The Pennisetum glaucum or pearl millet crop is often called Bajra in India. It can also be often called rush millet, dukn, cumbu, gero, sanio, kambu and babala.
Bajra is widely grown in Africa and India and is available in a wide range of colours. Colors include white, yellow, grey, brown and blue-violet.
According studiesbajra is millet with a wonderful dietary profile and exceptionally high fiber content.
It is a slow-digesting starch that takes longer to convert to glucose, provides energy and aids in weight reduction. It can also be a viable gluten-free option.
Bajra for slimming – an summary
Rich in vitamins and minerals bajra has many healing properties. The grain can also be good to your heart because it accommodates necessary vitamins resembling vitamin B6 and minerals resembling magnesium and potassium. In addition, it helps to lower blood sugar and levels of cholesterol.
Asthma patients may profit from the high antioxidant content. It helps in digestion and defecation, helps prevent weight gain.
Is Bajra good for slimming?
Tests suggests that incorporating low-calorie whole grains, resembling bajra, into your weight-reduction plan will be helpful in case you’re attempting to reduce weight. The caloric density of bajra is 1.2. Bajra is a top-class, gluten-free source of fiber that helps in reducing and maintaining weight.
Whole grains are filled with nutrients that act as antioxidants in our body. In addition, Bajra accommodates the trace element zinc, which can also be crucial for human health. As a result, bajra is a unbelievable alternative in case you are attempting to regulate your weight-reduction plan to reduce weight.
Note HealthifyMe
Benefits of Bajra for weight reduction
Gluten free
Overall, gluten-free meals are healthy for you. They help prevent celiac disease, where gluten consumption damages the small intestine.
Also, you can’t eat gluten if you will have celiac disease. As a gluten-free food, bajra is great for individuals with celiac disease.
Helps manage diabetes
Bajra has a big amount of magnesium, which helps regulate glucose receptors within the body. Rich in fiber, it also helps with weight management, which is crucial in diabetes.
It helps in digestion
Bajra is stuffed with insoluble fiber that aids digestion. In addition, it reduces the secretion of bile acids and reduces the incidence of gallstones. Fiber-rich foods are great for the digestive system.
Heart health
All grains are helpful for heart health, and bajra is not any exception. It lowers blood pressure and helps within the efficient functioning of the cardiovascular system, since it is wealthy in magnesium. As a result, it reduces the danger of a heart attack or stroke.
Rich in protein
Bajra can also be a wealthy source of protein. Because they support muscle growth and tissue healing, proteins are often called the “constructing blocks” of the body. That’s why it is advisable to include protein in your weight-reduction plan.
How to eat Bajra?
Here are some ways to eat bajra:
Bajra is a universal ingredient that will be replaced with wheat bread, rice, quinoa, oats and other grains.
- Soak the bajra in water for a number of hours before cooking: Boil 2 cups of water and 1 cup of millet. Then reduce the warmth to a boil and proceed cooking for about quarter-hour. The results of this process ought to be a light-weight, fluffy grain.
- You may even add an additional cup of water, milk or broth to make your bajra look more like oatmeal. To bring out the wealthy, nutty flavor of the grain, dry millet will be roasted for some time before adding liquids.
- Bajra is commonly made right into a advantageous flour suitable for making roti and other flatbreads. In many recipes, bajra flour replaces other flours for making pasta and cakes.
- Bajra can be eaten in the shape of a puffed millet bag, which tastes much like popcorn. But again, you possibly can buy it or make it at home.
HealthifyPRO tip
Bajra or Jowar – which is healthier for slimming?
This is a typical query that confuses many. One of the healthiest grains on the earth is jowar. In addition, jowar has a much higher content of dietary fiber in comparison with bajra.
By stopping hunger pangs, the high fiber content promotes the next level of satiety, which reduces consumption. As a result, it helps people reduce weight by stopping them from consuming too many calories. Additionally, it’s wealthy in essential vitamins and minerals.
Jowar is grown virtually in all places, but bajra is especially grown in specific places in Africa and India under certain climatic conditions. Jowar has quite a lot of phenolic ingredients not present in Bajra.
