In recent years, the world of nutrition and fitness has seen a growing interest in ancient grains and traditional foods that offer a range of health benefits. Jowar is known as sorghum, which has emerged as a nutritional powerhouse and has gained immense popularity. It continues to be a top choice for health-conscious individuals, and its versatility in cooking makes it a valuable addition to several diets. In this blog, we will find out more about jowar benefits on our overall health.
What is Jowar?
Jowar is a towering plant growing over six feet tall, but there are several other varieties that are cultivated, including the dwarf breeds, which makes it convenient for harvest. As it adapts well to extreme climatic conditions, it is believed to maintain a stable nutrition profile. However, it is generally red and hard when it is dried and ripe after harvesting to enhance the shelf-life of the grain. However, it is used to make many traditional delights such as bread, cakes, cookies, and porridge. Furthermore, jowar porridge made with milk and water is the easiest and most nutritious dish.
Why is Jowar Famous Among Fitness Enthusiasts?
Jowar is gaining popularity in the current times among fitness enthusiasts as a healthy substitute for wheat. However, it is consumed as a whole cereal or ground into flour; the flour has a soft feel and fine texture. The baked foods and pancake made out of jowar are fluffy, light, and delectable to consume. Since jowar has a sweet taste, it is also used to produce alcoholic beverages.
The Jowar Doshas
Jowar is usually kashaya and madhura in rasa, and it is easily digestible (laghu). However, it can also pacify the kapha and vata dosha and has a cold potency. The myriad of essential nutrients in jowar includes calcium, potassium, and iron. Moreover, besides these essential phytochemicals, abundant in the millet, they have been beneficial in losing weight and promoting cardiovascular health.
Nutritional Value of Jowar
The wealth of nutrients in jowar makes this cereal as one of the most commonly used grains since time immemorial for its indispensable health benefits. Over the years, this staple grain had lost somewhere in the era of urbanization and overdependence on processed foods. Also, we need to begin relishing traditional foods to reap the amazing nutritional profile.
Since Jowar is filled with carbohydrates, protein, and dietary fibre, it will promote development and growth. It is a perfect cereal for those who weight watcher’s as it regulates diabetes. By imbued with an immense amount of iron, calcium, iron, phosphorus, sodium, and potassium. However, these minerals will fortify the bones, strengthen immunity, and will keep diseases at bay. Apart from these, Jowar is well known for its vitamin, thiamine, and riboflavin, which are well-recognized in improving overall health.
Nutrition Facts Serving Size 100 g
- Calories: 329g
- Total Fat: 3.5g
- Total Carbs: 72g
- Dietary Fiber: 6.7g
Top 9 Health Benefits Of Jowar
1. It Promotes Gut Health
Jowar aids in the smooth functioning of the digestive system, which is owed to its abundance of dietary fiber. It is valued as one of the best foods in the world that helps in improving the digestion process and gluten-free food for gut health, as it will meet about 48% of the recommended dietary fiber, which is the recommendation of a normal adult.
2. Remedies Cancer Treatment
The presence of potent antioxidant in jowar is highly valued as it will prevent the risk of many types of cancer. The bran layer of jowar has the rarest antioxidant that plays a pivotal role in the human body. Also these antioxidants are found in some foods that are well-known to prevent certain types of cancers, such as stomach cancer and oesophageal cancer.
3. Improves Heart Health
The goodness of phytochemicals, phenols, tannins, and plant sterols in jowar is known to have a hypocholesterolemic effect. It is said that around 10-20mg of policosanols extracted from jowar will significantly reduce the LDL cholesterol levels. Noteworthy amounts of antioxidants, vitamin B,E, and minerals such as iron and magnesium is valuable in reducing cholesterol levels that avert plague formation, and it improve the circulation and blood flow. Furthermore, it prevents clogging of platelets and reduces the risk of stroke and heart attack.
4. Regulates Diabetes
Since Jowar is considered the perfect grain and that should be added to the diabetic’s meal plan as it is moderate in the glycemic index. The bran of jowar is rich in tannin, secretes enzymes that must have the ability to reduce the absorption of starch and sugar in the body. Jowar regulates the glucose levels and insulin sensitivity in the body, assisting in better diabetes control. Besides these high on fiber, thiamine, niacin, riboflavin, and folate, jowar will delay gastric emptying, which slows the release and absorption of glucose in the bloodstream. Consuming jowar roti on a regular basis will reduce hepatic glucogenesis.
