Which Millets Are Allowed In Fasting and Vrat?

According to ancient texts and dietary traditions, certain grains and millets are considered pure and sattvic, making them suitable for consumption during fasts. Understanding which millets are allowed in fasting rituals is crucial for devotees seeking to follow their traditions while maintaining a healthy diet.

Quick Summary

Several millets and pseudocereals, including barnyard millet (sama rice), amaranth (rajgira), and buckwheat (kuttu), are permitted during fasts like Navratri and Ekadashi. These naturally gluten-free options provide sustained energy and essential nutrients, making them wholesome alternatives to regular grains.

Key Points

• Barnyard Millet (Sama Rice): A popular, easily digestible millet often used as a rice substitute for fasting khichdi and pulao.

• Amaranth (Rajgira): This pseudocereal is rich in protein and calcium, and its flour is used for fasting puris and sweets.

• Buckwheat (Kuttu): Buckwheat flour is a staple for fasting, with a low glycemic index and high fiber content, ideal for rotis and pancakes.

• Little Millet (Kutki): Known for being easy to digest, it is excellent for light meals like porridge or upma during fasts.

• Sattvic Foods: Approved fasting millets are considered pure or sattvic, aligning with spiritual traditions.

• Nutritional Benefits: These millets offer sustained energy, are naturally gluten-free, and are rich in nutrients, aiding digestion and preventing energy crashes.

• Alternative Grains: Millets provide nutritious alternatives to regular grains like wheat and rice, which are typically restricted during fasts.

Millets and Pseudocereals for Fasting

Fasting, or vrat, is a significant part of many spiritual practices, especially within Hinduism. During these periods, devotees abstain from regular grains and certain foods, opting for falahari or sattvic alternatives. Fortunately, several millets and pseudocereals fit these dietary restrictions perfectly, providing both tradition and nutrition.

Approved Millets for Your Vrat Diet

• Barnyard Millet (Sama Rice): Known by various regional names such as sama ke chawal, bhagar, or moraiyo, barnyard millet is one of the most popular and versatile fasting millets. It cooks quickly and has a texture similar to broken rice, making it an excellent substitute for rice in dishes like khichdi and pulao. It is highly digestible and provides a good source of fiber, protein, and iron, offering sustained energy throughout the fasting period.
• Amaranth (Rajgira): Technically a pseudocereal rather than a true millet, amaranth or rajgira is widely consumed during fasts. It is gluten-free and packed with protein, calcium, and iron. Amaranth flour (rajgira atta) is used to prepare puris, parathas, and sweets like ladoos.
• Buckwheat (Kuttu): Another pseudocereal, buckwheat or kuttu is a staple during fasts, especially in North India. Its flour (kuttu ka atta) is used to make rotis, puris, and pancakes. Buckwheat is rich in fiber and antioxidants, and has a low glycemic index, which helps in managing blood sugar levels.
• Little Millet (Kutki): This fine-textured millet is easy to digest and perfect for light, wholesome meals during fasting. It can be prepared into a porridge (kheer) or used as a substitute for rice in various savory dishes like upma.
• Finger Millet (Ragi): While sometimes subject to regional variations in fasting rules, ragi is an excellent source of calcium and other minerals. It can be used to make nutritious rotis or malt drinks for those whose fasting traditions permit it.

Cooking Tips for Fasting Millets

Preparing millets for fasting requires a slight shift from regular cooking methods, primarily due to their fine size and quick-cooking nature.

• Soaking: Most millets, especially barnyard millet and little millet, benefit from a short soak (15-30 minutes). This reduces cooking time and improves digestibility.
• Water Ratio: Be mindful of the water-to-millet ratio to achieve your desired consistency. For a fluffy, rice-like texture, use a 1:2 ratio. For a porridge-like consistency, add more water.
• Spices and Seasonings: During fasts, regular table salt is replaced with rock salt (sendha namak), and common spices like turmeric and asafoetida are avoided. Flavor comes from ingredients like cumin seeds (jeera), green chilies, ginger, and black pepper.
• Healthy Fats: Use pure ghee or peanut oil for cooking, as these are typically allowed during fasts.

