Rise in diabetes and obesity among Indians
is linked to decline in whole grain consumption, according to a study. India
has a rich tradition of whole grain diet. Millets, over 20 varieties, were once
a staple in homes as they were nutritious and filling. Whole grains are rich in
dietary fibre, slow to digest and help regulate blood sugar levels. This makes
them important in preventing insulin resistance, a key factor in diabetes. Fibre
promotes satiety, preventing overeating and obesity. Besides, whole grains contain beneficial
compounds such as antioxidants and phytochemicals that support overall
metabolic health.
Today, millets have given way to polished
rice and refined flour. The decline in whole grain consumption leads to higher
calorie intake with lower nutritional value, according to the white paper
titled, Opportunities with Whole Grains to Support Metabolic Health Among
Indians: Evidence Mapping
This imbalance increases the risk of obesity and related conditions such as
heart disease and hypertension. Studies suggest that replacing refined grains
with whole grains can significantly lower these risks.
Decreasing levels of whole grain
consumption in India isn’t just a matter of taste preference, but a public
health issue as well. Swap brown rice for white; millets for refined grains,
whole wheat for maida and taste the difference.
Reviving the traditional recipes could be
both a health intervention and a way of preserving culinary heritage.
Awareness should be created about the goodness
of whole grains and over packaged refined products, health-wise; heritage-wise
and sustainability-wise.
Here’s
a millet-vegetable ‘upma’ 
recipe
Ingredients:
1 cup foxtail millet (or ragi/jowar)
2 cups water
1 onion, chopped
1 carrot, diced
½ cup peas
1 green chili, chopped
1 tsp mustard seeds
1 tsp urad dal (optional)
Curry leaves, coriander leaves
1 tbsp oil
Method:
Wash and soak millet for at least 4 hours.
Heat oil in a pan, add mustard seeds, urad
dal, curry leaves, and chilli.
Add onion, carrot, peas, and sauté for 5 minutes.
Add millet and water, cover, and cook until
grains are soft and fluffy.
Garnish with coriander leaves and serve
warm.
It’s a delicious way to bring whole grains
back to your table.
