5 Reasons Why Jowar Is Good For You
Jowar, or sorghum millet, is a neutral millet used throughout the year. It is a gluten-free grain which bears significance in the present-day scenario where the occurrence of Celiac Disease (CD), an immunological response to gluten intolerance, is on the rise. Jowar, due to its nutritional value and versatility in cooking, is widely consumed. It’s rich in nutrients like fibre, protein, and essential minerals, making it a staple in many diets, especially in regions where it’s grown abundantly.
Jowar is grown in Maharashtra, Karnataka, Madhya Pradesh, Andhra Pradesh, Gujarat, Uttar Pradesh, and Tamil Nadu. Millets, including Jowar, are soil-friendly crops as they improve soil quality and can withstand harsh weather conditions while requiring less water to cultivate. Last year, in 2023, the Indian Government declared it the International Year of Millet to promote the crop and educate people about its numerous health benefits, advocating for its integration into our diets. Jowar is used in various dishes like roti, bhakri, aambli, malt, idli, dosa, etc.
Combining jowar with legumes in a 70:30 ratio enhances its nutritional value, as cereal and legume proteins complement each other.
Here are five reasons why Jowar is beneficial for health and why it should be included in your diet:
Rich in Complex Carbohydrates
Rich in complex carbohydrates means starches (resistant starch) and sugars in jowar are released more slowly than in other cereals. This leads to fewer sugar spikes and better blood glucose control, making it highly recommended for diabetics, people with metabolic syndromes, insulin resistance, and those looking to lose weight.
Rich in B-complex vitamins
Jowar is a good source of B-complex vitamins such as thiamine, riboflavin, and pyridoxine. It contains more than 20 minerals, including significant amounts of iron and zinc.
Rich in Dietary Fiber
Jowar contains a higher amount of fiber (both soluble and insoluble) compared to other grains. Fiber helps curb food intake by creating a sense of stomach fullness, leading to increased satiety and decreased food intake. This has a dual positive impact, aiding in weight loss and providing better glucose control.
Rich in Phenolic Compounds
Jowar is rich in phenolic compounds like flavonoids, which possess antioxidant properties and inhibit tumor development. Additionally, they reduce cellular DNA damage caused by oxidative stress.
Prevents GI Tract Disorders
Diverticular disease and associated constipation result from gut obstruction. One reason for this is decreased consumption of fiber-rich foods. Jowar contains a substantial amount of fiber, aiding in the smooth passage of fecal matter. These conditions are also found in people who consume excessive refined grains or those with celiac disease or gluten intolerance. For them, jowar is the best alternative.
Nutrition Facts Serving Size 100 g
Calories 329
Total Fat 3.5g
Saturated Fat 0.6g
Total Carbohydrate 72g
Dietary Fiber 6.7g
Sugar 2.5g
Protein 11g
Calcium 13.00mg
Iron 3.36mg
Potassium 363mg
Sodium 2mg
Thiamine 0.35mg
Riboflavin 0.14mg
Niacin 2.1mg
Folate 39.42mg
True Elements offers many interesting products made from jowar, providing an easy and convenient way for beginners who are looking to add jowar to their diet. True Elements is known for its clean ingredient list - what is written on the pack is what you get, with no hidden preservatives.
They also have a unique product known as Cereal Biscuit Jowar, which is the only single-ingredient cracker made with jowar and sweetened with jowar nectar.
Below are the products mentioned which is my tried & tested ones.
- True Elements Jowar Poha
- True Elements Jowar Atta
- True Elements Whole Jowar
- True Elements Dosa Mix Ragi & Jowar
- True Elements Whole Jowar Flakes
- True Elements Millet Shake
Today let’s take a conscious decision to add this powerhouse of nutrient in your diet & to order jowar based & other products you can visit its user friendly website.
There are many traditional & many innovative ways to include Jowar in our diet.Jowar Ambali/Fermented Jowar Malt, Jowar Moringa Roti/Adai, Jowar Khichdi and Jowar Idli are among the few amazing recipes that you must try using this nutrient dense grain.
Authored By: Sonali Kayal Makani
Certified Nutritionist, Diabetic Educator, Clinical Nutrition Advisor and Certified Weight Loss Expert.