Millet Comparison for Fasting

Feature	Barnyard Millet (Sama Rice)	Amaranth (Rajgira)	Buckwheat (Kuttu)
Classification	Millet	Pseudocereal	Pseudocereal
Common Use	Khichdi, pulao, kheer	Puris, parathas, ladoos	Puris, rotis, pancakes
Texture	Similar to broken rice	Light and nutty when ground	Slightly earthy, strong flavor
Glycemic Index	Low	Low	Low
Key Nutrient	Iron, Fiber	Protein, Calcium	Fiber, Antioxidants
Availability	Widely available, especially during Navratri	Common during fasts	Widely sold as kuttu ka atta

Conclusion

Incorporating millets like barnyard millet, amaranth, and buckwheat into a fasting diet offers a nutritious and fulfilling way to observe religious traditions. These gluten-free and easily digestible grains provide sustained energy, essential nutrients, and a satisfying alternative to common cereals. By understanding which millets are allowed in fasting and how to prepare them, you can ensure your vrat meals are both pure and nourishing.

For more detailed information on millets and their health benefits, refer to research by agricultural and nutritional bodies, such as this helpful resource: Vrat Ke Anaj: 5 Best Millets for Navratri & Fasting in India.

Easy and Healthy Millet Recipe for Fasting: Barnyard Millet Khichdi

Ingredients:

• 1 cup barnyard millet (sama rice)
• 2 cups water
• 1 tbsp ghee
• 1 tsp cumin seeds
• 2 green chillies, finely chopped
• 1/2 cup roasted peanuts
• 1/2 tsp ginger, grated
• 1 cup diced potatoes
• Rock salt (sendha namak) to taste
• Fresh coriander leaves for garnish

Instructions:

1. Wash and soak the barnyard millet in water for 15-20 minutes. Drain and set aside.
2. Heat ghee in a pan. Add cumin seeds and let them splutter.
3. Add green chillies and grated ginger, and sauté for a minute.
4. Add the diced potatoes and cook until they are lightly golden and tender.
5. Add the soaked millet, peanuts, and rock salt. Mix well.
6. Pour in the two cups of water and bring to a boil. Reduce heat, cover, and simmer for 10-15 minutes, or until the water is absorbed and the millet is cooked.
7. Garnish with fresh coriander leaves and serve hot with yogurt.

Additional Considerations

While millets are generally safe and healthy for fasting, it is important to choose organic and unadulterated varieties to avoid any contamination. Sourcing millets from reputable brands and stores is highly recommended, especially when following strict fasting guidelines. Remember that traditions may vary by region and household, so it's always best to follow your family's specific vrat customs regarding millets and other foods.

Millets for Modern Fasting Practices

Beyond traditional fasts, millets are also gaining popularity in modern fasting practices due to their high fiber content and low glycemic index. They are an excellent choice for individuals on a weight management journey or those managing blood sugar, as they provide a feeling of fullness and steady energy release. This makes them a great dietary choice, whether for spiritual reasons or simply for a healthy lifestyle.

Conclusion

Whether observing a traditional vrat or seeking healthier, gluten-free options, millets like barnyard millet, amaranth, and buckwheat offer an excellent solution. They honor tradition while providing vital nutrition to sustain energy and well-being. By embracing these ancient grains, you can enjoy a wholesome and fulfilling fasting experience without compromising on your health goals.

Frequently Asked Questions

Is Sama rice actually a type of rice?

Sama rice is not a traditional rice grain but rather barnyard millet, a pseudocereal widely used during fasts. Its mild flavor and rice-like texture make it a popular alternative to regular rice during vrat.

Why are regular grains like wheat not allowed during fasting?

In many fasting traditions, regular grains such as wheat and rice are avoided because they are considered rajasic or tamasic foods, which can increase worldly desires and distract from spiritual focus. Instead, sattvic options like specific millets are preferred.

Can I eat other millets like Foxtail or Pearl millet during fasting?

While barnyard, amaranth, and buckwheat are most commonly allowed, some traditions permit other millets like foxtail and pearl millet. It is best to check with your family's specific customs to be sure.

How do I cook barnyard millet so it's not mushy?

To prevent barnyard millet from becoming mushy, pre-soak it for 15-20 minutes, then drain thoroughly. Use a water-to-millet ratio of 1:2 and cook on low heat after boiling, allowing it to absorb the water completely.

Is Amaranth the same as Rajgira?

Yes, amaranth is the English name for the grain known as rajgira in many parts of India. Its flour (rajgira atta) is a nutritious and gluten-free staple during fasts.

What kind of salt is used for fasting millets?

During fasting, rock salt (sendha namak) is used instead of regular table salt. It is considered a purer, unadulterated form of salt that is acceptable for vrat.

Are millets a good source of energy for fasting?

Yes, millets are an excellent source of energy for fasting due to their high fiber content and low glycemic index. This helps provide a slow and sustained release of energy, preventing sudden energy crashes.