Conclusion
Bajra is a wealthy source of insoluble fiber, which minimizes the danger of developing gallstones by reducing the secretion of bile acids.
As a result, eating junk food avoids problems resembling bloating, gas, cramping, and bowel problems. Overall, it promotes weight management and should even facilitate weight reduction.
In addition, it might provide protection against several health problems resembling celiac disease and heart disease.
Nutritionists recommend exciting ways to incorporate millet, resembling bajra, in your weight-reduction plan. Try experimenting with using it rather than quinoa or rice in your favorite grain-based meals.
You may even schedule a private consultation with HealthifyMe experts to search out out what food mixtures are best for you.
Frequently Asked Questions (FAQ)
Q. Can I eat bajra day by day?
A: Yes, you possibly can eat a small amount of bajra every day because it has many advantages including weight reduction. But bajra rotis tends to boost body temperature in the warmth, which will be worrisome for some people, so watch out.
Q. Which is best for weight reduction: bajra or jowar?
A: The high-quality fiber in jovar supports digestion, fights obesity and maintains healthy blood sugar levels. In contrast, bajra is low in carbohydrates and wealthy in vitamins, minerals, essential amino acids, insoluble fiber, protein and other nutrients. This helps regulate blood sugar levels. However, jowar has a bonus over bajra because of quite a lot of phenolic components not present in bajra. Both are gluten-free options. In addition, jowar and bajra help to reduce weight.
Q. What will occur if we eat bajra day by day?
A: According to tests, regular consumption of whole grains resembling bajra can show you how to avoid chronic diseases resembling diabetes, heart disease and a few cancers. However, bajra rotis tends to extend body temperature, which could also be uncomfortable for some people.
Q. Is bajra heavy on the stomach?
Oh yes. Due to their high fiber content, grains take longer to travel from the stomach to the intestines. In this manner, bajra effectively suppresses appetite for a very long time, and at the identical time is straightforward to eat.
Q. Which is healthier: ragi or bajra?
A: The primary difference between bajra and ragi is that bajra is common millet which is far easier to acquire and is utilized by humans on a big scale. However, despite being a healthier option, ragi is harder to come back by out there than other millet. Ragi is commonly dehulled before use because the underside of the grain is difficult to digest. It began to be combined with other grains resembling rice and wheat to create regional dishes resembling idli, upma and rotis.
Q. Who shouldn’t eat bajra?
A: If your thyroid isn’t working properly, you mustn’t eat crap as it might make things worse and result in other metabolic issues. In addition, it ought to be avoided if you will have digestive problems.
Auxiliary sources
1. Bora P, Ragaee S, Marcone M. Characteristics of several kinds of millet groats as functional food ingredients. Int J Food Sci Nutr. 2019 Sep;70(6):714-724. DOI: 10.1080/09637486.2019.1570086. Epub 2019 April 10. PMID: 30969135.
https://pubmed.ncbi.nlm.nih.gov/30969135/
2. Krishnan R, Meera MS. Pearl millet minerals: effects of processing on bioavailability. J Food Science Technol. 2018 Sep;55(9):3362-3372. DOI: 10.1007/s13197-018-3305-9. Epub 2018 June 27. PMID: 30150794; PMCID: PMC6098803.
https://pubmed.ncbi.nlm.nih.gov/30150794/
3. Vernarelli JA, Mitchell DC, Rolls BJ, Hartman TJ. Dietary energy density and obesity: how consumption patterns vary by body weight. Eur J Nutr. Feb 2018;57(1):351-361. DOI: 10.1007/s00394-016-1324-8. Epub 2016 October 13. PMID: 27738811.
https://pubmed.ncbi.nlm.nih.gov/27738811
4. Kirwan JP, Malin SK, Scelsi AR, Kullman EL, Navaneethan SD, Pagadala MR, Haus JM, Filion J, Godin JP, Kochhar S, Ross AB. Wholegrain weight-reduction plan reduces cardiovascular risk aspects in chubby and obese adults: a randomized controlled trial. J Nutr. Nov 2016;146(11):2244-2251. doi: 10.3945/jn.116.230508. Epub 2016 October 19. PMID: 27798329; PMCID: PMC5086786.
