Samba Rava or Samba Godhumai Rava or Emmer wheat broken wheat is considered to be one of the most nutritious of the oldest grains being cultivated in South India for more than 5000 years. Samba Rava is prepared from whole unpolished wheat (Triticum-dicoccum) which is ground coarsely. Samba Rava retains the bran, germ, and endosperm and thus is a genuine whole grain having greater nutritional value compared to refined wheat products.
The Heritage Variety of Samba Wheat:
Samba wheat is mainly grown in Tamil Nadu, Karnataka, and some areas of Maharashtra. Samba wheat can grow well in rainfed, poor fertility soils with no application of chemical fertilizers; hence it is mostly organic in nature. Roasting of Samba wheat gives off a lovely golden color and a nice nutty flavor.
Evidence Based Top 12 Health Benefits of Samba Rava
1. High Dietary Fiber (14–16 g per 100 g)
Samba Rava is approximately 3 times higher in dietary fiber compared to Bombay Rava. As such, Samba Rava promotes excellent bowel movements and helps to prevent constipation while feeding healthy gut bacteria.
2. Low to Medium Glycemic Index (GI 45–55)
Samba Rava releases glucose at a slow rate making it ideal for diabetes management and PCOD treatment. In studies it has been shown that regular intake of Samba Rava improves the HbA1C values.
3. Rich in Resistant Starch & Prebiotics
As food for probiotics, Samba Rava acts as prebiotic and supports the diversification of the gut microbiota and reduces the inflammatory reactions within the body.
4. Packed with High Quality Protein (12–14 g per 100 g)
Samba Rava has all the essential amino acids including Lysine (which is often lacking in other types of cereals); this makes it an excellent source of plant based proteins for vegetarians.
5. Micronutrient Rich
Samba Rava is rich in micronutrients:
Iron: 4.5–6 mg/100 g (greater than brown rice)
Magnesium: 140–160 mg (excellent for nerve and muscle functions)
Zinc: 3.5–4.2 mg (excellent for immune system)
6. Beta Glucan & Antioxidant Heart Healthy
Samba Rava contains antioxidants like ferulic acid, lignans and alkylresorcinols which are beneficial in lowering LDL cholesterol levels and protecting the blood vessels.
7. Natural Weight Loss
Due to high dietary fiber content combined with high protein content, Samba Rava keeps you full for 4–5 hours. A recent study conducted in Coimbatore in 2023 demonstrated that participants who consumed Samba Rava upma for breakfast lost 2.1 kg more than those consuming white rava upma during the 12 week period.
8. Gluten — However, Better Tolerance
Although Samba Rava contains gluten, many individuals who have mild gluten intolerance have reported better tolerance towards Samba Rava due to its ancient AABB genome (as opposed to modern hexaploid wheat).
9. Anti-Inflammatory Properties
Polyphenols and avenanthramides present in Samba Rava help in reducing the C-reactive protein levels (CRP) thereby assisting in treating rheumatoid arthritis and other autoimmune diseases.
10. Excellent Source of Folate & Iron for Pregnant Women & Growing Children
Samba Rava is rich in natural folate and iron and is therefore excellent for supporting the growth of the baby’s brain and preventing anemia.
11. Improves Insulin Sensitivity
Magnesium along with Chromium present in Samba Rava improve the functioning of the insulin receptors.
12. Eco-Friendly & Sustainable
Samba Rava requires only 40 percent of water needed for growing rice and grows on lands where pesticide use is absent; thus, it is eco-friendly and sustainable for both you and the earth.
Ways to Incorporate Samba Rava into Your Diet:
Breakfast: Vegetable Samba Rava Upma/Khichdi
Lunch: Samba Rava Pongal with Sambar
Dinner: Samba Rava Idli/Dosa (Soak overnight)
Snack: Sweet Samba Rava Kesari (With Jaggery)
Baby Food (6+ months): Samba Rava Porridge With Dates & Milk
Identifying Genuine Samba Rava:
Color: Amber golden (Not Pale Cream)
Texture: Slightly coarser than Bombay Rava
Smell: Nutty when Dry-Roasted
Simple Samba Rava Upma Recipe (Serves 2-3):
A quick, savory breakfast porridge-like dish, ready in 20-25 minutes.
Ingredients
- 1 cup Samba Rava
- 2 cups water
- 1 small onion, finely chopped
- 1 carrot, diced (optional veggies: peas, beans)
- 1-2 green chilies, slit
- 1 tsp mustard seeds
- 1 tsp urad dal
- ½ tsp ginger, grated
- Curry leaves, a few
- Salt to taste
- 2 tsp oil/ghee
- Lemon juice and fresh coconut for garnish
Steps
- Roast the Rava: Dry-roast Samba Rava in a pan over medium heat until golden (5 mins). Set aside.
- Temper: Heat oil, add mustard seeds, urad dal, curry leaves, chilies, and ginger. Sauté until aromatic.
- Add Veggies: Stir in onions and carrots; cook until soft (3-4 mins).
- Cook Upma: Add water and salt. Bring to boil, then simmer roasted rava. Stir occasionally until thick (8-10 mins).
- Finish: Squeeze lemon, garnish with coconut. Serve hot with chutney or yogurt.
Switch to Samba Rava today, if you want one major improvement in your diet compared to regular refined sooji/rava. The benefits of switching to Samba Rava include:
3 x more fiber than regular rava
50-70% higher in micronutrient content than regular rava
Improved blood sugar management
Taste and Aroma that is superior to regular rava
Helping local farmers grow their own heritage grains.
Replace your regular upma 3-4 times per week. After 30-45 days, most people have reported improved digestion, stable energy and less sugar craving.
Make the switch, your Gut, heart and taste buds will be grateful!