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Chaitra Navaratri adherents are expected to follow the dietary restrictions outlined in religious texts. Food eaten during a fast must be sattvic, or pure, and cooked in a certain way using only permitted ingredients. During these nine days of vrat, the staple grains of the Hindu diet—rice and wheat—take a back seat. Samak ke chawal, kuttu, and singhara ka atta are the alternative grains that individuals must consume. Samak le chawal, for the uninitiated, is not a kind of rice. But it's barnyard millet. Use this gluten-free, high-fibre, high-nutrition seed in your vrat meal plan. Discover 9 health benefits of samak rice for your well-being.
Improves insulin sensitivity
Those with diabetes may benefit from eating samak rice since it may help them control their blood sugar levels. Barnyard millet has about the same amount of carbs (51.5 and 62.0 g/100 g) as other millet kinds and more crude fibre (8.1% and 16.3%) than other grains, according to research. Maintaining healthy blood sugar levels is facilitated by this.
Aids in the reduction of cholesterol
Samak rice is high in resistant starch, which has been shown in studies to have beneficial effects on heart health by lowering both LDL (the "bad") cholesterol and total cholesterol levels in the body and decreasing inflammation. Nevertheless, excessive intake can cause digestive issues like bloating and constipation, so moderation is key.
Contributes to growth
Protein is a macronutrient essential for cell growth, maintenance, and repair. According to studies, Samak rice is said to have more protein than other main millets and grains. The range is 11.2–12.7 per cent. Barnyard millet is a nutritious grain that can aid in building muscle and keeping you in excellent health.
Reduces vulnerability to anaemia
Inadequate iron levels are a worldwide epidemic among women. According to research, this quick-growing crop has a high iron concentration of about 16 mg/100 gm. Thus, it can aid in the upkeep of existing iron stores in the human body. Samak rice's iron content may also help boost immunity, control body temperature, and keep the lungs healthy.
Beneficial for nutrient uptake
Samak rice has a low level of phytic acid, an anti-nutrient found naturally in plants that block the body's ability to absorb calcium and magnesium. Samak rice aids in increased absorption of the abovementioned nutrients than other grains like whole wheat or rice.
A bowl of samak rice or barnyard millet, Image Source: Milletscart.com
Aids digestion and wards off stomach troubles
Constipation and other digestive issues, including bloating, gas, and stomach discomfort, have been shown to benefit from eating samak rice. Regularly consuming this rice may maintain good digestive health and protection against the abovementioned conditions.
Non-gluten grains
Barnyard millet is a great gluten-free and low-calorie option. Those who suffer from Celiac disease or are gluten sensitive must avoid all foods containing gluten at all costs. As samak rice is gluten-free, it may be a healthy choice for anyone with allergies or sensitivities to gluten.
Fewer calories
Samak rice has the lowest calorie density and is a rich source of easily absorbed protein. This is less taxing on the digestive system while maintaining adequate nutrition and stamina.
Longer satiety maintenance
Samak Rice has a significant amount of resistant starch, so the digestion process is slow. It reduces how frequently you become hungry by making you feel full for longer. Binge eating decreases when people experience fewer hunger symptoms.
