Jowar Millet Benefits and Side Effects: The Ultimate Guide
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- Last update: 11 June 2024
- Post updated 4 times
A lot of Indians conceive roti as a part of their diet which they eat almost daily. There are many types of roti, and the jowar millet is one of the most significant cereals used to make them. The jowar grain has different regional names such as durra, jowari, sorghum, great millet, or milo, and acts as a significant element in Indian traditional cuisine.
Over the years, jowar, a member of the millet family, has been truly overshadowed through urbanization and subtle and processed meals. The health advantages of jowar millet, ranging from weight control and more suitable heart health, have made it popular once more in current years. With many ways of it being prepared and its delicious taste, jowar has now been a preferred food for people keen on health and more sustainable choices.
What is Jowar Millet?
Jowar millet, also known as sorghum millet, is a versatile grain that is substantially grown and ate up in specific regions of the world, particularly in Africa and Asia. It serves as a vital staple meals crop, specifically in areas with confined rainfall for cultivating other cereals such as wheat or rice. Additionally, jowar millet is grown in different nations like the United States, Mexico, and Australia but as an animal feed.
Jowar Millet Nutritional Value
Nutritional Facts Serving Size 100g
| Nutrient | Nutrition |
|---|---|
| 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 |
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Benefits of Jowar Millet
Here are some more health benefits of jowar millet;
- Gluten-free option: Gluten avoiders, Celiac disease individuals, and those who follow the gluten-free diet for weight loss can consider jowar as a better pick or substitute in their diet.
- Blood sugar regulation: The fact that jowar is enriched with complex carbohydrates as its components makes it a better choice for diabetes patients and people who intend to lose weight since these types of carbohydrates are released in the body in a gradual way and stabilize the blood sugar. Furthermore, it is the basis of flour, having a low glycemic index. Hence, due to this it takes more time to release glucose as it deeps into the bloodstream keeping the blood sugar lower.
- Weight management aid: Because of Jowar’s fibre content, it induces a sense of fullness, supporting to scale back starvation cravings and lowering overeating. The use of jowar in preference to wheat permits you to achieve your weight reduction dreams.
- Bone strengthening: The magnesium content of jowar increases calcium absorption, improving bone health.
- Protein-rich source: Jowar got high protein content in it but be also has potassium, calcium, copper, zinc, phosphorus and other essential minerals and vitamins and antioxidants.
- Hemoglobin boost: Iron in Jowar is mainly non-heme, thus making it especially rich in iron. Hemoglobin crises can be eliminated by using jowar with vitamin C rich foods.
- Heart health: Majorly because of it’s high fibre content, jowar keeps you away from restricted blood flow, plaque buildup and arteriosclerosis. On top of all, its antioxidant component increases certain types of good cholesterol (HDL).
- Blood circulation improvement: Intake of jowar is a good source not only of iron but also of copper that is essential for blood circulation by stimulating the production of red blood cells and improves absorption of iron which in turn is a potential anaemia remedy. Copper rich jowar meets almost fifty eight percent of our daily copper demands by only one serving.
- Energy enhancement: With an abundance of niacin (Vitamin B3), jowar supports sustained energy levels and prevents abrupt energy spikes.
- Skin benefits: Jowar carries crucial nutrients including calcium, iron, phosphorus, magnesium, niacin, riboflavin, thiamin, folate, and antioxidants, which make contributions to healthy and glowing skin. Jowar provides notable skin health benefits whether used as a face pack or consumed daily.
Uses of Jowar Millet
Incorporating jowar meal to your diet is an excellent way of choosing a nutritious carb source that fits within your balanced diet plan seamlessly. The consumption of one to one and a half servings of jowar millet in a day should be advised, that will be a standard 55-60% carbohydrate of a balanced diet. Jowar makes a great addition to a variety of dishes because of its adaptability across breakfast, lunch, and dinner.
- Roti is a straightforward way to include jowar in your diet, but if you combine it with other cereals and pulses, you’ll get best results.
- Mix 50% whole wheat with equal amounts of Jowar, Bajra, Ragi, and Soya to create multigrain atta.
- Combined with green mung, chana dal, or sago in a one-to-three ratio, jowar flour makes highly nutritious porridge that is especially beneficial for children.
- If you want a savoury porridge, add jeera and salt; for a sweet porridge, try Gur and milk, with crushed almonds to enhance nutritional value.
- South Indian cuisine includes jowar by adding it to rice batter in a 2:1 ratio to make dosas and idlis.
- Jowar cupcakes can be made by adding a blend of 50% whole wheat flour and 50% jowar flour to any cupcake recipe.
- You may have to adjust to jowar’s denser texture, but diversifying your grains helps you enhance your health.
