Impressive benefits of makki ka atta (maize kernel) in your winter diet

You must have corn flour in winter!

Made from corn kernels, makki da atta is one of the most preferred delicacies of Indian households, especially in winter season. Devour it standalone with white butter and pickle or simply pair it with sarson da saag, it is one gluten-free variety of flour that is packed with innumerable nutritional benefits. Carlyne Remedios Group Manager at Nutrition & Product Development, Digestive Health Institute by DrMuffihelps us in exploring its range of benefits and why it should consider a part of healthy Indian diet.

Eating corn (maize) flour is the best option when you are on a gluten-free diet: The Natural form of corn (maize) is gluten-free. Corn is considered as a safe cereal for patients with celiac disease/ gluten-induced enteropathy. Some researchers have shown that certain types of maize contain amino acid sequences which are similar to that of wheat. Therefore, reading labels is essential to make sure the product, which you purchase, is not misleading. It is advisable to discuss this with your nutritionist before you take it specially as a product for patients who cannot tolerate gluten. Did you know 9 reasons why corn or bhutta is an ideal snack!

Eating makki ka atta on a cold wintery day is extra beneficial: Maize contains many health benefits. During winters, we tend to become sluggish and there we need to take foods which will help us sustain energy throughout the day. The B-complex vitamins in maize are good for skin, hair, heart, brain, and proper digestion. It contains vitamin A, C, K along with beta-carotene and selenium which helps improve the thyroid gland functioning and maintain a good immune system. The thyroid gland helps regulates body temperature to function optimally.

Tips to incorporate makki ka atta in daily diet With the health benefits of maize flour, we should try to incorporate in our daily diets. Here are a few ideas as to how you can include it as a part of your meals:

• Mix it with your wheat flour to make roti.
• It can be used to thicken gravies, soups, chowders.
• Can be used for binding

Makki ki roti can also help one in losing weight: The resistance starch as a dietary fibre helps in weight control and therefore may help in controlling weight. It is also a complex carbohydrate because of the fibre content, which keeps you fuller for longer or may increase satiety. RS as dietary fibre helps regulate weight by impacting certain gene expression. Read here beware of these 3 corn products that are BAD for your health

For you to lose weight, incorporate it in:

• Phulkas
• Parathas
• Tikkis
• Can add at least 1 2 tsp in at least one of your meals.

Nutritional benefits of makki ka atta: Maize kernel is an edible and nutritive part of the plant. The table below gives the nutritional benefits of maize. They also prevent the symptoms of rheumatism because they are believed to improve the joint motility.

Composition per 100 g of edible portion of maize

• Carbohydrate--71.88 g
• Protein--8.84 g
• Fat--4.57 g
• Fibre2.15 g
• Ash--2.33 g
• Moisture--10.23 g
• Phosphorus--348 mg
• Sodium--15.9 mg
• Sulfur--114 mg
• Riboflavin--0.10 mg
• Amino Acids--1.78 mg
• Minerals--1.5 g
• Calcium--10 mg
• Iron--2.3 mg
• Potassium--286 mg
• Thiamine--0.42 mg
• Vitamin C--0.12 mg
• Magnesium--139 mg
• Copper--0.14 mg

(Source: Shah, Prasad, and Kumar (2015); Gopalan, Rama Sastri, and Balasubramanian (2007))

Maize contains phytochemicals like carotenoids, phenolic compounds and phytosterols providing health benefits in humans and therefore the potential to reduce the risk of major chronic diseases. Many studies have shown to have anti HIV activity due to the presence of lectin. Resistance starch (RS) content in maize is almost 39.4/100 g of RS, which produces short chain fatty acids in the large intestine reducing symptoms of diarrhoea, which altogether reduce the risk of cancer, atherosclerosis, and obesity-related complications. They can also have a prebiotic effect.

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