Known as sorghum in English, Jowar is globally being touted as the “new quinoa” for its gluten-free, whole grain goodness. In India, Jowar, known as Cholam in Tamil and Jonna in Telugu, is a staple, especially in the western and southern parts of the country where it is ground into flour and is used to make rotis, bhakri, cheela, dosa etc.
The easiest way to incorporate this millet in your diet is through rotis. It is best paired with other cereals and pulses. For example, you can make multigrain atta by mixing 50% whole wheat with 50% jowar and other cereals like bajra, ragi, soya, etc.
The ancient grain, a member of the millet family, is having a revival at the moment as people shift away from refined wheat products which are not considered good for health.
Benefits:
- Gluten-free: Gluten is a protein component found in wheat and barley-based foods, and is believed to cause digestive problems such as bloating, pain and stomach cramps. Jowar, a gluten-free whole grain, is considered an excellent alternative for people who suffer from ‘gluten intolerance‘ and it is rich in nutrients as well.
- Compared to other cereal grains like barley or rice, jowar contains a much higher concentration of fiber. A single serving contains more than 12 grams, which is more than the recommended daily intake of 48%. A high fiber diet lowers risk of obesity, stroke, high blood pressure, cardiac disease, diabetes and digestive problems.
- Jowar, a complex carbohydrate, is digested slowly, prompting a more gradual rise in blood sugar. That’s why it’s a great diet choice for diabetics and people who want to lose weight.
- One cup of jowar has 22 grams of protein, which supplies the body with energy as well as aids in cell regeneration.
- Good for Bone health: Because it contains high levels of magnesium, jowar helps maintain calcium levels in the body (magnesium increases calcium absorption).
- It contains B vitamins, which help the body build new tissues and cells, as well as potassium and phosphorous. Additionally, jowar contains traces of zinc, copper and over 20 micronutrients as well as high levels of antioxidants.
- This high fiber content ensures higher satiety levels, leading to lower consumption by keeping hunger pangs at bay.Therefore, the fiber content in jowar reduces your appetite, making it the ideal whole grain option for weight loss.
- The high dietary fiber content in jowar also helps improve digestion. The fiber is a bulking agent that helps stool pass smoothly through the digestive tract. The whole grain helps improve digestive health
