Jowar (Sorghum) – Benefits, Nutrition Value, & Recipes
April 5, 2023
April 5, 2023
Jowar is globally known as the “new quinoa” for its gluten-free and whole-grain goodness. It goes by the name of Sorghum in English. In India, jowar is a staple food item.
It has many words in different states, namely, Cholam in Tamil Nadu and Jonna in Andhra Pradesh. Jowar is ground into flour that is used to make Rotis, bhakri, cheela, dosa, etc.
Since it is a member of the millet family, jowar is gaining massive attention these days. It is an ancient grain whose popularity was shadowed by wheat and rice.
The revival of jowar is due to the shift in people’s mindset about consuming millets. From weight loss to improved heart health, jowar has a range of health benefits.
The high nutrient composition of jowar makes it a desirable grain when it comes to good health. Here are some of the several benefits of this whole grain:
Gluten is a protein component found in wheat and barley-based foods. It causes 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’.
Compared to other cereal grains like barley or rice, jowar contains a much higher concentration of fibre. A single serving contains over 12 grams, which is almost half the recommended daily intake for fibre. A high-fibre diet lowers the risk of obesity, stroke, high blood pressure, cardiac disease, diabetes, and digestive problems.
Jowar is a complex carbohydrate that digests slowly. As a result, it leads to stable blood sugar levels. Hence, it is a great diet choice for diabetics and people who want to lose weight.
100 grams of Jowar provides 11 grams of protein, which supplies the body with energy and aids in cell regeneration.
Jowar contains 8.45 mg of iron in every cup. Since the iron in jowar is non-heme (difficult to absorb), pairing it with a source of Vitamin C will give you the maximum benefit.
Because it contains high magnesium levels, 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 and potassium and phosphorus. Additionally, Jowar contains traces of zinc, copper, and over 20 micronutrients and high levels of antioxidants.
Jowar has a much higher concentration of dietary fibre when compared to other cereal grains. This high fibre content ensures higher satiety levels, lowering consumption by keeping hunger pangs at bay.
Therefore, the fibre content in Jowar reduces your appetite, making it the ideal whole grain option for weight loss.
The high dietary fibre content in Jowar also helps improve digestion. The fibre is a bulking agent that helps stool pass smoothly through the digestive tract. The whole grain helps improve digestive health and helps to treat conditions like diarrhoea, bloating, stomach ache and constipation.
The abundance of fibre in jowar helps lower LDL (or bad cholesterol) levels in the body, thus reducing the risk of a heart attack. The cholesterol-lowering properties of jowar also reduce the chances of hindered blood flow, arteriosclerosis and plaque formation.
The whole grain also contains antioxidants, apart from nutrients like magnesium, iron, and vitamins B and E. As a result, it helps avoid several cardiovascular conditions. Jowar also helps regulate plasma LDL cholesterol concentration while improving the HDL levels in the body.
Sorghum contains high amounts of niacin (or Vitamin B3). The B vitamin is integral in transforming food into energy usable by the body.
Niacin ensures that the energy levels in the body are consistent throughout the day rather than observing sudden spikes of energy. A rich source of niacin, a single serving of Jowar accounts for 28% of the recommended daily intake.
Iron and copper are two essential minerals found in Jowar. These minerals come together to play a vital role in improving the body’s blood circulation.
Iron is crucial to developing red blood cells in the body, while copper helps enhance iron absorption in the body. Thus, consuming the grain helps improve the development of red blood cells.
It also improves the overall circulation of blood in the body while reducing the chances of anaemia. A single serving of Jowar can give you 58% of your daily recommended intake of copper.
|Jowar (100 g)||Wheat (100 g)|
|Calories||349 Cal||346 Cal|
|Protein||10.4 g||11.8 g|
|Carbs||72.6 g||71.2 g|
|Fats||1.9 g||1.5 g|
|Fiber||9.7 g||12.5 g|
Upon comparing the nutrition values of Jowar and wheat, it is visible that the micronutrient content in both is similar. However, Jowar stands out when you consider factors such as glycemic index and gluten content.
Since Jowar has a low glycemic index (62) compared to whole wheat (72), it takes more time to release glucose into the blood. Therefore, it helps prevent spikes in blood sugar levels.
In addition to that, it is also worth noting that Jowar is gluten-free, whereas wheat is not. So although its nutrition values may be similar, their glycaemic index and gluten content is reason enough to substitute wheat in your daily meals with Jowar.
Jowar is among the healthiest choices you can make for your daily carbohydrate intake. Given a typical balanced diet comprises 55-60% carbohydrates, you can have one or one-and-a-half servings of Jowar twice a day. Jowar is suited for breakfast, lunch or dinner.
Healthy food can be incredibly delicious too. These recipes let you enjoy the goodness of sorghum while also satisfying your taste buds.
Make this millet a regular part of your diet and enjoy these benefits. You could do so with the help of the delicious recipes mentioned above.
From weight loss to improved heart health, jowar has its own range of health benefits. Make the millet a regular part of your diet and enjoy these benefits. You could do so with the help of the delicious recipes mentioned above.
A: Jowar is high in fiber, and it keeps you full for longer periods. Thus, it prevents the consumption of excess calories and contributes to weight loss. It is also packed with essential vitamins and minerals.
A: Yes, one can eat jowar rotis on a daily basis.
A: Jowar is millet, and millets do contain carbohydrates. However, due to the higher amount of fiber, the carbs in jowar are complex carbs which doesn’t get digested as quickly.
A: No, it is not keto friendly. Jowar is a carbohydrate source and it might shoot up your carbohydrate content, therefore making it unsuitable for a keto diet.