Jowar (Sorghum) – Benefits, Nutrition, & Recipes

Jowar is globally known as the “new quinoa” for its gluten-free and whole-grain goodness. It is called Sorghum in English. In India, jowar is a staple food.

It has many words in different states namely Cholam in Tamil Nadu and Jonna in Andhra Pradesh. Jowar is ground into flour which is used to make rotis, bhakri, cheela, dosa, etc.

Being part of the millet family, jowar is getting a lot of attention these days. It is an ancient grain whose popularity has been eclipsed by wheat and rice.

The revival of jowar is due to the change in people’s mentality regarding the consumption of millet. From weight loss to improved heart health, Jowar has a range of health benefits.

12 Health Benefits of Jowar

The high nutrient composition of jowar makes it a desirable cereal when it comes to good health. Here are some of the many benefits of this whole grain:

1. Gluten-free

Gluten is a protein component found in foods made from wheat and barley. It causes digestive issues such as bloating, pain, and stomach cramps. Jowar, a gluten-free whole grain, is considered an excellent alternative for people with “gluten intolerance”.

2. High fiber jowar

Compared to other grains like barley or rice, jowar contains a much higher concentration of fiber. A single serving contains more than 12 grams, which is nearly half of the recommended daily fiber intake. A diet high in fiber reduces the risk of obesity, stroke, high blood pressureheart disease, diabetes and digestive problems.

3. Jowar Controls Blood Sugar Levels

Jowar is a complex carbohydrate which is digested slowly. As a result, it leads to stable blood sugar levels. It is therefore a big diet choices for diabetics and people who want to lose weight.

4. Protein-Rich Jowar

100 grams of Jowar provides 11 grams of protein, which provides energy to the body and helps cell regeneration.

5. Full of iron

Jowar contains 8.45 mg of iron in each cup. Since the iron in Jowar is not heme (difficult to absorb), pairing it with a source of vitamin C will give you the maximum benefit.

6. Jowar good for bone health

Because it contains high levels of magnesium, jowar helps maintain calcium levels in the body (magnesium increases calcium absorption).

7. Packed with vitamins, minerals and micronutrients

It contains B vitamins, which help the body build new tissues and cells, as well as potassium and phosphorus. Additionally, Jowar contains traces of zinc, copper and over 20 micronutrients and high levels of antioxidants.

8. Jowar helps in weight loss

Jowar has a much higher concentration of dietary fiber compared to other grains. This high fiber content ensures higher levels of satiety, reducing consumption by avoiding the feeling of hunger.

Therefore, the fiber content of Jowar curbs your appetite, making it the perfect whole grain option for weightloss.

9. Jowar Improves Digestive System

The high dietary fiber content of Jowar also helps improve digestion. Fiber is a bulking agent that helps stool pass smoothly through the digestive tract. Whole grain helps improve digestive health and helps treat conditions such as diarrhea, bloating, upset stomach, and constipation.

10. Jowar Improves Heart Health

The abundance of fiber in jowar helps reduce LDL (or bad cholesterol) levels in the body, thereby reducing the risk of heart attack. The cholesterol-lowering properties of jowar also reduce the chances of hampered blood circulation, arteriosclerosis, and plaque formation.

Whole grain also contains antioxidants, in addition to nutrients like magnesium, iron, and vitamins B and E. As a result, it helps prevent several cardiovascular diseases. Jowar also helps regulate plasma LDL cholesterol concentration while improving HDL levels in the body.

11. Jowar Improves Energy Levels

Sorghum contains high amounts of niacin (or vitamin B3). Vitamin B is integral to the transformation of food into usable energy for the body.

Niacin ensures that energy levels in the body are consistent throughout the day rather than seeing sudden energy spikes. A rich source of niacin, a single serving of Jowar is 28% of the recommended daily intake.

12. Jowar Stimulates Blood Circulation

Iron and copper are two essential minerals found in Jowar. These minerals come together to play a vital role in improving the blood circulation of the body.

Iron is essential for the development of red blood cells in the body, while copper helps improve iron absorption in the body. Thus, consuming the grain helps to improve the development of red blood cells.

It also improves the overall circulation of blood in the body while reducing the chances of anemia. Just one serving of Jowar can provide you with 58% of your recommended daily copper intake.

Jowar vs Wheat – Nutrition Facts

By comparing the nutritional values ​​of Jowar and wheat, it is seen that the micronutrient content of both is similar. However, Jowar stands out when considering factors such as glycemic index and gluten content.

Since Jowar has a low glycemic index (62) compared to whole wheat (72), it takes longer to release glucose into the blood. Therefore, it helps prevent blood sugar spikes.

In addition to this, it should also be noted that Jowar is gluten-free unlike wheat. So, while its nutritional values ​​may be similar, their glycemic index and gluten content is reason enough to replace wheat in your daily meals with Jowar.

