Health Benefits of Jowar

Jowar, also called Sorghum, is awarded as a healthy alternative for all-purpose or refined flour. It is also titled the “new quinoa” because of its whole-grain and gluten-free goodness. The jowar plant is flowering and belongs to the grass family Poaceae.

Due to its nutritional value, jowar has been part of many staples for more than 5,000 years across the globe. There are various health benefits of jowar, which we are going to discuss in this blog. By understanding jowar nutrition and its benefits, you can make healthy choices by incorporating it into your diet.

Jowar Nutritional Value

Properties of Jowar

Jowar comes in various types, each with its unique nutritional composition, making it a desirable grain. Let us take a closer look at the diverse properties of jowar.

Health Benefits of Jowar

Jowar is a rich source of complex carbohydrates and other essential nutrients, which makes it suitable for healthy meal options. Some of the popular health benefits of jowar are mentioned below:

Jowar is Good for Weight Loss

One of the significant health benefits of jowar is that it is good for weight loss. Jowar is rich in fibre, which makes it suitable for weight loss. The dietary fibre present in jowar promotes a feeling of fullness, which helps prevent overeating and controls appetite.

It also manages hunger pangs throughout the day and helps manage calorie intake, thus supporting weight management goals.

Jowar Manages Blood Sugar Levels

Jowar also plays a crucial role in managing blood sugar levels. Its glycemic index is low, typically around 54. Due to this, when consumed, it has a very slow and steady effect on blood sugar levels.

The sugar content of jowar enters the bloodstream slowly, which helps avoid crashes and spikes in blood sugar levels. Furthermore, jowar contains magnesium, which also helps regulate blood sugar.

Jowar Supports Bone Health

Another known jowar benefit is that it helps support bone health due to the presence of essential minerals like phosphorus and calcium. Phosphorus is a mineral that works very closely with calcium to build bones. Regular intake of these essential nutrients in the form of jowar can help maintain strong and healthy bones.

Furthermore, it prevents various bone-related illnesses, such as arthritis and osteoporosis. Jowar also contains magnesium, a crucial mineral for bone formation.

Jowar Promotes Heart Health

Jowar is a heart-healthy food grain. It is rich in dietary fibre and packed with various phytonutrients, which reduce the risk of cardiovascular diseases. The fibre content of jowar helps maintain blood pressure by lowering bad cholesterol levels.

Moreover, antioxidants present in jowar help protect the cardiovascular system from oxidative damage. Regular intake of Sorghum helps avoid heart-related ailments.

Jowar is Gluten-free

Another known jowar benefit is that it is gluten-free. It is an essential dietary addition for those who are suffering from gluten sensitivity and looking for gluten-free options. Many grains, like wheat, barley, etc., contain gluten, which causes digestive issues in individuals who have celiac disease.

Jowar is a suitable option since it does not cause digestive issues like bloating, constipation and more after-consumption

Jowar Enhances Digestive Health

Jowar is a suitable food choice for individuals who want to manage their digestive health. The fibre in jowar, particularly the insoluble fibre, adds bulk to stool and promotes regular bowel movements, helping to prevent constipation.

It also aids in the smooth passage of food through the digestive tract, reducing the risk of gastrointestinal issues like bloating, indigestion and irritable bowel syndrome. Furthermore, the fibre in jowar acts as a prebiotic, which maintains a healthy gut microbiome.

Jowar Boost Energy

The complex carbohydrates in jowar help boost energy levels. Unlike simple carbohydrates, which are quickly digested and can lead to spikes and crashes in blood sugar, complex carbohydrates are broken down more slowly by the body.

This slow digestion provides a steady, sustained release of energy over a longer period. Furthermore, it is also high in dietary fibre, which ensures the slow release of glucose in the bloodstream and keeps energy levels high.

Jowar Improves Hemoglobin Level

Another health benefit of jowar is that it helps improve haemoglobin levels. It is packed with essential nutrients like copper and iron, which are responsible for the blood flow and circulation in the body.

The iron content of jowar is important for the development of red blood cells, while copper helps the body absorb the iron. The addition of jowar to the diet can fulfil 58% of the daily intake of iron.

Jowar Enhances Skin Health

Most individuals incorporate jowar into their diet because of its benefits for the skin. Jowar is rich in antioxidants, vitamins, folate and magnesium, which contribute to overall skin health.

The antioxidants in jowar, including flavonoids and polyphenols, help neutralise free radicals, which are harmful molecules that contribute to premature ageing, skin damage and wrinkles.

Jowar's vitamins help with skin repair and hydration. Furthermore, magnesium contributes to skin elasticity and can reduce signs of dryness or dullness, keeping the skin soft and smooth.

Side Effects of Jowar

There is no doubt that jowar is a healthy food choice. However, if it is consumed in excessive quantities, it may cause some side effects. Some of the popular side effects of jowar are mentioned below:

Jowar May Cause Digestive Issues

Jowar is rich in dietary fibre, so if consumed in large quantities, it may cause various stomach-related issues such as bloating, gas, diarrhoea, etc. It is generally common in individuals who rarely consume dietary fibre-rich foods.

