Jowar

Jowar: Nutritional Importance And Health Benefits

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Jowar is rapidly becoming an ingredient that is gaining rapid popularity due to its properties of being gluten-free and whole grain. Wishing to know what health benefits this godly ingredient carries along? Here we are, with comprehensive nutritional information about Jowar.

What is Jowar?

Jowar

In India, Jowar is a staple, especially in the western and southern parts of the country where it is ground into flour and is used to make rotis, bhakri, cheela, dosa, etc. A member of the millet family, Jowar is receiving worldwide attention as people shift away from refined wheat products which are not considered a very healthy option.

Sorghum(in English) comes from the family it belongs to, Sorghum Vulgare. Cultivated heavenly in Asia and Africa, Jowar is a staple source of nutrition in areas that are arid, and it also does not need special care for growing. There are 30 varieties of Sorghum, only one of which is used for human consumption.

Nutrition Quotient

The wealth of nutrients in Jowar makes this cereal one of the most commonly used grains for its unquestionable health benefits. It is packed with protein, carbohydrate, and dietary fiber which promotes growth and development is an ideal cereal in weight watcher’s diet, and also regulates diabetes.

Filled with an immense amount of calcium, iron, phosphorus, potassium, and sodium, these minerals fortify the bones, strengthen immunity, and keep diseases away. Apart from this, Jowar also contains a notable amount of vitamins thiamine, niacin, folate, and riboflavin that are known to boost overall health.

Nutritional Value

Energy: 334.13Kcal
CHO: 67.68gm
Protein: 9.97gm
Fat: 1.73gm
Fiber: 10.22gm
Thiamine: 0.35mg
Riboflavin: 0.14mg
Niacin: 2.1mg
Folate: 39.42mg

Health Benefits

Gluten-Free:

A protein component found in wheat and barley-based foods, Gluten is believed to cause digestive problems such as bloating, pain, and stomach cramps. It is a gluten-free whole grain, is considered an excellent alternative for people who suffer from ‘gluten intolerance‘ and it is rich in nutrients as well. So swapping wheat with Jowar has been found to reduce symptoms like bloating, diarrhea, constipation, fatigue, headaches, etc.

Excellent Fibre Content

The fiber in jowar helps keep the bowels moving, which prevents constipation. It is also associated with lower levels of bad cholesterol, protecting the body against the onset of cardiovascular diseases.
So in comparison to other cereal grains like barley or rice, jowar contains a much higher concentration of fiber. High fiber diets lower the risk of obesity, stroke, high blood pressure, cardiac disease, diabetes, and digestive problems.

Antioxidant-Rich

It is also a good source of various phytochemicals like tannins, phenolic acids, anthocyanins, phytosterols, and policosanols. These are known to be vital for preventing inflammation in the body.

Diabetes Control

The low glycemic index of jowar is a good reason for diabetics to include this grain in their daily diet. The high-fiber and good protein content of this grain are definitely an added bonus. Both fiber and protein in food help slow down the release of sugars into the blood.

Being a complex carbohydrate, Jowar is digested slowly, prompting a more gradual rise in blood sugar. So it’s a great diet choice for diabetics and people who want to lose weight.

High Protein and Iron

A cup of jowar has 22 grams of protein, which supplies the body with energy as well as aids in cell regeneration. It also contains 8.45 milligrams of iron in every cup.

Good for Bone Health

Because it contains high levels of magnesium, jowar helps maintain calcium levels in the body, which is great for bone health.

Packed with Vitamins, Minerals, and Micronutrients

Contains B vitamins, which help the body build new tissues and cells, as well as potassium and phosphorous. Jowar also contains traces of zinc, copper, and over 20 micronutrients as well as high levels of antioxidants.

Weight Loss

It has a much higher concentration of dietary fiber when compared to other cereal grains. So a single serving contains more than 12 grams, contributing to 48% of the daily recommended fiber intake.

Great for the Digestive System

The high fiber content in jowar also helps improve digestion. Helps stool pass smoothly through the digestive tract. Whole grain also helps improve digestive health and is useful in treating conditions like diarrhea, bloating stomach ache, and constipation.

Improves Heart Health

Fiber in abundance helps lower LDL (or bad cholesterol) levels in the body, thus reducing the risk of a heart attack. So the cholesterol-lowering properties of jowar also reduce the chances of hindered blood flow, arteriosclerosis, and plaque formation.

Improves Energy Levels

It contains high amounts of niacin (or Vitamin B3). Vitamin B is integral in transforming food into energy usable by the body. This ensures that the energy levels in the body are consistent throughout the day rather than observing sudden spikes of energy.

Boosts Circulation

Jowar contains two important minerals, iron, and copper. Iron is crucial to the development of red blood cells in the body, while copper helps enhance the absorption of iron in the body. Thus, consuming the grain helps improve the development of red blood cells, and improves the overall circulation of blood in the body, while also reducing the chances of anemia.

How you can make Jowar part of your daily diet

Jowar is among the healthiest choices you can make for your daily carbohydrate intake. Given a typical balanced diet comprises 55-60% carbohydrates, you can have one or one-and-a-half servings of it twice a day, either at breakfast, lunch, or dinner.

The easiest way to incorporate this millet into your diet is through rotis. You can also pair it with other cereals and pulses.

Another option is to use this flour to make porridge, which is very healthy for children. If you are fond of dosas and idlis, you can add jowar to the usual rice batter in a 2:1 ratio. You can even make jowar cupcakes, by substituting the refined flour in any cupcake recipe with 50% whole wheat and 50% jowar flour.

Jowar is rapidly becoming an ingredient that is gaining rapid popularity due to its properties of being gluten-free and whole grain. Do you wish to know what health benefits this godly ingredient carries along? Here we are, with comprehensive nutritional information about Jowar.

However, Jowar is not a keto-friendly ingredient. Jowar is a carbohydrate source and it might shoot up your carbohydrate content. Therefore it’s unsuitable for a keto diet. But that doesn’t mean you cannot add it to your post keto balanced diet! 

Meanwhile, do wish to embark on a low-carb fitness journey? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!

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