During Navratri, an important festival marked by devotion and fasting, traditional grains like wheat and rice are usually avoided. Instead, people turn to alternatives like quinoaSago, and samak rice, all conform to fasting guidelines and provide specific nutritional benefits. But who benefits the most? We contacted Ms. Parmeet Kaur, Head and Chief Nutritionist, Marengo Asia Hospital, Gurugram, to share her insights on the health benefits and drawbacks of these grains during fasting.

1. Samak Rice (Barnyard Millet)

Also known as “fasting rice”, samak rice is a millet that resembles rice but offers distinct nutritional benefits. It is a popular choice during fasting due to its energy-boosting properties.

Per 100 grams of cooked samak rice provides 155 calories, 37 grams of carbohydrates, 3.5 grams of protein, 1.5 grams of fiber and 0.3 grams of fat. It also contains 2.1 mg of iron and 11 mg of calcium, which supports blood health and bone strength.

Rich in carbohydrates, samak rice is a good source of energy, making it ideal for people who are fasting and need sustained energy.

– Low glycemic index: With a lower glycemic index than white rice, it helps control blood sugar levels, which is especially beneficial during long fasting periods.

– Gluten-free: This makes it a safe option for people with gluten intolerance or celiac disease.

– Easy to digest: Its lightness makes it gentle on the stomach, especially during fasting when digestion can be more sensitive.

Ms Parmeet Kaur points out that the low protein content in samak rice can be a drawback, especially for those who want to maintain muscle mass during fasting.

2. Quinoa

Quinoa, a pseudo-grain native to South America, is often considered a superfood and can be consumed during Navratri fasting. It is rich in essential nutrients and is gaining popularity due to its versatility and health benefits.

Per 100 grams of cooked quinoa provides 120 calories, 21.3 grams of carbohydrates, 4.1 grams of protein, 2.8 grams of fiber and 1.9 grams of fat. It also contains 1.5 mg iron and 17 mg calcium.

– Complete protein source: Quinoa contains all nine essential amino acids, making it an ideal plant-based protein option for vegetarians. “For those fasting, quinoa ensures you are not missing out on vital proteins that help with muscle repair and overall health,” says Ms Kaur.

– High in fiber: Quinoa has almost twice as much fiber as both samak rice and sago, which helps improve digestion and keeps you feeling full for longer.

– Rich in Antioxidants: It contains antioxidants like quercetin and kaempferol, which help reduce inflammation and protect cells from damage.

– Low in calories: For those conscious of their calorie intake, quinoa provides a good balance of nutrients without contributing to excessive calorie consumption.

Quinoa has a slightly higher fat content than samak rice and sago, although it is still considered a healthy fat source. However, for those following a strict low-fat diet, this may be a factor to consider.

3. Sago

Sabudana, derived from tapioca, is another popular fasting food, especially in dishes like sago khichdi or vada. It is known to provide quick energy as it is rich in carbohydrates.

Per 100 grams of cooked sago, there are 355 calories, 88 grams of carbohydrates, 0.2 grams of protein and 0.9 grams of fiber. It also provides 0.5 mg iron and 12 mg calcium.

– Rich in Carbohydrates: Sabudana is mainly composed of carbohydrates, making it an instant energy booster during fasting. “This is especially beneficial for people who engage in physical activity even during fasting, as it replenishes energy levels quickly,” explains Ms Kaur.

– Easy to digest: Sabudana is light on the stomach and easy to digest, which is helpful for people with sensitive digestive systems during fasting.

– Calcium content: Although not as high as other grains, sago provides a small amount of calcium, which supports bone health.

– Low in protein and fiber: Sabudana is not an ideal choice for those looking for a balanced source of nutrition. Its low protein and fiber content makes it less effective for maintaining long-term energy and satiety.

– High glycemic index: With its high carbohydrate content, sago can cause a rise in blood sugar levels, making it a less suitable choice for diabetics.

Which grain is best for you?

When choosing the right grains for fasting, it’s important to consider your nutritional needs and health goals.

– Protein: Quinoa is the best choice for those wanting a high-protein meal. Its complete protein profile makes it a great choice for vegetarians or anyone looking to maintain muscle health while fasting.

– energy: If you need a quick energy boost, the high carbohydrate content of sago makes it a preferred choice. However, Ms Kaur recommends consuming it in limited quantities, as its effects may not last long.

– curb weight: Quinoa and samak rice are better suited for people who want to control their calorie intake while still getting essential nutrients.

– Digestion: Both samak rice and sago are gentle on the stomach, but quinoa’s high fiber content provides additional long-term digestive benefits.

Ms Parmeet Kaur suggests, “The key to a healthy fasting during Navratri is to strike a balance. Including nutrient-rich foods like quinoa and samak rice ensures that your body receives essential nutrients during the fast. Along with providing energy, sago should be consumed judiciously, especially for those who are conscious of their blood sugar levels or long-term energy needs, he added.

Get the latest news live on Times Now with breaking news and top headlines from around the world on diet, health and more.