Dietary modifications as per the changing seasons are an inevitable part of one's overall well-being. There is no one-size-fits-all concept when it comes to one's diet across various seasons. The demand of every season is different from the other and it becomes essential for a person to keep introducing and eliminating ingredients from their diet as per the season.
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Now that the monsoon has begun in its full glory, it is time to change one's diet and introduce the necessary ingredients to avoid seasonal ailments and provide extra immunity to the body. The Indian diet heavily relies on the consumption of one or more grains. Hence, it becomes very important to choose the right kind of grain as per the season. Here are some of the top grains that one can have during the monsoon this year.
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* Brown Rice
Brown rice has become extensively popular among health enthusiasts in the past few years. As per a study published in the journal, J-Stage, brown rice is a great source of protein, saturated lipids and a high amount of dietary fibre as compared to a lot of other types of greens. So, anyone who is looking to introduce a highly fibrous food item can always opt for brown rice. What makes brown rice an ideal choice during the monsoon is the fact that it can help regulate bowel movement very well. Also, one doesn't have to make a lot of effort to digest the food, as brown rice is high in fibre.
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* Quinoa
Just like brown rice, quinoa is also a great source of fibre as well as protein. The best part about quinoa is that it also provides a balanced amount of amino acids to the body. For people looking for gluten-free options that are healthy and easy to digest, quinoa is at the top of the list. Also, it can be used in a lot of different ways, integrated into healthy food bowls and combined with various types of pulses and lentils. One can also integrate various types of meat while making quinoa to enhance the flavour of the dish. This grain is also very healthy and supports digestive health very well.
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* Oats
Oats are suggested by lots of nutritionists and doctors, as they are considered a great breakfast option. Overnight oats recently became a sensation on the internet because of how easy they are to make and oats can be cooked in both cold and warm variations, both of which taste extremely good. The best part about oats is that they also go very well with fruits. So one always has the opportunity to experiment with different condiments and ingredients. Oats are a great source of fibre and extremely easy to digest.
* Amaranth
Amaranth is a traditional Indian grain that is also gluten-free. As per a study published in the journal Scientific Reports in 2018, amaranth is a great source of fibre, minerals, carotenoids, and protein. It is a great choice for people who are trying to cut some extra calories out of their diet and introduce more easy-to-digest food items. The micronutrients present in this grain make it a complete meal and also have anti-inflammatory properties. It is also very rich in antioxidants and supports the overall well-being of the body.
* Barnyard Millet
Barnyard millet is another very traditional and old grain in India that is also gluten-free. Some other grains from the same family are foxtail millet and pearl millet, which are equally old and healthy. All of these millets are a rich source of vitamins, fibre, and other essential nutrients. Many of these may also help regulate blood sugar levels in the body and support digestive health. A great idea is to keep switching between all these millets to introduce diversity of flavour and texture to one's meal so that it doesn't get boring.
* Buckwheat Flour
Buckwheat flour is also a gluten-free green that goes very well during the monsoon season. As per a study published in the journal Frontiers in Nutrition, buckwheat flour has multiple health benefits, including anti-inflammatory properties, high antioxidants, and cancer effects. It is also high in fibre, which makes it easy to digest. Buckwheat flour is commonly used in India during the fasting season. However, one can also integrate this healthy and nutritious grain into day-to-day life.