The Ancient Grains
The Nutritional Powerhouse
Ancient Grains feature prominently in several of the recipes from HALDI Living.
Ancient grains are a category of grains and pseudograins (seeds that are used as grains), that have been largely unchanged over thousands of years and have not been genetically modified through biotechnology and crop breeding. Some of the ancient grains that have been used in recipes in HALDI Living, include spelt, millets, buckwheat, quinoa, barley, oats, sorghum, amaranth and more. Keeping grains in their original form decreases the digestion of starch and that leads to fewer spikes in blood sugars and eventually decreased insulin resistance.
While ancient grains are gaining curiosity and a place in the modern diet, it is important to remember that both ancient grains and whole grains are healthier than refined flours. In the process of making visually appealing foods with longer shelf life, refining the grains causes it to lose a large portion of its nutritious components in the germ and bran layer of the grain. The ancient grains and whole grains are rich in fiber, phytonutrients and antioxidants and are highly recommended because of the numerous health benefits that are linked to consumption of these grains.
The United States Dietary guidelines recommend that individuals should consume at least one half of all grains as whole grains and replace refined grains with whole grains wherever possible. Research indicates that increased consumption of whole grains is associated with a variety of health benefits which include improved weight management, reduction in cardiovascular mortality and decreased incidence of coronary heart disease and cancer. The high fiber content and nutrients also improve the gut microbiome and cholesterol profile and lower the risk of several diseases like Type 2 diabetes. The heart healthy Mediterranean diet, recommended by health professionals, is also high in whole grains.
Millets, a group of highly nutritious grains have been and used in Indian cuisine for centuries and are now making a comeback. Millets have a large socio-economic importance. Agriculture accounts for 92% of humanity’s water footprint, and 75% of all freshwater worldwide. Wheat and rice are heavily dependent on blue water (irrigated, ground water), a scarce resource. Millets use sustainable green water (soil moisture, rain water). Each millet plant uses 2.5 times less water than rice and highlights their sustainable agricultural advantage in water crises and in famines.
Millets, an integral part of HALDI Living recipes, are a natural and delicious way of getting the daily recommended fiber intake. Gluten-free, with a low glycemic index, and a strong micro-nutrient composition, these environmentally sustainable crops provide a great alternative to white rice and wheat. Add to this some amazing health benefits of each of these ancient grains with 91% of Daily Value of manganese in one cup of cooked Amaranth to 364 mg of calcium in 100g of Ragi millet, ancient grains are loaded with minerals like zinc, iron, copper, selenium and magnesium. Enjoy exploring and experimenting with healthy, delicious meals with these powerhouse grains!