14-04-2023
The Top 10 Indian Grains and Pulses You Should Try
India has long been known as the land of agriculture that produces some of the best Indian grains and pulses, with a vast majority of the country's population dependent on agriculture for their livelihood. Agriculture is a significant contributor to India's economy, accounting for nearly 17% of the country's GDP and employing about 50% of the workforce. India is one of the largest producers of agricultural products in the world and has diverse agro-climatic zones, which makes it suitable for the cultivation of various crops.
Agriculture has been an integral part of India's history and culture, with evidence of farming dating back to the Indus Valley Civilization over 5000 years ago. The Green Revolution in the 1960s and 1970s, which introduced high-yielding varieties of crops, helped India become self-sufficient in food production and significantly increased agricultural productivity. Present-day India ranks first in the global production of milk, pulses, and spices and second in the production of rice, wheat, vegetables, and fruits.
The agriculture sector in India faces various challenges, including inadequate irrigation facilities, inadequate credit facilities, and limited access to modern technology. Despite these challenges, the sector has continued to grow, and the Indian government has taken various measures to promote agricultural development, such as increasing investment in the sector, providing subsidies for fertilizers and seeds, and introducing policies to promote agricultural exports. The government has also launched various schemes to support farmers, such as the Pradhan Mantri Fasal Bima Yojana (PMFBY) and the Pradhan Mantri Kisan Samman Nidhi (PM-KISAN) scheme to support marginal as well as small farmers.
Overall, agriculture remains a crucial sector in India's economy and society, providing employment opportunities and ensuring food security for millions of people. The government and various stakeholders in the agriculture sector continue to work towards improving productivity, enhancing access to modern technology and credit facilities, and ensuring sustainable development in the sector.
Top 10 Grains in India consumed by people:
India is a land of diverse cultures and cuisines, and grains have been a significant part of the Indian diet for centuries. Grains are an essential source of carbohydrates, proteins, and fibre, providing us with the energy and nutrients we need to carry out our daily activities.
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Rice: Rice is a staple food in many parts of India and is the most widely consumed grain that offers carbohydrates as well as offers instant energy.
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Wheat: Wheat is the second most widely consumed grain in India and is a rich source of dietary fibre, proteins, and carbohydrates.
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Maize: Maize or corn is a versatile grain that is widely consumed in various forms, such as corn flour, cornmeal, and popcorn that provides a good amount of antioxidants as well as dietary fibres.
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Sorghum: Sorghum is a nutrient-dense grain that is rich in dietary fibre, protein, and antioxidants. It is widely consumed in the form of rotis, porridges, and soups.
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Pearl Millet: Pearl millet or bajra is a rich source of dietary fibre, protein, and essential minerals like iron and magnesium. It is widely consumed in the form of rotis, porridges, and soups.
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Barley: Barley is a nutrient-dense grain that is rich in dietary fibre, protein, and essential minerals like iron, magnesium, and selenium. It is widely consumed in the form of soups and stews.
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Oats: Oats are a rich source of dietary fibre, protein, and essential minerals like iron and zinc. They are widely consumed in the form of porridge, smoothies, and baked goods.
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Quinoa: Quinoa is a gluten-free grain that is rich in protein, dietary fibre, and essential minerals like iron and magnesium. It is widely consumed in the form of salads, porridge, and soups.
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Ragi: Ragi or finger millet is a nutrient-dense grain that is rich in dietary fibre, protein, and essential minerals like iron and calcium. It is widely consumed in the form of porridges, rotis, and baked goods.
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Buckwheat: Buckwheat is a gluten-free grain that is rich in dietary fibre, protein, and essential minerals like iron and zinc. It is widely consumed in the form of pancakes, noodles, and porridge.
Including grains in your meal will provide you with:
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Source of Energy: Grains are rich in carbohydrates, which are an important source of energy for the body. The body uses glucose, a byproduct of digesting carbohydrates, as fuel. Eating grains can help provide the energy needed to power through the day.
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Source of Fiber: Whole grains are high in fibre, which is important for digestive health. In addition to lowering the colon cancer risk, fibre is beneficial for regular bowel movements and the prevention of constipation. It also aids in reducing cholesterol levels, which is beneficial for the heart.
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Good Heart Health: Grains, especially whole grains, contain high levels of antioxidants and nutrients such as fibre, magnesium, and potassium, which have been shown to lower the risk of heart disease. Eating whole grains may also help reduce the risk of stroke.