How can you incorporate Jowar into your daily diet?

Jowar is one of the healthiest choices you can make for your daily carbohydrate intake. Since a typical balanced diet is 55-60% carbohydrates, you can take one or one and a half servings of Jowar twice a day. Jowar is suitable for breakfast, lunch or dinner.

• Roti is the easiest way to incorporate this millet into your diet. However, it is best combined with other cereals and legumes. For example, you can make multigrain atta by mixing 50% whole wheat with 50% Jowar and other grains like Bajra, Ragi, Soy, etc.
• You can also use this flour to make porridge, which is very healthy for children. Add Jowar with green mung, chana (gram bengal) dal, sago (Sabudana) etc. to multigrain atta and cook until it reaches the consistency of porridge in using one part flour and three parts water.
• If you want to serve it salty, add jeera (cumin) and salt. For a sweet porridge, try Gour (jaggery) and milk instead. Adding crushed almonds will increase its nutritional value.
• For South Indian dishes like dosas and idlis, you can add Jowar to regular rice dough in a 2:1 ratio (two parts Jowar flour, one part idli rice dough) . You can even make Jowar cupcakes by replacing the refined flour in any cupcake recipe with 50% whole wheat and 50% Jowar flour.
• Jowar is a little denser than whole wheat, so the taste may take a little getting used to at first. Yet, diversifying your food grains is the best way to increase the nutrient quotient of your daily diet.

Healthy Indian Recipes from Jowar

Healthy eating can also be incredibly delicious. These recipes allow you to enjoy the goodness of sorghum while satisfying your taste buds.

#1 Jowar Crepe

Ingredients:

• Jowar flour – 1 ½ cups ‏
• Garlic paste – ½ tsp
• Ginger chili paste – ½ tsp
• Onion – 1 (small)
• Tomato – 1 (small)
• Dhania/Coriander- 1 tbsp
• Salt to taste
• Oil to grease the pan

Preparation:

1. Dice the vegetables and reserve them in a bowl.
2. Add the Jowar flour, along with the finely diced onions, to a large bowl. Then add the finely chopped tomatoes, coriander, garlic paste, ginger and chilli paste and salt.
3. Now mix all the ingredients with a spoon.
4. Once everything is mixed, add water in batches and knead the dough.
5. Once the dough is ready, take a small piece (about the size of a small lemon) and squeeze it between your palms.
6. Repeat the process with more small pieces of dough until you are done. If you are not comfortable with your hands for this, you can use a skateboard. You can also choose to use one large piece of dough instead of several small ones.
7. Once a few of them are pressed, it’s time to roast them.
8. Begin to grease a heated frying pan with oil, add the pressed dough, then cook over medium heat for 2 minutes.
9. Flip them over and cook for the next two minutes, or until golden spots appear on both sides.
10. Remove them and serve hot.

Date and Coconut Modak #2 with Jowar Flour

Ingredients:

• Jowar flour- 1 cup
• Fresh shredded coconut – 1/2 cup
• Dates – 1/2 cup (chopped)
• White sesame seeds – 2 tbsp
• Ghee – 1 tsp
• A pinch of salt

Preparation:

1. Dry toast the sesame seeds over medium heat and continue doing this until they turn light brown. Now let them cool and grind them into a fine powder.
2. Grind the chopped dates until they form a paste. Add the paste, ground sesame seeds and grated fresh coconut to a bowl and mix well. Roll the mixture into small round balls and keep them aside.
3. Add flour and salt to a large bowl. Add boiling water in batches to the flour. Mix well with a spatula, and make a soft dough.
4. Let the dough cool for 3-5 minutes before kneading it well and make sure the dough is soft and smooth.
5. Use some ghee to grease your palms. Next, flatten a ball of rice flour dough.
6. Place a ball of the date mixture in the middle and cover it on all sides to shape it into a ball.
7. Steam this mixture in greased deep plates for 10 to 15 minutes.
8. Serve and enjoy!

#3 Ragi and Jowar Kanji

Ingredients:

• Ragi Powder – 1/4 cup
• Jowar powder – 1/2 cup
• Jaggery to taste
• Water (3 cups
• Elaichi (powdered or whole)

Preparation:

1. Roast the ragi and Jowar flour separately.
2. Now mix them and add water. Follow it by stirring the mixture well and make sure there are no lumps. Finally, add the grated jaggery, according to your taste.
3. Mix well until all the jaggery bits are dissolved and the mixture is thick.
4. Sprinkle a little cardamom over the mixture to add flavor.

Make this millet a regular part of your diet and enjoy these benefits. You can do this using the delicious recipes mentioned above.

Conclusion

From weight loss to improved heart health, jowar has its own array of health benefits. Make millet a regular part of your diet and enjoy these benefits. You can do this using the delicious recipes mentioned above.

Frequently Asked Questions (FAQs)