Jowar is thought world wide as “the brand new quinoa” for its gluten-free and whole-grain goodness. In English it is known as Sorghum. In India, jowar is a staple food.
It has many words in several states namely Cholam in Tamil Nadu and Jonna in Andhra Pradesh. Jowar is ground into flour used to make Rotis, bhakri, cheela, dosa, etc.
Because it’s a member of the millet family, the jowar is getting quite a lot of attention lately. It is an ancient grain, eclipsed in popularity by wheat and rice.
The revival of jowar is on account of a change in people’s attitudes to eating millet. From losing a few pounds to improving heart health, jowar has quite a few health advantages.
12 Jowar Health Benefits
The high dietary composition of jovar makes it a desirable grain in terms of good health. Here are among the several advantages of this whole grain:
1. Gluten free
Gluten is a protein component present in wheat and barley-based products. It causes digestive problems resembling bloating, pain and stomach cramps. Jowar, a gluten-free wholegrain product, is taken into account a superb alternative for people affected by “gluten intolerance”.
2. Jowar wealthy in fiber
Compared to other cereal grains resembling barley or rice, jowar accommodates a much higher concentration of fiber. One serving accommodates over 12 grams, which is nearly half of the really useful every day fiber intake. A high-fiber weight loss program reduces the danger of obesity, stroke, hypertensionheart disease, diabetes and digestive problems.
3. Jowar controls blood sugar levels
Jowar is a fancy carbohydrate that digests slowly. As a result, results in a stable blood sugar level. That’s why he’s great weight loss program alternative for diabetics and other people who wish to shed pounds.
4. High protein jowar
100 grams of Jowar provide 11 grams of protein, which provides the body with energy and helps in cell regeneration.
5. Full of iron
Jowar accommodates 8.45 mg of iron in each cup. Since the iron in jovar is non-heme (difficult to soak up), combining it with a source of vitamin C provides you with maximum advantages.
6. Jowar good for bone health
Because it accommodates high levels of magnesium, jowar helps maintain calcium levels within the body (magnesium increases calcium absorption).
7. Full of vitamins, minerals and trace elements
It accommodates B vitamins that help the body construct latest tissues and cells, in addition to potassium and phosphorus. In addition, Jowar accommodates trace amounts of zinc, copper and over 20 micronutrients in addition to a high level of antioxidants.
8. Jowar helps you shed pounds
Jowar has a much higher concentration of dietary fiber in comparison with other cereal grains. This high fiber content provides a better level of satiety, reducing intake by staving off hunger pangs.
Therefore, the fiber content in Jowar reduces appetite, making it a great whole grain option weight reduction.
9. Jowar improves the digestive system
The high content of dietary fiber in Jowar also helps to enhance digestion. Fiber is a bulking agent that helps stool pass easily through the digestive tract. Whole grains help improve digestive health and help treat diarrhea, bloating, abdominal pain, and constipation.
10. Jowar improves heart health
The abundance of fiber in jovar helps to lower the extent of LDL (or bad cholesterol) within the body, thus reducing the danger of heart attack. The cholesterol-lowering properties of jovar also reduce the probabilities of obstructed blood flow, atherosclerosis, and plaque formation.
Whole grains also contain antioxidants, along with nutrients resembling magnesium, iron, and vitamins B and E. As a result, it helps to avoid many cardiovascular diseases. Jowar also helps regulate plasma LDL cholesterol while improving HDL levels within the body.
11. Jowar improves energy levels
Sorghum accommodates large amounts of niacin (or vitamin B3). Vitamin B is an integral a part of converting food into energy utilized by the body.
Niacin provides a relentless level of energy within the body throughout the day, as an alternative of seeing sudden energy spikes. A wealthy source of niacin, a single serving of Jowar provides 28% of the really useful every day intake.
12. Jowar improves blood circulation
Iron and copper are the 2 primary minerals present in Jowar. These minerals mix to play an important role in improving blood circulation within the body.
Iron is critical for the event of red blood cells within the body, while copper helps increase iron absorption within the body. Thus, eating the grain helps to enhance the event of red blood cells.
It also improves overall blood circulation within the body while reducing the danger of anemia. A single serving of Jowar can provide 58% of your every day really useful intake of copper.
Jowar vs wheat – dietary value
| Yowar (100g) | Wheat (100g) | |
| Calories | 349 cal | 346 cal |
| Protein | 10.4 gr | 11.8 grams |
| Carbohydrates | 72.6 gr | 71.2 grams |
| Fats | 1.9 gr | 1.5 grams |
| fiber | 9.7 gr | 12.5 grams |
Comparing the dietary values of Jowar and wheat, you’ll be able to see that the content of micronutrients in each is analogous. However, Jowar stands out when aspects resembling the glycemic index and gluten content are taken into consideration.
Because jowar has a low glycemic index (62) in comparison with whole wheat (72), it takes longer for glucose to be released into the blood. Therefore, it helps prevent blood sugar spikes.
In addition to this, it is usually value noting that Jowar is gluten-free while wheat is just not. So while its dietary value could also be similar, its glycemic index and gluten content are reason enough to switch wheat in your every day meals with Jowar.
How to make Jowar a component of your every day weight loss program?
Yovar is one in all the healthiest selections you’ll be able to make in terms of your every day carbohydrate intake. Considering that a typical balanced weight loss program accommodates 55-60% carbohydrates, you’ll be able to devour one or one and a half servings of Jowar twice a day. Jowar is suitable for breakfast, lunch or dinner.
