Nutritionist Reveals How Samak Rice Can Make Your Regular Food PCOS-Friendly

Are you looking for healthy and delicious traditional alternatives for your day-to-day PCOS-friendly diet? Samak Rice, popularly known as Samma and ‘Vrat Ke Chawal’ (fasting rice), might be an excellent option for you. Samak is a traditional Indian grain long used in regional cuisine and has recently gained widespread attention for its nutritional value, especially for weight management and hormonal balance.

Nutritionists advise incorporating Samma rice into your daily diet, which nearly doubles your protein and fibre intake and also helps manage PCOS symptoms. To gain more insights about Samak Rice, the editorial team of Onlymyhealth spoke to Ms Veena V, Chief Clinical Dietitian & HOD - Department of Clinical Nutrition and Dietetics, Aster Whitefield Hospital. Read ahead to know what the Nutritionist said.

Nutritional Profile of Samak Rice

Samak rice, also known as Barnyard Millet, is a type of small, round, gluten-free pseudo-grain that is a popular and nutritious alternative to regular rice in regional cuisine. Indian households have been consuming this grain during fasting days for centuries, but this can also be a good solution for several metabolic needs associated with PCOS and weight management.

Nutritionist Veena V explained, "Samak rice is beneficial for managing PCOS primarily because it is rich in dietary fibre, moderate protein, and essential minerals (such as magnesium, iron, and B vitamins). Possessing a low Glycaemic Index (GI), Samak rice also supports PCOS management by improving satiety, aiding weight control, and stabilising insulin, thereby addressing hormonal imbalances and metabolic issues."

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Samak Rice For Weight Management and Hormonal Imbalance

Samak rice is a suitable dietary option to manage PCOS symptoms like weight gain and hormonal imbalance due to its high fibre, low Glycaemic Index, and nutrient density. Ms Veena V shared how Samak rice supports weight management and hormonal issues:

• Improve insulin sensitivity
• Promote satiety
• Control blood sugar
• Reduce inflammation

The Nutritionist further stated, "It offers a healthier alternative to refined grains, providing sustained energy and supporting metabolic health, a core concern in PCOS."

Samak Rice for Gut Health and Glycaemic Index in PCOS

According to a recent study, dysbiosis, an imbalance in the gut microbiome, plays a role in the aetiology of PCOS. Millets may help to support healthy gut flora and favourably affect the metabolic pathways connected to PCOS because of their prebiotic qualities.

Ms Veena V underlined that Samak Rice contains non-starch polysaccharides that act as prebiotics and feed beneficial gut bacteria. "Its complex carbohydrate structure and fibre content lead to gradual glucose release, preventing rapid blood sugar spikes and easing strain on insulin pathways. With a GI of around 50 (low range), this also helps maintain stable blood sugar levels, which plays a key role in managing PCOS-related insulin resistance," the nutritionist explained.

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By improving gut health and controlling blood sugar, Samak rice offers a gentle metabolic approach, helping to moderate PCOS symptoms like hormonal imbalances, irregular cycles, and fatigue, making it a valuable addition to a PCOS-friendly diet.

How to Include Samak Rice in Your Regular Diet

Samak rice can be incorporated into a regular diet as a nutritious and high-fibre substitute for regular rice and even wheat. Its mild flavour and texture, similar to broken rice, make it highly adaptable to various dishes.

Regarding the suggested PCOS-friendly dose of Samak Rice, the Nutritionist recommended, "One should eat approximately 174g of cooked Samak Rice per meal for its best benefits in a regular diet." Here are a few healthy yet tasty ways to make Samak Rice your daily food:

• You can use Samak rice as a substitute for white or brown rice in Pulao and Khichdi.
• You can use Samak rice instead of Rava in upma or porridge
• Mix it with rava in Idli or Dosa batter.
• Samak rice can also be an option to make crispy snacks like Tikki or Pakori.
• If you are having a sweet dish craving, Samak rice kheer and pudding can be your perfect healthy option.

Also Read: How Much ‘Good Fat’ Is Needed In PCOS? Dietitian Explains

Bottomline

Samak rice is not just a healthy choice for women struggling with PCOS but also for people with Diabetes, as it is classified among low-Glycaemic-Index grains. Although Samak rice is a healthy food option suitable for all, it is still a source of carbohydrates, so it is advised to be mindful of the portion size to effectively manage blood sugar levels and weight.