Because of its gluten-free and whole-grain deliciousness, jowar is dubbed the "new quinoa" over the world. In English, it is referred to as Sorghum. Jowar is a staple grain in India.
Cholam in Tamil Nadu and Jonna in Andhra Pradesh are two of the many words for it. Jowar is pounded into flour called the jowar atta, which is used to produce rotis, bhakri, cheela, dosa, and other Indian dishes.
Jowar is garnering a lot of attention these days because it is a millet family member. It is an ancient crop that has been overshadowed by wheat and rice in terms of popularity. The resurgence of jowar is owing to a shift in people's attitudes toward millets. Jowar provides a wide range of health advantages, from weight loss to enhanced heart health.
12 Jowar Health Benefits
Jowar is a beneficial grain for excellent health because of its high vitamin content. Here are just a few of the many advantages of this whole grain:
- Gluten-free option
Gluten is a protein found in foods made from wheat and barley. It causes bloating, discomfort, and stomach cramps, among other things. Jowar, a gluten-free whole grain, is a popular choice for persons with gluten intolerance.
- Fiber-dense Jowar
When compared to other cereal grains such as barley or rice, jowar has a substantially higher fiber content. A single serving has almost 12 grams of fiber, which is about half of the daily fiber recommendation. Obesity, stroke, high blood pressure, heart disease, diabetes, and digestive disorders are all reduced by eating a high-fiber diet.
- Jowar helps to keep blood sugar levels in check.
Jowar is a slow-digesting complex carbohydrate. As a result, blood sugar levels remain steady. As a result, it is an excellent diet for diabetics and anyone looking to reduce weight.
- Protein-dense Jowar
Jowar contains 11 grams of protein per 100 grams, which provides energy to the body and aids in cell repair.
- Powered by Iron
Every cup of jowar has 8.45 milligrammes of iron. Because the iron in jowar is non-heme (difficult to absorb), you'll get the most benefit if you combine it with a source of Vitamin C.
- Jowar Is Beneficial to Bone Health
Jowar aids in the maintenance of calcium levels in the body because of its high magnesium content (magnesium increases calcium absorption).
- Vitamins, minerals, and micronutrients abound
It contains B vitamins, potassium, and phosphorus, which help the body produce new tissues and cells. Jowar also has traces of zinc, copper, and over 20 minerals, as well as a high level of antioxidants.
- Jowar Assists with Weight Loss
When compared to other cereal grains, jowar has a substantially higher nutritional fiber content. This high fiber content promotes satiety, which reduces intake by preventing hunger pangs.
As a result, Jowar's high fiber content suppresses appetite, making it an excellent whole grain for weight loss.
- Jowar is good for the digestive system.
Jowar's high dietary fiber content aids with digestion as well. Fiber is a bulking substance that aids in the smooth passage of stool through the digestive system. Diarrhea, bloating, stomach discomfort, and constipation can all be alleviated by eating whole grains.
- Jowar is good for your heart.
Jowar's high fiber content helps to lower LDL (bad cholesterol) levels in the body, lowering the risk of a heart attack. Jowar's cholesterol-lowering qualities also help to prevent blood clots, arteriosclerosis, and plaque development.
Apart from minerals like magnesium, iron, and vitamins B and E, the whole grain also contains antioxidants. As a result, it aids in the prevention of a variety of cardiovascular diseases. Jowar also aids in the regulation of plasma LDL cholesterol levels while increasing HDL levels in the body.
- Jowar Helps You Feel More Energized
Sorghum has a high niacin content (or Vitamin B3). The B vitamin is necessary for the conversion of food into energy that the body can use. Niacin keeps the body's energy levels steady throughout the day, rather than experiencing unexpected bursts of energy. Jowar is a good source of niacin, with a single serving providing 28% of the daily required amount.
- Jowar Improves Circulation
Jowar has two key minerals: iron and copper. These minerals work together to aid in the improvement of blood circulation in the body. Iron is required for the formation of red blood cells in the body, and copper aids iron absorption. As a result, eating the grain aids in the production of red blood cells.
It also enhances blood circulation in the body as a whole, lowering the risk of anemia. A single dish of Jowar will provide you with 58 percent of your daily copper requirement.
Nutritional Values of Jowar vs. Wheat
When the nutritional qualities of Jowar and wheat are compared, it is clear that their micronutrient content is similar. Jowar, on the other hand, stands out when it comes to glycemic index and gluten content.
Because Jowar has a lower glycemic index (62) than whole wheat (72), it takes longer for glucose to enter the bloodstream. As a result, it aids in the prevention of blood sugar increases.
It's also worth mentioning that Jowar is gluten-free, but wheat is not. Although their nutritional contents are comparable, their glycemic index and gluten content are sufficient reasons to replace wheat in your everyday meals with Jowar.
Jowar contains a variety of health advantages, ranging from weight loss to enhanced heart health. Make millet a part of your normal diet to reap these benefits. With the help of the delectable tips mentioned above, you may accomplish so.