The Gluten-Free Jowar: Healthy Nutritional Grain For Your Diet

Jowar is one of the world’s top five healthiest grains. Jowar, commonly known as sorghum in English, has recently been dubbed the “new quinoa“ because to its gluten-free status and several health benefits. The Jowar’s rich nutritional makeup makes it a desired grain for excellent health!

Sorghum has been considered a part of a healthy diet. Regular eating of sorghum grains has several health benefits most important of which is cancer prevention due to rare antioxidants found in the grain’s bran layer.

Jowar, an ancient grain and one of India’s top five cereal crops, is extremely drought resistant and hence an excellent food choice for desert and dry regions. It includes a variety of nutrients and may be useful to one’s health.

Jowar

Jowar, also known as sorghum, is a grass family genus with around 25 species of flowering plants. Sorghum is a member of millet family and is gaining popularity these days. It has been a staple of human diets for almost 5000 years, spanning civilizations across the world.

The Jowar is often regarded as the “new quinoa” due to its gluten-free and whole-grain properties. In English, it is known as sorghum. Jowar is a staple meal in India. It is an ancient crop that has been overshadowed by wheat and rice in terms of popularity.

Jowar is praised as a healthier alternative to refined wheat or all-purpose flour. This fiber-rich millet is widely farmed in India. It is a flowering plant of grass family Poaceae that is grown around world, including Australia, Africa, Asia, and Central America.

Jowar is also known as durra, Egyptian millet, gigantic millet, kafir corn, feterita, guinea corn, Sudan grass, milo, Juwar, Jwari in Marathi, Cholam in Tamil, Jolal in Kannada, and Jonnalu in Telugu.

Jowar was used in animal feed, but due to its health benefits, individuals have begun to include it into diet. Sorghum is pounded into flour, which is used to create rotis, bhakri, cheela, and dosas, among other things.

Nutrition Facts of Jowar

Jowar’s nutrients composition includes calcium, sodium , potassium, iron and phosphorus. Jowar is high in vitamins and minerals, as well as protein and fiber, making it an excellent addition to diet.

The healthy nutrients present in the Jowar (100 g) are as follows:

• Energy: 349 kcal
• Protein: 10.4 g
• Carbohydrates: 72.6 g
• Fats: 1.9 g
• Fibre: 9.7 g
• Sugar: 2.5 g
• Calcium: 13 mg
• Potassium: 363 mg
• Sodium: 2 mg
• Thiamine: 0.35 mg
• Riboflavin: 0.14 mg
• Niacin: 2.1 mg
• Folate: 39.4 mg

Jowar is the most widely used cereal grains in the world, owing in large part to the high nutritional value it provides to consumers. It also contains vitamins including thiamine, riboflavin, and niacin.

Also Read: Health Benefits Of Organic Millets – A Smart Crops

Health Benefits Of Jowar

Jowar’s rich nutritional content makes it a preferred grain for optimum health. Because of its high nutritious content, jowar has several health benefits. It is a desired grain since it can help with health.

Here are some of the many benefits of this whole grain:

Manages Blood sugar levels

Sorghum is a complex carbohydrate that takes time to digest. As a consequence, blood sugar levels remain steady. As a result, it is an excellent diet for diabetics and anyone looking to reduce weight. Jowar is a complex carbohydrate that digests slowly, resulting in stable blood sugar levels.

Jowar, which is strong in fiber, thiamine, niacin, riboflavin, and folate, delays stomach emptying, reduces glucose release and absorption in the circulation, and prevents blood sugar rises. As a result, it takes longer to release glucose into the blood and keeps blood sugar levels stable.

Beneficial to Bone Health

Jowar includes magnesium, copper, and calcium, which aid in the formation of strong bones and tissues. Calcium and magnesium are two of the most critical bone-friendly minerals that help with bone rebuilding and the repair of shattered and ageing bones.

