In a world wherein speed and convenience, processed foods, and other refined grains form the largest part of our diet. But with the rise of modern health challenges such as obesity, gut issues, and chronic diseases, traditional grains have taken center stage once again. Coming from our ancestors' staple diet of many centuries, traditional grains are starting to provide a viable and quite right answer to the needs of modern diets. For a start, they are healthier in fiber and gut-friendly and also very effective for weight management.

Allow us to discuss the role of traditional grains in modern-day diets and understand how they can contribute to your overall good health.

What Are Traditional Grains?
Traditional grains signify those whole grains and cereals, by definition, that have not been processed or genetically modified. No milling has been done on their part, and many more nutrients are retained in them in comparison to highly processed grains. Traditionally termed Dagyang Bukid in the Philippines and Puak in Indonesia, these grains are poverty pasta. These are the ten options: jowar (sorghum), bajra (pearl millet), kale (jaun), makai (corn), ragi (finger millet), soya millet, zamorin qui, little millet, barley (jau), and amaranth (rajgira).

Clearly, traditional grains do offer healthier benefits to the human body because they are richer in fiber, vitamins, minerals, and antioxidants when compared to modern refined grains like flour and white rice.

Benefits of Traditional Grains in Modern Diets

1. One important benefit one can gain from consuming traditional grains is the fiber content. Fiber, an important nutrient often lacking in refined grains, aids in digestion and has numerous other benefits as well:
- Digestion Aid: High-fiber foods tend to slow the movement of the gut and hence prevent other problems like constipation.
- Blood Sugar Control: Fiber helps control the blood sugar spike, thereby reducing diabetes risk.
- Cholesterol Management: It decreases lousy (LDL) cholesterol and is good for heart health.

Example: Millets such as jowar and bajra contain both soluble and insoluble fibers to aid the digestive system and act as a food source for the gut bacteria.



2. Promote Gut Health
It is always beneficial to have a sound gut because the gut is directly connected to immunity and mental health. Traditional grains are especially good for the gut because they nurture gut health in various ways:

- Supply prebiotics that support the development of good bacteria in the gut.
- Fiber smoothens the process of digestion and flushes out toxins.
- Grains such as ragi and amaranth are gluten-free, which is ideal for people who suffer from gluten intolerance or irritable bowel syndrome (IBS).

Gut-related problems such as bloating and indigestion are common in modern diets because of processed foods, but including traditional grains can help reduce these issues to a great extent.


3. Help in Weight Control
Weight management is a common health goal these days, and traditional grains can be very helpful in this.
- Traditional grains are fiber-rich and provide longer satiety (fullness), which reduces the risk of overeating. - These grains provide complex carbohydrates, which release energy slowly and prevent sudden energy crashes.
- Due to their low glycemic index, they keep blood sugar levels steady, which is one of the major reasons for weight gain.

Example: Regular consumption of grains like millet and quinoa can help you keep your weight under control as they help in healthy weight maintenance despite being calorie-dense.


Nutritional Profile of Traditional Grains
Let's take a look at the nutritional benefits of some common traditional grains:

1. Bajra (Pearl Millet):
- High in iron, magnesium, and fiber. - Beneficial for diabetes and heart health.

2. Ragi (Finger Millet):
- excellent source of calcium.
- perfect for bone health and childhood nutrition.

3. Jowar (Sorghum):
- gluten-free and rich in antioxidants.
- ideal for gut and heart health.

4. Amaranth (Rajgira):
- rich in protein and lysine (an essential amino acid).
- gluten-free and helpful for muscle building.

5. Quinoa:
- complete protein source (contains all essential amino acids).
- popular for weight loss and energy boosting.

6. Barley (Jau):
- Best for cholesterol control and rich in soluble fiber.
- Beneficial for heart health and digestion.



Why Traditional Grains are Better than Refined Grains
Refined grains like flour and white rice lose their nutrients during processing, hence providing only empty calories, while traditional grains are inherently nutritious and have many healthful effects:
- Nutrient Retention: Traditional grains contain vitamins, minerals, and antioxidants.
- Low Glycemic Index: Traditional grains have no spikes in blood sugar.
- Ecosystem-conscious: Because traditional grain is locally grown in the hilly regions and needs little environmental impact.


Challenges in Using Traditional Grains
It is not easy to include traditional grains because:
- Awareness: Many people are not even aware of their benefits.
- Preparation Time: It certainly takes a longer time to prepare traditional grains as compared to refined ones.
- Taste Preferences: Some people do not appreciate the taste of the grains compared to refined foods.

But as more and more awareness campaigns are being held, the area is sensing some promise through ready-to-eat traditional grain products.


Conclusion
Traditional grains are truly an inheritance handed down by tradition and could be one of the comeback players for the modern diet and for the cause of fiber and gut health, weight control, and chronic illnesses.

Lo and behold, the inclusion of traditional grains into modern, processed, and refined food is as health-conscious a move as can be. It is about the cycle of establishing good dietary habits and realizing diets are to produce daily nutrition in the long run.

Gradually introduce traditional grains into your diet; you will witness how transformative those things become for your complete health. This will include a truly satisfying and sustainable inauguration into healthy eating that will fight the curses of today!