Jowar Millet Recipes
Eating healthy can also be a delightful culinary experience. Enjoy wholesome Johar goodness and flavorful delights with these recipes.
1. Jowar Millet Halwa
Ingredients
- ½ cup of jowar flour
- 2 tablespoons of ghee
- 6-8 cashew nuts
- 5 raisins
- 150 ml of milk
- ½ cup of jaggery
- 2 tablespoons of sugar
- ½ teaspoon of Cardamom
- For Garnishing:
- 2 teaspoons of finely chopped almonds
Preparation
- Cook raisins and cashews at medium flame for few minutes until they are done to a golden brown color. Finally, Keep them aside.
- Stir jowar flour in the right amount of ghee until it is completely cooked and begin to release a wonderful aromatic scent as it cooks.
- Over very low heat, cook the flour for about 5-6 minutes, then turn it off.
- Stir the milk bit by bit within the paste until you’ve accomplished a smooth paste.
- Then, the pan should be vacated. and stir until the sugar and jaggery are completely melted and they blend well.
- Cook the mixture, adding more ghee if necessary, stirring continuously, until it gets thickened and you could see drops of ghee come out of its edge.
- Add the cardamom powder, stir in it and then turn off the heat soon.
- Lastly, put the halwa in a serving dish and decorate with the fried nuts and chopped almonds on the side.
- Treat yourself to this delightful jowar halwa!
2. Jowar Millet Coriander Roti
Ingredients
- 1 cup of jowar flour
- 3/4 cup of hot water
- 1/4 cup of chopped coriander leaves
- 1 teaspoon of finely chopped green chilli
- 1/4 teaspoon of ajwain
- Salt to taste
- For Serving:
- Ghee as needed
Preparation
- Mix jowar powder with all other ingredients in a bowl. Add 3/4 cup of hot water in stages and mix with hands until a dough with a uniform surface is achieved.
- Make small balls out of the dough. With your fingers and palm, flatten each ball into a round shape. To prevent sticking, sprinkle jowar flour on the surface.
- Make each ball as thin as possible by rolling it out.
- Over medium heat, heat a tawa or skillet. Turn the roti over onto the hot surface with the flour side facing up.
- Use your fingers to sprinkle water lightly over the roti. Flip the roti after a few minutes when bubbles form on the base.
- The flipped side should be cooked until brown spots appear.
- Cook all sides evenly by pressing gently.
- Served with onion chutney or garlic chutney and ghee drizzled on top.
- Make a delicious meal with this coriander-infused jowar Roti!
3. Jowar Millet Pancake
Ingredients
- 1 ½ cups of jowar Flour
- ½ teaspoon of Garlic Paste
- ½ teaspoon of Ginger Chilli Paste
- 1 small Onion
- 1 small Tomato
- 1 tablespoon of Dhania / Cilantro
- Salt to taste
- Oil for greasing the pan
Preparation
- Dice the vegetables and put them to a bowl.
- Toss the whole jowar flour with finely diced onions in a large mixing bowl. Another thing that you can use in that mixture is tomato (finelly chopped), coriander, garlic paste, and ginger and chilly paste, plus salt.
- Mix up all together using a spoon.
- Make batches of the mixture which should be mixed with water and kneaded to form a soft dough.
- After rolling the dough and dividing it into small balls, press each with your palm to form little patties. If you wish so, you can put a rolling pin on or you can join dough together once again all into the shape of a large disc.
- Grease a skillet with oil over medium heat. Cook the pressed dough for approximately 2 minutes on each side, until golden spots appear.
- Once both sides are evenly cooked, flip the pancakes and cook for an additional two minutes.
- Serve hot from the skillet.
Jowar Millet Side Effects
A moderate amount of jowar millet can be incorporated, and it can be of help both with diabetic conditions and weight loss. Yet, the unripe jowar is deadly as it produces hydrogen cyanide, which has been identified to cause respiratory problems. It is potentially fatal to consume unripened jowar in large quantities.
FAQ on Jowar Millet
Is it good to eat jowar every day?
Suitable for consumption throughout the year, jowar is packed with protein, iron, and fibre, which helps maintain healthy cholesterol levels. You can substitute it for wheat rotis if you want a healthier option.
Which is better jowar or bajra?
As a high-quality fibre source, jowar is beneficial for digestion, fighting obesity, and maintaining a healthy blood sugar level. In contrast, bajra is high in vitamins, minerals, essential amino acids, insoluble fibre, protein, and other nutrients.
Is Jowar good for diabetics?
Having a low GI, jowar is a suitable choice for those with diabetes or looking to prevent blood sugar spikes.