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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.

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