5. Jowar For Irritable Bowel Syndrome
Gluten intolerance and the aftermath of consuming wheat-based products that take a toll on an individual’s health and the allergy that will result in celiac disease. However, jowar has a nutritious and healthy alternative for the wheat of people who are sensitive to gluten. Furthermore, Jowar in the diet will lessen indigestion, inflammation, and other gastrointestinal woes that will caused due to gluten.
6. Enhances Energy
Jowar is overpowered with Vitamin B3 or Niacin, which is an essential nutrient, and it is a vital component in the metabolism of energy in the body. In addition, consuming jowar in a diet regimen will boost metabolism and enhance energy levels throughout the day. Furthermore, jowar provides you with 28% of the dietary allowance of niacin from a single serving.
7. Strengthens Bones
An ample amount of magnesium in jowar will assist in promoting calcium absorption, which will help keep up the calcium levels and augment bone health. Magnesium and Calcium are two most crucial bone-friendly nutrients that assist in bone replacement and redevelopment, quickens the healing of fractured and ageing bones. However, regular addition of jowar millets in the elderly people's diet plans will avert the risk of osteoporosis and arthritis.
8. Improves Hemoglobin Level
Jowar is imbued with vital minerals copper and iron that work together to improve the blood flow and circulation in the body. Since iron is an essential mineral needed for the development of red blood cells, copper will aid the absorption of iron in the body, thus promoting cell growth and repair and augmenting the overall circulation of the blood, and treats anaemia. In addition to Jowar in your meal plan provides you with 58% of the recommended allowance of copper from a single serving and will also stimulate hair growth.
9. Jowar For Weight Loss
If you are trying really hard to shed those extra kilos, then start adding jowar in your diet as the whopping amount of fibre and about 22 grams of protein helps to make muscle mass that delays digestion, curb hunger pangs, reduces calorie consumption, it helps in losing weight. Jowar is a healthy and nutritious cereal that will add variety in your diet and at the same time work amazingly on your overall health.
How to Incorporate Jowar into Your Diet?
Since you are aware that there are some incredible health benefits of Jowar, here are some delicious ways to incorporate it into your diet:
- Jowar Roti: Swap out wheat rotis for the Jowar rotis. These gluten-free flatbreads are easy to make and can be enjoyed with a variety of curries and side dishes.
- Jowar Upma: Prepare a savoury jowar upma by saturating cooked jowar grains with vegetables and aromatic spices. It is a flavourful breakfast or snack option.
- Jowar Porridge: Begin your day with a warm bowl of jowar porridge. Then cook jowar grains with milk or water and top it with your favourite nuts,fruits, and a drizzle of honey.
- Jowar Salad: By adding cooked jowar grains to your salads for an extra crunch and nutritional boost. However, jowar pairs well with a variety of vegetables and dressings.
Side Effects of Consuming Jowar
Jowar is a good grain as it also helps in knowing the flip side too:
- If you are new to high-fiber foods then jowar can be a bit difficult on stomach. Moreover, there are people who have reported discomfort and bloating in the beginning. However these people have also reported bloating in the beginning. However, it is better to begin small and enhance consumption regularly.
- Raw Jowar has phytates and these compounds will reduce the body’s ability to absorb minerals such as iron and zinc. However, to avoid this, it is recommended to always soak, roast and ferment it.
- Since there are various jowar benefits, people with IBS or sensitive digestion should be careful. However, consuming it three times a day may feel too heavy. Balancing jowar with other grains or adding ghee will lighten the meal.
- Some people experiences heaviness or dryness when consuming jowar rotis, especially if they are not paired up with the moist dishes. This is not exactly harmful, however it can affect overall comfort during the meals.
- Even with the benefits of jowar roti, by consuming large amounts can affect your gut if your system is not used to it.
By knowing about these jowar side effects will help you to use it smartly in spite of cutting it out completely.
Final Thought
Jowar is a jam-packed with vital nutrients that are beneficial not only for growth and development. Also being a gluten-free grain, Jowar is a perfect cereal to combat celiac disease and gluten-free grain, and gluten intolerance, and it enhances overall health. However, this humble millet has been used since time immemorial for its magnitude of health benefits and rich nutrient profile. Adding this healthy grain in your regular meal plan to reap the wellness incentives of jowar and will also add variety in your staple diet.
