Jowar Benefits for Health, Skin and Healthy Recipes

Jowar, also known as sorghum grain, is one of the most celebrated millets worldwide. With the United Nations designating last year as the International Year of Millets, the importance of these ancient grains has never been more evident. Even though India is the largest producer of millets, most of us are unaware of the nutritional benefits of jowar.

Jowar is very special because it is highly nutritious, gluten-free, and rich in essential vitamins, minerals, and fiber. Jowar has a low glycemic index, which makes it ideal for managing blood sugar levels naturally. Also, it is packed with antioxidants that promote overall health.

Are you excited to know more about the Jowar benefits for health and skin? This article explores the diverse advantages of jowar consumption in detail.

Nutritional Profile of Jowar

Jowar, also known as sorghum, has a notable nutritional profile. A 100 gram of Jowar can provide the following nutrients:

• Protein:Jowar can be considered an ideal source of plant-based protein. About 10-11 grams (in 100 g).

• Fiber: Jowar abundant in dietary fiber, promotes digestion and helps in weight management. Roughly 6-7 grams.

• Vitamins: It provides essential vitamins, including B vitamins like niacin, riboflavin, and folate. Niacin (about 1.5 mg), riboflavin (0.1 mg), and folate (around 20 mcg).

• Minerals: Jowar is rich in minerals like iron (approximately 4-5 mg), magnesium (around 150 mg), phosphorus (about 280 mg), and copper (around 0.3 mg).

• Antioxidants: The antioxidants contained in Jowar help reduce oxidative stress and inflammation.

• Low Glycemic Index: Owing to its low glycemic index, Jowar helps to regulate blood sugar levels.

Top Health Benefits of Jowar (Sorghum) for Your Body

Have you ever thought why millet grains get this much acknowledgment? Nothing but its rich nutritional profile, and they are easy to grow. Environmentally, millets are drought-resistant, require minimal water, and can thrive in poor soil conditions. So, it is a versatile and sustainable choice. Below are the key Jowar Benefits you should know about:

Rich in Essential Nutrients

Jowar is often called a nutritional powerhouse because it is rich in essential nutrients. Jowar is abundant in protein, fiber, iron, calcium, and B vitamins. It properly nourishes your body more than just some calories. The high protein content improves muscle building, while the fiber helps with proper digestion and controls your food cravings. Iron and calcium in jowar keep our bones strong and boost the immune system.

The B vitamins help maintain a healthy metabolism. Jowar is a great choice for those looking to manage their weight or control blood sugar levels. Rather than filling your stomach, consuming jowar can provide essential nutrients and energy properly.

Easy to Digest

Wheat is a good choice, but what about those who have celiac disease or gluten intolerance? Jowar is an excellent choice for anyone with gluten intolerance or celiac disease, as it’s naturally gluten-free. Unlike wheat, jowar doesn’t trigger the uncomfortable symptoms that gluten can cause, such as bloating, indigestion, or stomach pain. It is very gentle on the digestive system. It is a perfect alternative for those looking to avoid gluten. You can use this nutritious grain by baking it, cooking it, or as a base for various dishes. Consuming jowar will ease your concerns about digestion.

Rich in Fiber

Those who have blood sugar always focus on sugar intake and neglect the importance of fiber in their diet. For blood sugar patients, jowar is a good choice. Jowar is popular for its high fiber content. The fiber in jowar helps with proper digestion, making the digestion process smoother and easier, which prevents constipation.

Improved gut health is one of the standout Jowar Benefits many people experience. It is essential for overall well-being. Eating foods rich in fiber, like jowar, can also reduce the risk of heart disease, stroke, and type 2 diabetes by lowering cholesterol levels and controlling blood sugar. Also, fiber plays a crucial role in weight management by saving you from overeating.

Abundant in Antioxidants

Jowar is rich in antioxidants like tannins, phenolic acids, and flavonoids. Antioxidants play a crucial role in protecting your body from damage caused by oxidative stress. These antioxidants neutralize oxidative stress caused by free radicals. In the article published by the Phyton International Journal of Experimental Botany on Sorghum, it is mentioned that the anti-cancer feature exhibited by Sorghum is mainly due to its antioxidant traits and the presence of phenolic components in it.

Helps in Weight Management

Due to its high fiber content, jowar can help you feel full longer and save you from food cravings. Less intake reduces overall calorie intake. These properties make it an excellent choice for those concentrating on weight loss.

Improves Heart Health

jowar is rich in fiber and antioxidants, and it lacks gluten. These factors contribute to improved heart health. One of the most notable Jowar Benefits is lower cholesterol levels, reduces blood pressure, and improves overall cardiovascular function.

Improves Hemoglobin Synthesis

Jowar is rich in iron and copper. Iron is essential to make red blood cells; at the same time, copper helps the body absorb iron better. This combination makes our blood circulation proper and helps to prevent anemia.

Jowar Benefits for Skin

Along with health benefits, jowar offers various skin benefits. Let’s explore jowar benefits for skin in detail.

