What are the health benefits of including whole grains like ragi and bajra in my diet?

Whole grains like ragi and bajra are rich in fiber, calcium, and iron, making them excellent choices for improving digestion and bone health. Incorporating these grains into traditional dishes like rotis or porridge can enhance your overall nutritional intake.

Is it better to consume whole wheat flour instead of maida for making chapatis?

Yes, whole wheat flour retains more nutrients and fiber compared to maida, which is refined and lacks essential B-vitamins. Using whole wheat flour for chapatis can help maintain better blood sugar levels and promote digestive health.

How can I include more cereals in my vegetarian diet?

You can include a variety of cereals such as oats, jowar, and millet in your meals by preparing dishes like upma, khichdi, or porridge. These cereals not only provide carbohydrates but also essential nutrients that support a balanced vegetarian diet.

Are cereals a good source of protein for vegetarians in India?

While cereals like rice and wheat provide some protein, they are not complete sources. To enhance protein intake, vegetarians should combine cereals with legumes, such as dal or chole, which can create a balanced meal rich in essential amino acids.

Beyond Chapatis and Rice: Rediscovering the Magic of Cereals

Cereals, the most dominant and important part of our meals, is the staple food in the diets of most population groups. So much so that on days when we don’t add cereal to a meal, the meal seems incomplete.

The Romans derived the word ‘cereal’ from ‘Ceres’, their goddess of grain. The principal cereal crops are rice, wheat, maize, jowar, ragi and bajra.

Nutritive value

Cereals primarily contain carbohydrates, typically providing 70–85g of carbohydrates per 100g, including both fibre and starch. Of all the cereals, whole wheat, ragi and bajra contain a high amount of fibre. The protein content of different cereals varies significantly - rice contains 6-7g of protein per 100g, while wheat contains 10-13g per 100g. Despite their moderate protein content, cereals provide a substantial portion of daily protein intake in many populations because of the large quantities consumed.

Fat content is generally low (1-5%), although some cereals, such as oats, contain higher amounts (up to 10%). Cereals are not particularly rich sources of most minerals, aside from ragi, which is an excellent source of calcium and iron. Cereals are important sources of B-complex vitamins, but refining and milling lead to the destruction of these vitamins. Thus, whole wheat flour has better B-vitamin content compared to maida.

Various cereals and their products at a glance

Wheat: the most commonly consumed cereal, along with rice, boasts the maximum number of products:

Whole wheat flour: the flour which we use to prepare our delicious chapattis, paranthas and pooris.

Maida: a finer and whiter version of whole wheat flour, which is used to prepare various delicacies like mathris and gujias. Even the mere mention brings water to my mouth.

Semolina: the coarsely ground form of wheat, which can hold good amounts of water and thus has various culinary uses.

Pasta: includes macaroni, spaghetti, vermicelli and many other textured wheat products made from a special variety of wheat called ‘durum’. People use these in salads, soups, side dishes, main dishes, and even desserts.

Dalia: Broken wheat that is nutritious and commonly used in porridges and upma.

Rice is a staple diet for more than half of the world’s population. Gluten-intolerant people can safely consume it since it doesn’t contain the protein. Millers remove rice’s bran (the outer covering) and then polish the grain. Unpolished or brown rice is gaining popularity nowadays because of its better nutritional value compared to white rice. Products of rice:

Rice: comes in various sizes and is considered best when aged.

Puffed Rice: also called murmura, finds great usage as a snack, along with usage in a number of sweet preparations.

Flaked rice: chirwa is thin and papery, which is used rampantly as a breakfast preparation.

Rice bran oil: Oil extracted from the bran of rice is rich in vitamin E and oryzanol, which has several heart-protective effects.

MILLETS

Farmers can easily grow these special alternative cereal crops in areas with poor rainfall. These include the likes of maize, ragi, bajra and jowar, etc.

Maize / Corn: popularly called makka, is most famous for popcorn, THE snack while watching a movie and corn flour. People extensively use corn flour/starch to thicken sauces, gravies, and soups.

Jowar / Sorghum is rich in carbohydrates, B-complex vitamins and dietary fibre. People consume its flour as part of various multi-grain preparations.

Ragi / Finger Millet: Nutritionally, it is considered better than rice or wheat. It is consumed as porridge and in various multi-grain preparations.

Bajra / Pearl Millet: rich in iron, protein and B-complex vitamins. People can use bajra to make khichri or pop it like corn, and they can use its flour to prepare bhakri.

Jau / Barley: Rich in beta-glucans (a type of soluble fibre) known for heart health. Used in soups, porridges, and barley water.

Oats: Popular globally and growing in Indian markets for breakfast. High in soluble fibre and healthy fats. Used in porridge, granola, baking, and smoothies.

Rajgira / Amaranth: Though technically a pseudocereal, it’s often grouped with cereals due to similar usage. High in protein and calcium. Used in fasting food, laddoos, and chikki.

Quinoa: Another pseudocereal, but worth mentioning due to rising popularity. High-quality protein and gluten-free. Often replaces rice in modern diets.

Nature has given us lots of tasty and nutritious cereals to choose from. It is up to us to add them in correct proportions in our diet to prevent their deficiency or to prevent nutrient deficiencies, support sustainable agriculture, and enjoy a diverse, satisfying diet.

References: Srilakshmi, B. (1997). Food Science. India: New Age Publishers

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