These necessary minerals are for growth of bone tissue and aid in the mending of injured bones as well as the preserving of the strength of ageing bones. Regular inclusion of jowar in the diets of the elderly can reduce the incidence of osteoporosis and arthritis.

Enhances digestion

Jowar includes a good quantity of fiber, around 48% of what bodies require on a daily basis. Fiber gives weight to faeces, allowing it to travel easily through digestive tract. Because jowar aids digestion, it helps to avoid issues such as gas, bloating, constipation, and diarrhoea.

Sorghum has a high dietary fiber level, which can help with digestion. This is because fiber acts as a bulking agent, which the body need in order for faces to flow easily through the digestive tract. This whole grain has the potential to boost digestive health.

Enhances Heart Health

Jowar’s high fiber helps decrease LDL levels in body, lowering the risk of a heart attack. Jowar’s cholesterol-lowering properties also reduce the likelihood of impaired blood flow, arteriosclerosis, and plaque formation. It reduces the risk of heart disease, including stroke, by lowering LDL cholesterol.

Sorghum is also high in antioxidants, which aid to raise healthy cholesterol. Jowar’s high fiber content decreases LDL (or bad cholesterol) levels in the body. This can lower risks of having a heart attack. Jowar’s cholesterol-lowering effects help to enhance blood flow, reduce arteriosclerosis, and inhibit plaque formation.

It’s Gluten-free

Jowar might be a wonderful option for those who suffer from gluten sensitivity. Gluten sensitivity can cause digestive issues such as bloating, discomfort, cramping, and so on. Sorghum grains are excellent replacements for wheat in the diets of those who are gluten intolerant.

Sorghum is regarded as a suitable option for those suffering from gluten sensitivity or Celiac disease, and those on a gluten-free diet for weight reduction. It relieves the body of the inflammation, nausea, and major intestinal damage that gluten can cause in those who are allergic to gluten.

Also Read: Know About Ragi Food: Health Benefits And Easy Ways To Use

How To Use Jowar

Jowar is the healthiest carbohydrate sources you may consume daily. You can consume one or one-and-a-half servings of Sorghum twice a day if average balanced diet contains 55-60% carbs.

• Jowar is suitable for breakfast, lunch, and supper.
• Roti is the simplest method to add this grain into diet.
• It is recommended to combine it with other cereals and pulses.
• Jowar, and other grains such as Bajra, Ragi, Soya, and so on.
• Add jeera and salt if you wish to dish it savoury.
• Instead of sugar, add Gurand milk for delicious porridge.
• Crushed almonds will boost its nutritional worth.
• It can be substituted for rice in South Indian meals such as dosas and idlis.
• Also make Jowar cupcakes by replacing 50% whole wheat flour for the refined flour in any cupcake recipe.

Because jowar is thicker than whole wheat, flavor may take some getting accustomed to at first. However, varying dietary grains is the most effective strategy to boost the nutritious value of daily diet.

Side Effects of Jowar

Jowar has no major side effects, unlike a vast variety of other meals. The only risk to be aware of is the possibility of becoming allergic to the grains, which is quite rare.

However, immature jowar contains hydrogen cyanide, which is toxic, causes respiratory issues, and can be deadly if consumed in large numbers.

Keep in mind that, as delicious as jowar is, it should be used in moderation. Anything in excess is harmful to health. Please visit a doctor right away if you detect any symptoms after eating jowar.

Summary

Jowar has its own set of health benefits, ranging from weight loss to enhanced heart health. Make millet a regular component of diet to reap these benefits. You might do so by following the great recipes listed above.

Sorghum is also widely used to create syrups and molasses. This grain may be used to make various sorts of alcoholic drinks and biofuels across world. Jowar may be used as cow feed in addition to its human use.

Jowar has the ability to boost health, whether it is for internal system, hair, or skin. There are several delectable recipes that make eating Sorghum enjoyable. Add this nutritious grain to normal diet to gain the benefits of Jowar while also adding diversity to diet.