Millet
Maize – (Jowar)
Millet – Jowar or sorghum is a small grain since ancient times. This grain is widely grown in India. Jowar is a small grain millet that is gluten-free, high in fiber and rich in protein.
It is now a healthier alternative to maida. This nutrient-dense grain offers many health benefits, including weight loss, controlling diabetes, promoting optimal heart health, and also boosting energy levels.
It has been part of the regular diet of humans for over 5000 years all over the world.
Jowar grows in arid regions and also is a staple grain for poor and rural people.
Yellow Jowar and White Jowar
The white jowar variety has a glycemic index of 49.85 and also the yellow jowar has a glycemic index of 52.56. Both varieties are packed with antioxidants and also fiber.
It is proven significantly to control blood sugar levels. Jowar contains resistant starch, making this simple grain a staple in diabetic diet plans.
Nutrition facts
Jowar has been used since ancient times for its nutrients and health benefits. Being rich in protein, carbohydrates and also fiber, it promotes growth. It is an excellent grain in weight watchers diet.
It also controls diabetes. Rich in calcium, iron, phosphorus, potassium and sodium, these minerals strengthen the bones. Strengthens the immune system and prevents diseases.
Besides being a small grain, jowar contains significant amounts of vitamins, thiamin, niacin, folate and riboflavin. They are known to improve overall health.
Nutritional serving size is 100 grams
Calories – 329, Total Fat – 3.5g, Saturated Fat – 0.6g, Total Carbohydrates – 72g, Dietary Fiber – 6.7g, Sugar – 2.5g, Protein – 11g, Calcium – 13.00mg, Iron – 3.36mg, Potassium – 363 mg, Sodium – 2 mg, Thiamin – 0.35 mg, Riboflavin – 0.14 mg, Niacin – 2.1 mg, Folate – 39.42 mg.
Health Benefits of Millet – Jowar Cereals
* Promotes gut health
Being rich in fiber, jowar helps in the smooth functioning of the digestive tract. It is rated as one of the best foods in the world to improve the digestive process and is a gluten-free food for gut health. This is a normal adult diet. Meets 48% of the fiber recommendation. Also, regular intake of sorghum can help avoid bloating, constipation, flatulence, indigestion, muscle cramps, diarrhea and gastrointestinal problems.
*Cancer treatment
The presence of powerful antioxidants in jowar has high value. It prevents the risk of many types of cancer. The bran layer of jowar contains a rare antioxidant that plays an important role in the human body. These antioxidants are in very few foods and also help prevent certain cancers such as esophageal cancer and stomach cancer. Compared to those who eat wheat, people who eat jowar as a staple food are less likely to develop cancer. Antioxidants in it destroy free radicals that promote the formation of cancer cells.
*Jover for intestinal disease
Gluten intolerance and the consequences of consuming wheat-based products can affect a person’s health and cause allergic celiac disease. Jowar comes as a healthy and nutritious alternative to wheat for all people with gluten sensitivity. Jowar in the diet reduces bloating, indigestion, nausea and other gastrointestinal problems caused by gluten.
*Strengthens bones
The abundance of magnesium in jowar helps improve calcium absorption. Improves bone health. Both calcium and magnesium aid in bone regeneration and faster healing of fractured and aging bones. Regular inclusion in the diet plans of seniors can avoid the risk of osteoporosis and arthritis.
*Improves hemoglobin levels
Rich in essential minerals iron and copper. It improves blood flow and circulation in the body. Iron is an essential mineral for the development of red blood cells. Copper helps in the absorption of iron in the body, thereby treating cell growth and anemia. By including it in your diet, it contains 58% copper and can stimulate hair growth and prevent hair loss.
*For weight loss
If you are trying really hard to lose extra fats, start adding jowar to your diet. Its fiber and also 22 grams of protein help build muscle. Slows digestion and also curbs appetite. Reduces calorie intake. Works wonders on your overall health and weight.
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