9 Reasons why Jowar is good for you
Jowar/ Sorghum or you can also say the “New Quinoa”- is very well known for its gluten- free properties and whole grain goodness.
Over the years, this staple grain was lost somewhere in the era of Urbanization and in the over-dependence on refined and processed foods. But now, Jowar being a Millet family member, is gaining massive attention these days for its benefits like weight loss to Improved heart health!
The high nutrient composition of Jowar makes it a desirable grain when it comes to good health!
Below mentioned are a wide range of benefits of this Super grain-
1. Gluten free
Jowar is considered as an excellent alternative for people with Gluten intolerance or Celiac disease or even those on a Gluten free diet for weight loss.
2. Controls Blood Sugar levels
Jowar is considered as a great Diet choice for Diabetics and for those looking for weight loss. Being a complex carbohydrate, jowar is digested slowly, thus leading to maintained and stable blood Sugar levels.
Also, Jowar has a low Glycaemic Index compared to whole wheat. Thus, it takes more time to release glucose into the blood and maintains blood sugar levels
3. Helps weight loss
Being rich in fibre, Jowar gives a feeling of satiety, when consumed. This helps keep the hunger pangs at bay and reduces excess food consumption.
So, if you are looking to lose weight, add Jowar instead of wheat flour in your diet and see!! It works wonders on your health and weight.
4. Strengthens Bones
Jowar is rich in magnesium which further increases calcium absorption in the body, and maintains Bone health.
5. Protein rich
Jowar provides ample amount of protein required for cell regeneration. Along with proteins, Jowar is also a powerhouse of essential vitamins, antioxidants and minerals like Calcium, copper, zinc, Phosphorus, Potassium and cell-building B vitamins.
6. Improves Haemoglobin
Jowar contains a good amount of Iron in the form of non-haem iron. Thus, adding or pairing jowar with Vitamin C rich foods will improve Haemoglobin levels.
7. Heart health
Jowar is loaded with fibre. Fibre helps reduce LDL Cholesterol. This in turn reduces the chances of hindered blood flow, plaque formation and arteriosclerosis.
Also, Jowar is rich in anti-oxidants which help increase good cholesterol (HDL Cholesterol).
8. Improves Blood Flow
Jowar is rich in both Iron and copper which play a vital role in increasing blood circulation. Iron increases RBC production, while Copper increases iron absorption.
These reduce the chances of Anaemia. One Serving of Jowar can give you about 58% of your daily recommended Copper intake.
9. Energy Booster
Jowar is rich in Niacin/ Vitamin B3. Niacin is integral in transforming the food consumed into a usable energy form. Jowar helps maintain consistent energy levels and avoid sudden spikes of energy levels.
These findings were published in a book title, “Research and Development in Millet: Present Status and Future Strategies”
NUTRITION INFORMATION in 100gms JOWAR
Energy- 349kcal
Protein- 10.4gm
Carbohydrates- 72.6gm
Fats- 1.9gm
Fibre- 9.7gm
Sugar- 2.5gm
Calcium- 13mg
Potassium- 363mg
Sodium- 2mg
Thiamine-0.35mg
Riboflavin- 0.14mg
Niacin- 2.1mg
Folate- 39.4mg
*Source as per the USDA
HOW TO INCLUDE JOWAR IN YOUR DAILY DIET?
No doubt, that the piping hot Maida pooris and bhaturas are delicious and decadent, but the truth is that the consequences of loading up on Maida may outnumber its benefits.
Luckily, Jowar can be added in a variety of ways to reap its maximum benefits.
1. The easiest way to include jowar is through Chapatis/ Bhakris. You can mix and pair the flour with other cereal or pulses. For instance, you can make a multigrain atta by mixing 50% wheat with 50% Jowar, Bajra, Soyabean, Ragi etc.
2. You can make South Indian dishes like Dosa/ Uttapam/ Idlis by mixing Jowar flour with Rice flour in ratio 2:1
3. Healthy porridge by roasting Jowar flour in ghee and then boiling in milk/water and jaggery/Sugar
4. Jowar is used in the form of flour or by adding to green moong/ Chana/ Sago and then cooking all together to reach a porridge consistency for infants.
5. Now a days Jowar vermicelli / Jowar Puff is easily available in the market.
6. Jowar Halwa- You can make a delicious Halwa by roasting jowar flour with nuts and adding milk, sugar and cardamom to it
7. Jowar Biscuits
8. Jowar and chocolate cookies
9. Jowar Vada’s
10. Jowar Bread
AND MORE! You can use Jowar flour for any recipe that uses atta (as far as your imagination goes). So, Go ahead and Experiment!!
JOWAR POWER!
Jowar is Jam- packed with essential nutrients that are beneficial not only for growth and development, but also bolsters immunity, prevents Cancer, promotes digestion and controls Diabetes.
Add this healthy grain into your regular diet to reap the wellness incentives of Jowar and also add variety to your staple diet.
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ABOUT THE AUTHOR
Sneha Jain, Dietician
Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids .
She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)
She believes in customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies.
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