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Weight Management: Grains can be a filling and satisfying part of a healthy diet, which can help with weight management. Studies have shown that people who eat more whole grains tend to weigh less and have a lower risk of obesity.
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Lower Risk of Chronic Diseases: Grains are associated with a lower risk of chronic diseases such as type 2 diabetes, certain types of cancer, and heart disease. Whole grains are especially beneficial in this regard, as they contain more nutrients and fibre than refined grains.
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Improve Brain Health: Grains, especially whole grains, are a good source of B vitamins, which are important for brain health. They help improve cognitive function, boost memory, and reduce the risk of age-related cognitive decline.
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Nutrient Dense: Grains are packed with essential vitamins and minerals such as iron, zinc, and B vitamins. These nutrients are important for overall health and well-being and can help prevent nutrient deficiencies.
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Top 10 Pulses in India consumed by people:
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Chana Dal: Chana dal is one of the most popular pulses in India, made from split Bengal gram. It is used to prepare various dishes like dal fry, chana dal halwa, and many more.
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Toor Dal:Toor dal is another commonly consumed pulse in India, made from split pigeon peas. It is used to prepare sambar, dal fry, and many more dishes.
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Moong Dal: Moong dal, also known as green gram, is widely consumed in India. It is used to prepare a variety of dishes like dal fry, khichdi, and moong dal halwa.
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Urad Dal: Urad dal is made from black gram and is commonly used in South Indian cuisine to prepare dishes like idli, dosa, and vada. It is also used to prepare dal makhani, a popular North Indian dish.
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Masoor Dal: Masoor dal, made from red lentils, is a good source of protein and is commonly used in Indian cooking to prepare dal fry, soups, and stews.
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Rajma: Rajma, or kidney beans, is a popular pulse in North India, commonly used to prepare dishes like rajma chawal, aloo rajma, and rajma masala.
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Chana: Chana, also known as chickpeas, is a versatile pulse widely used in Indian cuisine to prepare dishes like chana masala, chana chaat, and chole bhature.
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Matar: Matar, or green peas, is a popular pulse used in Indian cooking to prepare dishes like matar paneer, aloo matar, and mutter pulao.
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Kabuli Chana: Kabuli chana, also known as white chickpeas, is commonly used in Indian cooking to prepare dishes like chana masala, chaat, and falafel.
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Soybean: Soybean is a good source of protein and is widely consumed in India. It is used to prepare dishes like soybean curry, soybean pulao, and many more.
Including pulses in your meal will provide you with:
Pulses, also known as legumes, are an important part of the Indian diet and are a rich source of nutrients. Let’s explore some of the benefits that pulses provide:
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High in protein: Pulses are an excellent source of plant-based protein, making them an ideal food for vegetarians and vegans. They are also a good source of amino acids, which are essential for building and repairing muscles and tissues.
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Rich in fibre: Pulses are high in both soluble and insoluble fibre, which helps in digestion and promotes a healthy gut. The fibre in pulses can also help to lower cholesterol levels and control blood sugar.
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Low in fat: Pulses are naturally low in fat and contain no cholesterol, making them heart-healthy food choices. Because of this, they are great for anyone trying to cut calories or keep their weight in check.
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Rich in vitamins and minerals: Pulses are a good source of many vitamins and minerals, including iron, potassium, magnesium, and folate. Iron is important for carrying oxygen in the blood, while potassium and magnesium are essential for healthy blood pressure and heart function. Folate is important for healthy cell growth and development, making it especially important for pregnant women.
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Versatile: Pulses can be used in various dishes, from soups and stews to salads and dips. They can also be ground into flour and used to make bread, crackers, and other baked goods. This versatility makes them an easy and delicious addition to any diet.
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Final Thoughts:
Indian cuisine boasts a rich variety of grains and pulses that have been an integral part of the country's food culture for centuries. From rice to millets, and from lentils to chickpeas, these superfoods have been consumed in various forms and preparations across the country, contributing to a healthy and balanced diet. With their high nutritional value, affordability, and versatility, grains and pulses offer a range of health benefits, including weight management, improved digestion, and lowered risk of chronic diseases.
It is no surprise that the consumption of grains and pulses has increased worldwide in recent years, given their immense health benefits. As more people turn to plant-based diets and healthier eating habits, incorporating these staple foods into one's diet can prove to be beneficial. Whether eaten as a wholesome meal or used as a base for various dishes, try the best Indian grains and pulses - offered by Punit Proteins today.
