What’s the big deal about multi-grain foods? As the name implies multi-grain contains multiple grains instead of just one, usually a mix of wheat, oats, jowar, soy, millets, buckwheat, flax, husk (pure fiber), etc. While consuming just one of these will provide the benefit of one particular grain, multi-grain combines the goodness of all into one! But wait…Before you grab that multi-grain bread let’s run through a few pointers
While choosing multi-grain….
Look at the ingredient list for type of grains – Basically, it should contain healthy grains that are rich in fiber such as Whole wheat, whole oats, soy, millets – jowar, ragi, bajra, husk, nuts/oilseeds, etc
Watch out for proportion of each of the ingredients- If wheat constitutes 80% of the atta mix and rest of the grains constitute only 20% then it is not very worth investing money in it.
- As far as possible, prepare your own multi-grain mix using a healthy mix of whole grains. However, if you are in deep scarcity of time, then choose a fairly authentic multi-grain atta mix
- Multi-grain is much better because it increases nutrient density of that chapati/roti, improves satiety from the meal and reduces post meal spike in blood sugar
- We do not recommend use of whole grain or multigrain breads and biscuits because they contain unhealthy fats and very little fiber
- Be warned that use of multiple grains changes the texture of your chapati drastically much to the disgust of your family, but it’s worth trying to make every bite of your daily staple nutritious
Dr Pooja Chhawcharia is the Senior Nutritionist at eKincare with over 7 years of experience in Nutrition education, diet counseling and research. She is a Registered Dietician with the Indian Dietetic Association and Certified Diabetes Educator recognized by the International Diabetes federation . She is also interested in ancillary sciences such as Yoga and Naturopathy.