With the Navratri festivities going on across the country, people are celebrating the nine forms of Goddess Durga. It is a nine-night festival that pays homage to the divine feminine energy, represented by Goddess Durga and her various forms. The word "Navratri" is derived from two Sanskrit words: "Nava," meaning nine, and "Ratri," meaning night. The festival symbolises the victory of good over evil, as it commemorates the slaying of the demon king Mahishasura by Goddess Durga. Each of the nine nights is dedicated to one of her manifestations, known as the nine forms of Durga. These forms are Shailaputri, Brahmacharini, Chandraghanta, Kushmanda, Skandamata, Katyayani, Kalaratri, Mahagauri, and Siddhidatri.
Devotees observe fasts during these nine days. It is seen as a means of purifying the body and mind, showing devotion to the divine, and seeking spiritual growth. Devotees abstain from consuming grains, pulses, certain spices, and non-vegetarian food, opting for a diet that primarily includes fruits, nuts, and dairy products. Some may even choose to abstain from food completely and sustain themselves with water or fruit juices. Devotees replace the regular foods with kuttu ki puri, sabudana khichdi, aloo jeera, and others.
Today we’ll talk about kutta ka atta, which is used to make puri during Navratri. It is also known as buckwheat flour. Buckwheat flour is rich in essential nutrients such as fibre, protein, vitamins, and minerals, making it a great choice for those looking to incorporate more whole grains into their diet. Buckwheat flour has a distinctive nutty flavour, which adds depth to dishes, and it is especially appreciated by those with gluten sensitivities or celiac disease, as it is naturally gluten-free.
There are several health benefits that buckwheat contributes. We’ll discuss the reasons why it is considered a good option to opt for buckwheat during Navratri fasting. Take a look:
- Weight Loss
Kuttu ka atta is high in dietary fibre, which promotes feelings of fullness and satiety, helping to reduce overall calorie intake. This fibre also aids in regulating blood sugar levels, preventing energy spikes and crashes that can lead to overeating. Additionally, buckwheat flour is a good source of plant-based protein, which is not only essential for maintaining muscle mass but also helps to control appetite by prolonging the feeling of fullness. Moreover, it has a low glycemic index, meaning it has a minimal impact on blood sugar, making it an excellent choice for those looking to manage their weight and reduce cravings for sugary, calorie-dense foods. Buckwheat flour is also rich in vitamins and minerals, providing essential nutrients while being relatively low in calories.
- Loaded With Nutrients
This flour is an excellent source of complex carbohydrates, providing sustained energy while being naturally gluten-free, which makes it suitable for those with gluten sensitivities. It is rich in dietary fibre, promoting digestive health and aiding in weight management by fostering a feeling of fullness. Buckwheat flour is also a notable source of high-quality plant-based protein, containing all the essential amino acids, particularly lysine. This protein content is not only vital for muscle growth and repair but also helps regulate appetite. Furthermore, buckwheat flour is packed with essential vitamins and minerals, including B vitamins, magnesium, manganese, and phosphorus, which are crucial for various bodily functions. Its rich antioxidant content, primarily in the form of rutin, offers protection against oxidative stress.
- Antioxidant Rich
Buckwheat flour is renowned for its high antioxidant content, with one of the key antioxidants being rutin. Rutin is a flavonoid, a class of compounds known for their potent free-radical-scavenging properties. In buckwheat flour, rutin serves as a shield against oxidative stress in the body. Oxidative stress occurs when there's an imbalance between free radicals and antioxidants, potentially leading to cell damage and various chronic diseases. Rutin, along with other antioxidants present in buckwheat, helps combat these free radicals, protecting cells and reducing the risk of oxidative damage.
- Controls Blood Sugar Spikes
Kuttu ka atta is an excellent choice for controlling blood sugar spikes. This is primarily due to its low glycemic index (GI), which means that the carbohydrates in buckwheat are digested and absorbed more slowly, leading to a gradual increase in blood sugar levels rather than a rapid spike. This slower digestion provides a steady release of energy, preventing the sudden blood sugar surges and crashes associated with high-GI foods. Additionally, the high fibre content in buckwheat flour aids in stabilising blood sugar levels by slowing down the absorption of sugar in the bloodstream and improving insulin sensitivity.
- Benefits Of Heart Health
Kuttu ka atta is naturally low in saturated fat and cholesterol, making it a heart-healthy choice. Moreover, it is rich in dietary fibre, particularly soluble fibre, which is known for its ability to lower levels of "bad" LDL cholesterol in the blood. High LDL cholesterol is a risk factor for heart disease, and by reducing its levels, buckwheat flour contributes to a healthier cardiovascular system. Buckwheat flour is also a good source of magnesium, a mineral that plays a crucial role in maintaining normal heart rhythm and blood pressure. Furthermore, the flavonoid rutin found in buckwheat has been associated with improved blood flow, reduced inflammation, and enhanced vascular health, all of which are integral to overall heart well-being.
- Promotes Digestive Health
The soluble fibre in buckwheat, particularly in the form of resistant starch, acts as a prebiotic, nourishing beneficial gut bacteria. This promotes a healthy gut microbiome, which is linked to improved digestion, better nutrient absorption, and a strengthened immune system. Moreover, the insoluble fibre in buckwheat aids in regular bowel movements and prevents constipation. It also supports colon health by reducing the risk of colorectal diseases. In addition, the nutrients in buckwheat flour, including B vitamins and minerals like magnesium, contribute to overall digestive well-being.