• Youthful Skin: Jowar is filled with antioxidants. The antioxidants found in Jowar help neutralize free radical damage and help maintain glowing skin naturally. Regular consumption of jowar can help to reduce the signs of aging, such as wrinkles, fine lines, and sagging. It also helps to reduce dark spots by promoting the regeneration of healthy skin cells.

• Helps to Maintain Skin Elasticity: Jowar contains vitamins and minerals that are vital for skin health. The presence of B vitamins, especially niacin and riboflavin, helps maintain skin elasticity, which reduces the appearance of fine lines.

• Helps for Cleaning: Jowar has detoxifying properties. Therefore, jowar helps to cleanse the skin from within. This grain flushes out toxins from the body, resulting in clearer, brighter skin. Regular intake of jowar can help prevent acne and other skin blemishes.

• UV Protection: Some studies show that Jowar contains compounds that may offer UV protection. That doesn’t mean that it can substitute sunscreen. Instead, incorporating jowar into your diet can provide an extra layer of protection against sun damage.

Healthy Jowar Recipes

Jowar is a versatile grain that can be used in various dishes like rotis, salads, dosas, and more. Jowar based food items are now a trending topic on social media, it is a star among film stars. Two prominent actresses in the Indian film industry, Neena Gupta and Rakul Preet, praised dishes made of jowar recently.

1. Jowar Roti Recipe Suggested By Rakul Preet

Ingredients:

• Jowar flour
• Warm water
• Salt

Preparation:

• To a bowl, add jowar flour and a pinch of salt.
• Gradually add warm water to the flour and knead it into a smooth and soft dough.
• The dough should be divided into small balls to prepare the roti.
• Roll each ball into a flat roti.
• Cook the roti on the tawa by flipping both sides.
• Serve hot with any curries of your choice.

2. Trending Special Jowar Paratha Recipe of Neena Gupta

Ingredients:

• 1 cup jowar atta,
• ½ cup wheat flour ( not compulsory, using this will consistency to your dough)
• ¼ teaspoon salt
• water
• 1 cup paneer
• 2 teaspoon onion greens
• 1 small onion
• 1 green chilli
• ½ teaspoon cumin powder
• ½ teaspoon chaat masala
• ½ teaspoon black pepper powder
• salt
• 2 teaspooon fresh coriander leaves

Preparation:

Take a bowl for mixing, combine jowar atta, wheat flour (if using), and salt. Gradually add water and mix them until it forms a smooth and pliable dough. Cover and let it rest for 15 minutes. Divide the dough into equal-sized balls. Then follow the usual paratha making steps, roll, stuff and roll. Then cook this thing using a tawa and enjoy this nutritious meal.

3. Jowar Puttu

Ingredients:

• Sprouted Jowar flour
• Salt
• Water
• Grated coconut

Preparation:

• Roast the sprouted Jowar flour.
• To the flour, add salt and gradually add water to it to obtain the correct consistency required for making puttu.
• To the puttu maker, add the grated coconut and the rinsed Jowar flour mix just as we do for a normal puttu recipe.
• After cooking it for five more minutes after the steam comes, Jowar puttu is ready to be served.

4. Jowar Dosa

Ingredients:

• Jowar flour
• Rice flour
• Semolina
• Water
• Salt
• Chopped onions
• Chopped coriander leaves
• Chopped green chillies
• Cumin
• Red chilly powder
• Turmeric powder

Preparation:

• Mix all the ingredients to obtain a thin, runny dosa batter.
• To the hot tawa, pour the dosa batter.
• Drizzle a few drops of oil and flip to cook the dosa on both sides.
• Jowar dosa can be served hot with chutney.

Things to Know Before Cooking Jowar

• Do not buy polished Millets.
• Do not wash overly, it will lead to loss of fiber content in it.
• Soak this for 6 to 8 hours before cooking to get maximum benefits and to avoid digestive problems.
• Cook in the same water used for soaking to prevent loss of micronutrients and fiber.
• Avoid the use of pressure cooker for cooking and try to cook in mud pots.

Potential Side Effects of Jowar

Jowar is a nutritious addition to your diet when consumed in moderation. But excess consumption may result in the following side effects:

• If Jowar is consumed without adequate water intake, then there is a chance of developing digestive issues like bloating.
• The presence of hydrogen cyanide in immature Jowar might be harmful to humans.
• The allergic reactions to Jowar flour cannot be neglected completely, and upon experiencing any discomfort, seek medical help.
• It is recommended to consult a doctor before consuming Jowar in large quantities to avoid any complications resulting from the interaction of Jowar with the medication you are undergoing.
• The absorption of minerals like zinc and iron may be hindered due to the presence of phytic acid in Jowar. Some of the ways to reduce the phytic acid content in Jowar are by allowing Jowar to be soaked, sprouted or fermented before use.

Conclusion

Jowar offers a wide range of benefits, from promoting overall health and skin to aiding digestion and weight management. By incorporating this versatile grain into your diet, you can experience these Jowar benefits firsthand. Whether consumed as rotis, porridge, or in soups, Jowar is a wholesome addition to a balanced diet.

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