Samak rice: A nutritious Food for Weight Loss and Fasting

Samak rice is a type of millet that is grown in India and other parts of Asia. It is also known as barnyard millet. Samak rice is good for weight loss due to it’s low calorie and high dietary fibre and protein. 

Scientific name: Echinochloa crusgalli (L.)P. Beauvois

Hindi name: Sanwa; Telugu name: Oodallu

It is a small, round grain that is white or cream in color. Samak rice is a good source of fiber, protein, and minerals, including iron, zinc, and calcium. Samak rice is low in fat and calories.

It is also used in Hindu festivals such as in Navratri as a fasting diet.

Nutritional Value of Samak Rice 

Source : Nutritive value of Indian food, NIN, ICMR 2018

5 Health Benefits of Samak Rice

Samak rice undergoes a high level of amylase retrogradation, which leads to the creation of more resistant starches.

This makes it a potentially good recommendation for people with heart disease and diabetes.

Samak rice has a number of potential health benefits, including:

Weight loss: Samak rice is a good source of fiber and protein, which can help you feel full and satisfied after eating. This can lead to weight loss over time.

Also Read : How Trikatu Helps with Digestion, Metabolism and Weight Loss

Diabetes Management : Samak rice is a low-glycemic index food, meaning that it does not cause a rapid spike in blood sugar levels after eating. This makes it a good choice for people with diabetes or prediabetes.

Samak rice increase resistant starch in our body. It is good for reducing glycemic index, postprandial blood glucose levels, and serum cholesterol levels, thereby improving and preventing many diseases, such as diabetes, obesity, and cardiovascular disease. Evidence

Heart health: Samak rice is a good source of magnesium and potassium, which are minerals that are important for heart health. It is also a good source of fiber, which can help to lower cholesterol levels.

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Studies suggested that Samak rice increases Resistant Starch which is good for heart health and diabetic persons. Evidence 

Also Read : 7 simple ways-to-keep your heart healthy

Digestive health: Samak rice is a good source of fiber, which is important for digestive health. Fiber helps to keep the digestive system moving and can help to prevent constipation.

Also Read : Discovering the Power of Triphala: A Natural Remedy for Optimal Health

Gluten-free: Samak rice is naturally gluten-free, making it a good option for people with celiac disease or gluten intolerance.

Samak rice is a popular food during fasting in many parts of the world, especially India. This is because it is a nutritious and filling food that is also low in calories and fat. Samak rice is also a good source of complex carbohydrates, which provide sustained energy throughout the day.

Samak Rice Recipe

Here are two recipes that you can try using samak rice:

How to make Samak Rice Pulav : Samak Pulav Recipe

It is a very tasty recipe. You can remove peas, carrots, onion  and other spices during the Fasting. 

Ingredients:

• 1 cup samak rice
• 2 cups water
• 1/2 teaspoon salt
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon black pepper
• 1/4 cup chopped onion
• 4 Cloves
• 1/2 Inch Cinnamon
• 1/4 cup chopped carrots
• 1/4 cup chopped peas
• Coriander Leaves
• 2 tablespoons vegetable oil

Preparation Method:

1. Rinse the samak rice in a fine mesh drainer until the water runs clear.
2. In a deep fry pan, combine the samak rice, water, salt, turmeric powder, and black pepper, cinnamon, clove. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes, or until the rice is cooked through.
3. While the rice is cooking, heat the vegetable oil in a large frying pan over medium heat. Add the onion and cook until softened, about 5 minutes.
4. Add the carrots and peas to the frying pan and cook until tender, about 5 minutes more.
5. When the rice is cooked through, add it to the frying pan with the vegetables. Stir to combine and cook for an additional 2 minutes.
6. Garnish with Coriander leaves and Serve hot and enjoy!

How to make Samak Rice Kheer: Samak Rice Kheer Recipe 

Kheer of samak rice is a  sweet and creamy rice pudding made with samak rice, milk, and mishri.

Ingredients:

• 1 cup samak rice
• 2 cups cow milk
• 1/2 cup Bura/Mishri
• 1/4 teaspoon cardamom powder
• 1/4 teaspoon saffron threads (optional)
• 1/4 cup chopped nuts (optional)

Preparation Method:

1. Rinse the samak rice in a fine mesh strainer until the water runs clear.
2. In a medium saucepan, combine the samak rice and milk. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes, or until the rice is cooked through and the milk has thickened.
3. Stir in the sugar, cardamom powder, and saffron threads (if using). Cook for an additional 5 minutes, or until the kheer is desired consistency.
4. Stir in the chopped nuts (if using) and serve warm or chilled.

Conclusion

Samak rice is a nutritious and versatile food that can be enjoyed as part of a healthy diet. It is a good source of fiber, protein, and minerals, and it is also low in calories and fat.

Samak rice is a popular food during fasting in many parts of the world, and it can also be used to make a variety of delicious and healthy dishes.

Samak rice is not just a fasting food but also an excellent addition to your regular diet due to its numerous health benefits. So why wait for Navratri? Start including this wonder grain in your meals today!