Jowar May Interfere with Mineral Absorption

Another common side effect of jowar is that it may interfere with mineral absorption. Jowar contains phytic acids, which can lower the intake of zinc and iron from the diet. However, this can be easily mitigated if you soak or ferment jowar before use since it helps lower the phytic acids.

Jowar May Interfere with Thyroid Function

Another side effect of jowar is that it may interfere with the thyroid function in the body if consumed in excessive amounts. It contains goitrogens, which are naturally occurring substances that can interfere with thyroid hormone production. However, to mitigate this, it is important to cook jowar well before eating.

Jowar May Cause Allergic Reactions

Jowar may also cause allergic reactions in some individuals, such as difficulty breathing, swelling, skin irritation, etc. It is generally common in individuals who have grain allergies or sensitivity to millet consumption.

How to Maximise the Health Benefits of Jowar – Jowar Recipes

Due to its high nutritional value, jowar is used in a variety of dishes. Below are some of the common jowar recipes popular in Indian households.

Jowar Flour Chappati

Ingredients

• 1 cup of jowar flour
• ¾ cup of hot water
• Pinch of salt

How to Prepare

• Step 1: Pour a jowar flour into a bowl and add salt
• Step 2: Add water to the mixture.
• Step 3: Knead it to form a soft dough.
• Step 4: Once the dough is prepared, divide it into small balls.
• Step 5: ​Flatten the ball with a palm or rolling pin to form a round shape.
• Step 6: Heat the chapati on a non-stick pan on medium flame.
• Step 7: Cook the chapati from both sides.
• Step 8: Once it is cooked, switch off the flame and serve it hot with any curry of your choice.

Jowar Pancake

Ingredients

• 1 ½ cup of jowar flour
• ½ teaspoon of garlic paste
• 1 onion chopped into small pieces
• 1 teaspoon of ginger and chilli paste
• 1 tablespoon of cilantro leaves
• 1 tomato chopped into small pieces
• Oil to grease the pan
• Salt to taste

How to Prepare

• Step 1: Mix all the chopped vegetables in a bowl.
• Step 2: Next, add the jowar flour in a bowl and add salt.
• Step 3: Mix all the ingredients and then add water.
• Step 4: Knead the mixture to form a soft dough.
• Step 5: Make a small batch of balls.
• Step 6: Press each ball with a palm to form a round shape.
• Step 7: Grease a skillet with oil and put it on low or medium flame.
• Step 8: Put the round-shaped pancake on the skillet and cook it on medium heat until it is cooked from both sides.
• Step 9: Switch off the flame and serve it hot.

Best Time to Eat Jowar

The health benefits of jowar make it a suitable food option. However, often, individuals are confused about the best time to eat jowar. Here are some ways to consume jowar throughout the day.

Breakfast

Eating jowar upma or porridge in the morning is the best way to stay full and satiated for a long time. Its complex carbohydrates provide long-lasting energy.

Pre-Workout Session

Jowar is a good pre-workout meal option because its slow-digesting carbohydrates provide sustained energy during exercise.

Lunch

Jowar can be included in lunch in the form of roti, khichdi, or salads, as it helps provide steady energy throughout the afternoon and keeps you feeling full, reducing the temptation for unhealthy snacks.

Who Should Avoid Eating Jowar?

Jowar nutrition makes it a great food option. However, some individuals should avoid consuming it because of its side effects.

Individuals with Grain Allergies

Individuals who have grain allergies should avoid consuming jowar, as it may cause allergic reactions, such as skin rashes and irritation.

Individuals with Digestive Sensitivities

Jowar is high in fibre, which is generally beneficial for digestion. However, individuals with sensitive stomachs, irritable bowel syndrome (IBS), or other digestive disorders should avoid consuming it.

Individuals with Thyroid Issues

Those who have thyroid problems should avoid consuming jowar as it contains goitrogens, which can interfere with thyroid function.

Pair your Nutritional Choices with the Right Health Insurance Plan

Incorporating a healthy food option like jowar into your diet is a suitable option if you want to keep yourself healthy. However, medical emergencies can occur to anybody without prior warning. These medical emergencies not only drain your financial savings but also cause emotional turmoil.

By investing in Reliance's health insurance plan, you can protect yourself from unexpected medical expenses. Our health insurance plans are curated to cater to individuals' varying needs. Whether you are looking for individual health insurance, senior citizen health insurance, or more, we have got you covered.

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FAQs About Health Benefits of Jowar

• Is it good to eat jowar in winter?

  Yes, eating jowar in winter is a great choice. It is warming and provides sustained energy due to its high carbohydrate and fibre content. Jowar can help keep you feeling full and support your immune system during the colder months.

• Can I eat jowar regularly?

  Yes, you can eat jowar regularly as part of a balanced diet. It is highly nutritious and rich in fibre, protein, vitamins and minerals, making it a healthy choice. Regular consumption of jowar can support digestion, provide sustained energy and improve overall health.

• Can jowar flour be used to bake cakes or bread?

  Yes, jowar flour can be used for baking cakes or bread, but there are some considerations to keep in mind. Jowar flour is gluten-free, which means it does not have the elasticity and structure that wheat flour provides. As a result, baked goods made with jowar flour may be denser.

Disclaimer:

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