Multigrain atta has gained immense popularity as a healthier alternative to traditional wheat flour. A blend of various grains, it offers enhanced nutritional value, better digestion, and improved energy levels. But how do you mix the grains for the best results? And how should the ratios vary with changing seasons and temperatures? Let’s explore.
1. Why Choose Multigrain Atta?
Benefits:
- Rich in Nutrients: A mix of grains provides essential vitamins, minerals, and fiber.
- Improved Digestion: High fiber content promotes gut health.
- Sustained Energy: Combines fast and slow-digesting carbohydrates.
- Weight Management: Helps you stay full for longer, reducing overeating.
- Diabetic-Friendly: Lower glycemic index compared to single-grain atta.
2. Common Grains Used in Multigrain Atta
Here’s a list of grains commonly used, along with their benefits:
| Grain | Health Benefits |
|---|---|
| Whole Wheat | High in fiber, supports digestion. |
| Barley | Lowers cholesterol, rich in antioxidants. |
| Ragi (Finger Millet) | Rich in calcium, good for bone health. |
| Jowar (Sorghum) | Gluten-free, boosts immunity. |
| Bajra (Pearl Millet) | High in iron and magnesium, aids energy. |
| Oats | Controls blood sugar, heart-healthy. |
| Soybean | High in protein, supports muscle health. |
3. Ideal Mixing Ratios for Multigrain Atta
The ratio of grains depends on the weather, your health goals, and personal preferences. Below are some common recommendations:
General Ratio (for All Seasons):
- Whole Wheat: 50%
- Barley: 10%
- Ragi: 10%
- Jowar: 15%
- Bajra: 10%
- Oats or Soybean: 5%
Summer Ratio (Cooling Effect):
In hot weather, prefer lighter grains that cool the body.
- Whole Wheat: 40%
- Barley: 20%
- Jowar: 20%
- Ragi: 10%
- Oats or Bajra: 5% each
Winter Ratio (Warming Effect):
During colder months, include warming grains like bajra and ragi.
- Whole Wheat: 40%
- Bajra: 30%
- Ragi: 20%
- Barley or Soybean: 5% each
Rainy Season Ratio (Immunity Boost):
To strengthen immunity and digestion, include more fiber-rich and immunity-boosting grains.
- Whole Wheat: 50%
- Jowar: 20%
- Barley: 15%
- Ragi: 10%
- Soybean or Bajra: 5%
4. How Much Multigrain Atta Should You Consume?
The quantity depends on age, activity level, and dietary goals.
Daily Recommended Intake:
- Adults: 3-4 rotis (around 250-300g of atta daily).
- Children: 2-3 rotis (around 150-200g of atta daily).
- Elderly: 2-3 rotis (around 150-200g of atta daily), ensuring easy-to-digest grains like barley and jowar.
5. Tips for Using Multigrain Atta in Different Weather Conditions
- Summer: Use more barley and jowar to cool the body. Pair with yogurt or buttermilk for a refreshing meal.
- Winter: Bajra and ragi are excellent for keeping the body warm. Add a little ghee to your rotis for added warmth.
- Rainy Season: Focus on easy-to-digest combinations. Use roasted grains to avoid moisture-related spoilage.
6. How to Make Multigrain Atta at Home
Ingredients:
- 5 cups whole wheat
- 1 cup barley
- 1 cup bajra
- 1 cup ragi
- 1 cup jowar
- ½ cup oats or soybean
Instructions:
- Clean and roast the grains lightly to remove moisture.
- Grind them into a fine powder at a mill or using a high-power grinder.
- Mix thoroughly to ensure uniform distribution of grains.
- Store in an airtight container to retain freshness.
7. Special Tips for Daily Requirements
- Hydration is Key: Drink plenty of water to aid digestion, especially with high-fiber multigrain atta.
- Pair with Seasonal Vegetables: Use vegetables and dals to complement the nutrients in the atta.
- Avoid Overeating: Multigrain atta is dense in nutrients; start with smaller portions if you’re new to it.
- Incorporate Exercise: Active individuals can benefit more from the sustained energy multigrain atta provides.
8. Why Weather-Specific Ratios Matter
Changing the ratios according to the weather can help your body adapt better. For instance:
- In summers, cooling grains prevent overheating.
- In winters, warming grains keep energy levels steady and boost immunity.
- In rainy seasons, fiber-rich grains improve digestion and immunity.
Conclusion
Multigrain atta is a versatile and nutrient-packed addition to your daily diet. By understanding the right mixing ratios and seasonal adjustments, you can enjoy its benefits year-round. Start incorporating this powerhouse flour into your meals today and take a step toward better health!