- The easiest method to include this millet in your weight loss program is roti. However, it’s best to mix it with other cereals and legumes. For example, you’ll be able to make multigrain atta by mixing 50% whole wheat wheat with 50% Jowar and other grains like Bajra, Ragi, Soya, etc.
- You may make oatmeal from this flour, which may be very healthy for youngsters. Add jowar with green mung, chana (Bengal gram) dal, sago (Sabudana), etc. to the multigrain atta and cook until it has the consistency of porridge using one part flour and three parts water.
- If you need to serve it salty, add jeera (cumin) and salt. Try the sweet porridge Gur (jaggery) and milk as an alternative. Adding crushed almonds will increase its dietary value.
- For South Indian dishes like dosas and idlis, you’ll be able to add jowar to regular rice cake in a 2:1 ratio (two parts jowar flour, one part idli rice cake). You may even make jowar muffins by replacing the refined flour in any muffin recipe with 50% whole wheat flour and 50% jowar flour.
- Jowar is barely denser than whole wheat, so it could take some time to get used to the taste at first. However, adding variety to your cereals is one of the best method to increase the dietary value of your every day weight loss program.
Jowar Healthy Indian Recipes
Healthy food can be incredibly tasty. With these recipes, you’ll be able to enjoy the advantages of sorghum while satisfying your taste buds.
#1 Jowara pancake
Ingredients:
- Jowar flour – 1 ½ cups
- garlic paste – ½ tsp
- Ginger-chili paste – ½ tsp
- Onion – 1 (small)
- Tomato – 1 (small)
- Dhania / Cilantro – 1 tbsp
- Salt for taste
- Oil for greasing the pan
Preparation:
- Dice the vegetables and set them aside in a bowl.
- Add the Jowar flour together with the finely chopped onion to a big bowl. Then add finely chopped tomatoes, coriander, garlic paste, ginger-chili paste and salt.
- Now mix all of the ingredients with a spoon.
- When every thing is combined, add water in batches and knead the dough.
- When the dough is prepared, take a small piece (the scale of a small lemon) and press it between your hands.
- Repeat this process with more small pieces of dough until you have finished every thing. If you do not feel comfortable using your hands, you should use a rolling board. You may use one large piece of dough as an alternative of several small ones.
- After pressing a couple of of them, it is time to bake them.
- Start greasing the preheated pan with oil, add the pressed dough, then fry over medium heat for two minutes.
- Turn them over and fry for an additional two minutes or until golden spots appear on either side.
- Take them out and serve them hot.
#2 Dates and coconut modak with Jowar flour
Ingredients:
- Jowar flour – 1 cup
- grated fresh coconut – 1/2 cup
- Dates – 1/2 cup (chopped)
- white sesame – 2 tbsp
- Ghee – 1 teaspoon
- Pinch of salt
Preparation:
- Toast the sesame seeds dry over medium heat and proceed doing so until they turn light brown. Now allow them to cool and grind to a superb powder.
- Grind the chopped dates until they form a paste. Add the paste, ground sesame seeds and grated fresh coconut to the bowl and blend well. Roll the mixture into small round balls and set them aside.
- Add flour and salt to a large bowl. Add the boiling water in batches to the flour. Mix well with a spatula and make a soft dough.
- Allow the dough to chill for 3-5 minutes before kneading thoroughly and be certain the dough is soft and smooth.
- Use some ghee to lubricate your hands. Then flatten a ball of rice flour dough.
- Place a ball of date mixture in the middle and canopy it on all sides to form a ball.
- Steam this mixture in greased idli plates for 10-Quarter-hour.
- Serve and luxuriate in!
#3 Ragi and Jowar Kanji
Ingredients:
- Rags in powder – 1/4 cup
- Jowar powder – 1/2 cup
- Jaggers to taste
- Water (3 cups
- Elaichi (powdered or whole)
Preparation:
- Toast the ragi and Jowar individually.
- Now mix them and add water. Then mix the mixture well and be certain there aren’t any lumps. Finally, add grated jaggery to your taste.
- Stir well until all of the jaggery pieces are dissolved and the mixture is thick.
- Sprinkle some cardamom over the mixture for flavor.
Make this millet a daily a part of your weight loss program and luxuriate in these advantages. You can do that with the delicious recipes listed above.
Application
From losing a few pounds to improving heart health, jowar has its own range of health advantages. Make millet a daily a part of your weight loss program and luxuriate in these advantages. You can do that with the delicious recipes listed above.
Frequently Asked Questions (FAQ)
Q. Is Jowar Roti good for weight reduction?
A: Jowar is high in fiber and keeps you feeling full for longer. Thus, it prevents the consumption of excess calories and contributes to weight reduction. It can also be filled with essential vitamins and minerals.
Q. Can we eat jowar roti on daily basis?
AND:Yes, you’ll be able to eat jowar rotis on daily basis.
Q. Does jowar contain carbohydrates?
A: Jowar is millet, and millet accommodates carbohydrates. However, on account of the upper amount of fiber, the carbohydrates contained in jovar are complex carbohydrates that will not be digested as quickly.
Q. Is Jowar Keto friendly?
A: No, it isn’t keto friendly. Jowar is a carbohydrate source and will increase carbohydrate content, making it unsuitable for a keto weight loss program.
