What are the nutrients in Sawna rice and its benefits?Image Credit source: Getty Images
Sama or Samak rice (Barnyard Millet/Sama ke Chawal) which is also known as ‘Barnyard Millet’. Sawna is also considered one of the smallest crops of millet (Echinochloa species). It is mostly grown in those parts of the world which have warm and temperate climate. It is a nutritious grain, but it is rarely eaten in daily routine. Sawa rice is mostly eaten in Indian homes during fasting. During the fast, people make pulao or khichdi from it, which is delicious as well as healthy. So let us know which nutrients are found in Sawa rice.
Despite the good nutritional value of sawa, it is one of the least consumed grains. There are many species of it, of which the most popular varieties are Echinochloa frumentacea (Indian millet) and Echinochloa esculenta (Japanese millet). The best thing is that this crop grows well even with very little care. For now, let us know the nutrients of savanna.
Protein, Carbs and Fiber
According to PubMed, Sawna i.e. ‘Barnyard Millet’ is a crop which is produced at a lower cost than major grains like wheat, maize, rice and its nutritional value is also high. It contains fiber along with protein and is also a source of carbohydrates.
The quantity of these nutrients is high
Iron and zinc are found in good quantity in Sawna. There is a lot of research on this grain which shows that apart from Vitamin B complex, many micro nutrients are found in good quantity in Sawna. If till now you have been eating it only during fasting, then from now on you can make it an essential part of your diet and like other grains, you can also eat it in moderation.
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What will be the benefits?
Due to the presence of many micronutrients and fiber, protein, phytochemicals in good quantity in Sawna (Echinochloa species), it is very beneficial for your health. The best thing is that it is gluten free. In such a situation, those who have tolerance to gluten (a substance present in wheat flour, which can cause stomach ache and bloating in some people) can eat it. Apart from this, it is considered beneficial for heart health and is also a good grain for diabetic people.
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How to include in the diet?
You can make sawa khichdi. Apart from this, bread made from it can be taken for breakfast or mid-snack. You can include it in the diet of small children. Porridge or kheer can be made from it. You can also make tasty things like Sava Halwa, Cutlet, Dhokla, Appe etc. and make it a part of your diet.
