Jowar: Uses, Benefits, Side Effects

Jowar is known to be a great source of energy and fibre without gluten, which makes it a popular choice of grain among those allergic to gluten. Fitness enthusiasts especially love incorporating jowar into their diets. So let us understand why it is so popular by learning its nutritional value:

Jowar has multiple health benefits, and because of that, it has become one of the most popular choices among the “weight-watchers.” However, it does not just benefit in keeping the weight in check, it has versatile benefits, some of which are discussed below:

Promotes Gut Health

Since it has a high fibre content and meets the adult dietary fibre recommendation, it improves digestion and gut health. It can also help prevent bloating, indigestion, flatulence, diarrhoea, cramping and similar other gastrointestinal problems.

It is Good for Heart Health

Another great benefit of high fibre content in jowar is that it contributes towards having a healthier heart. It helps the body reduce the LDL cholesterol (also known as bad cholesterol) levels, thus helping you improve your cardiovascular issues.

Boosts Energy Levels

Since jowar is rich in nutrients like niacin or vitamin B3 and has 10.6 g jowar protein per 100g, it can help your body’s metabolism, boosting energy levels. Vitamin B3 converts nutrients into energy and boosts it throughout the entire day and not all in one instant.

The major role of niacin is to ensure that your body avoids giving spikes of energy that are followed by sudden drops. Additionally, Sorghum may also help fulfill the daily Vitamin B3 requirement when consumed appropriately.

Gluten-Free Source

Gluten allergies can be nasty and annoying to overcome. If anyone has a severe gluten allergy, it may lead to other auto-immune conditions. Thus, one of the best jowar benefits is that it is gluten-free. It is a preferred choice to replace wheat, which is widely used in many products worldwide.

Thus, Sorghum is a relief for those who experience gluten allergy and its symptoms like inflammation, nausea and, in some cases, intestinal damage.

Regulates Diabetes

The glycemic index of Sorghum is moderate, which means that the jowar sugar content is low. Therefore, it is considered the best food source for diabetic people. Additionally, it is rich in tannin, which gives it the ability to reduce sugar and starch absorption in the body.

Moreover, it also helps the body regulate blood glucose levels and insulin sensitivity, which assists people suffering from diabetes. It has high fibre, niacin, thiamine, riboflavin folate, and carbs (72.1 g jowar carbs per 100g), which helps the body delay gastric emptying. This means that there are less sugar spikes and a slow release of glucose in the bloodstream.

May Improve Bone-Health

Jowar contains essential minerals such as Calcium (Ca) and Magnesium (Mg) which helps your body to maintain bone health. Calcium plays a direct role in developing and strengthening your bones. Whereas, Mg increases the Ca absorption and helps maintain calcium levels in the body.

Since jowar is rich in these two minerals, it can help speed up the healing process and reduce ageing of bones. Thus, it may also help in preventing diseases like osteoporosis and arthritis.

May Help Improve Circulation

Since Jowar is rich in Iron and Copper, they work similarly to the above duo, helping your body improve blood circulation. Iron is important for the development of red blood cells and for improving haemoglobin levels.

On the other hand, Copper helps in improving the Iron absorption in the body. Together, they work towards repair and cell growth, enhance hair growth and reduce the chances of developing anaemia.

Jowar is very commonly used in Indian households and can be found as an alternative to whole-wheat roti. To benefit from the rich nutrient content in jowar, there is more than one way in which it can be used in your daily diet. These are some of the easy and versatile jowar uses:

Jowar Roti/Bread: Just like a wheat dough is kneaded, you can knead a soft dough and make jowar rotis to enjoy jowar bhakri benefits alongside a balanced meal.

Replacement for rice: You can use sorghum grains as a replacement for rice or quinoa and make a salty porridge. You can enhance its nutritional value by adding lots of veggies to it.

Jowar Pops: Similar to popcorn, jowar can be used to make a delicious light snack which is healthier and nutritious. They can be made simply by heating them in a covered pan and waiting for them to pop.

Sweet Sorghum Porridge/Halwa: You can also make a sweet porridge using jowar flour, jaggery, and cardamom powder. You can make it more delicious by adding some ragi flour along with it.

Jowar Pancakes: This can be your quick breakfast or dinner recipe to kickstart your day or to slow down and relax. Simply add chopped veggies of your choice along with some spices to jowar flour and mix it into batter.

Understanding jowar benefits and side effects equally is important to make an informed decision before including it in the regular diet.

• While there are no side effects of consuming the grain in your daily diet, it is advised to consume the grain from a mature plant and in food quantities.

• We also recommend that you consult your doctor before planning its consumption for weight loss or any other purpose.

• Pregnant women should consult their doctor before adding jowar to their diet.

With changing lifestyles, it has become increasingly important to have a balanced diet by adding cereals like jowar to it. At the same time, it is crucial to protect yourself and your family from unexpected medical emergencies by getting the best health insurance policy.

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Jowar is one of the most nutritious and healthy grains that has a multitude of benefits and uses. It is used widely for its wonderful benefits, such as boosting energy levels, strengthening bones, removing toxins, maintaining heart and gut health and much more.

Consuming jowar in pregnancy is well-known and is said to help the baby and the mother stay healthy and get the necessary nutrients. However, before you add it to your daily diet, consult with your doctor and avoid self-medication.

Is jowar a millet?

Yes, it is known as white millet and packed with nutrients.

What are the jowar benefits for skin?

Since it is rich in multiple vitamins and minerals, it helps you achieve clear skin and healthy glowing skin.

Disclaimer: This is a general guide on Jowar: Uses, Benefits, Side Effects. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.