest category.For individual whole-grain foods, the researchers found that consuming one or more servings a day of whole-grain cold breakfast cereal or dark bread was associated with a lower risk of type 2 diabetes compared with consuming less than one serving a month.The findings showed that eating two or more servings a week of oatmeal was associated with a 21 per cent lower risk of diabetes, a 15 per cent lower risk for added bran and a 12 per cent lower risk for brown rice and wheat germ, when compared to eating less than one serving a month.And for fruit and vegetables, the findings also suggest that consumption of even a moderately increased amount among populations who typically consume low levels could help to prevent type 2 diabetes.--IANSbu/arm
New York, June 2 (IANS) Eating higher intake of high-quality carbohydrates, especially from whole grains, are associated with a lower risk for type 2 diabetes, say researchers."High intake of carbohydrates has been suggested to be associated with a higher risk of type 2 diabetes," said study lead author Kim Braun from Harvard University in the US.For the findings, the research team looked at whether this effect is different for high-quality carbohydrates and low-quality carbohydrates, which include refined grains, sugary foods and potatoes.In the study, the research team analysed data from three studies that followed health professionals in the US over time.These included 69,949 women from the Nurses' Health Study, 90,239 women from the Nurses' Health Study 2 and 40,539 men from the Health Professionals Follow-up Study.Collectively, the studies represented over four million years of follow-up, during which almost 12,000 cases of type 2 diabetes cases were documented.The researchers observed a lower risk of type 2 diabetes when high-quality carbohydrates replaced calories from saturated fatty acids, monounsaturated fats, polyunsaturated fats, animal protein and vegetable protein.They also found that replacing low-quality carbohydrates with saturated fats, but not with other nutrients, was associated with a lower risk of type 2 diabetes."These results highlight the importance of distinguishing between carbohydrates from high- and low- quality sources when examining diabetes risk," said Braun."Conducting similar studies in people with various socio-economic backgrounds, ethnicities and age will provide insight into how applicable these findings are for other groups," Braun added.The study was scheduled to be presented at 'NUTRITION 2020 LIVE ONLINE', a virtual conference hosted by the American Society for Nutrition (ASN) this week.--IANSbu/na