On Janmashtami, a Hindu festival celebrating the birth of Lord Krishna, many people fast. They avoid cereals, grains, onions, and garlic and stick to specific foods and fruits. A popular choice during this fast is samak rice, also called barnyard millet, ‘vrat ke chawal’, or ‘sama ke chawal’. Let’s explore the benefits of this superfood and how to prepare samak rice.
Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She joined Hindustan Times to simplify wellness subjects by cutting through jargon. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust. Career journey and experience Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee.
Education and professional background Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Editorial Philosophy I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. This dish is also made during other festivals and special occasions in the Hindu calendar, such as Navratri, Ekadashi, and Mahashivratri. On Janmashtami, people can eat samak rice as a meal on its own. This barnyard millet grows widely in countries such as India, Japan, and Korea. Here are some healthy and wholesome recipes for Janmashtami: If you are fasting, this dish could be a great choice. Now that you have two special recipes for Janmashtami, let’s look at the health benefits of samak rice. “Barnyard millet is a good source of protein compared to many other cereals. It is actually a seed, not a grain, and is rich in calcium, magnesium, and potassium. It is also gluten-free and offers various health benefits,” nutritionist and author Kavita Devgan tells Health Shots. Samak rice is rich in resistant starch, which acts like fiber. It helps reduce inflammation by supporting healthy gut bacteria. This leads to lower levels of LDL (bad cholesterol) and total cholesterol. Anemia is a condition in which the body doesn’t have enough healthy red blood cells. This means the organs get less oxygen. Many women around the world struggle with anemia. Millet is rich in iron, which can help maintain balanced iron levels. It also helps the body carry out important tasks, such as regulating temperature and supporting breathing. Samak rice can help with digestive problems like gas, bloating, stomach pain, and constipation. Eating this rice can keep your digestive system healthy and help prevent these issues. Celiac disease is a condition where the body reacts to gluten, a protein found in wheat, barley, and rye. People with Celiac disease or gluten sensitivity must avoid gluten completely. Always seek the advice of your doctor with any questions about a medical condition.)
When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers. Because it helps keep blood sugar levels steady, samak rice is good for people with diabetes. Because it is gluten-free and low in calories, barnyard millet is a good option. Because it is gluten-free. ( Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, samak rice is another healthy choice for these individuals.
India is the world’s top producer of small millet varieties, including samak rice, according to a survey. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.
Subject expertise With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions. In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.
From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?
