Benefits of Jowar (Sorghum) & Ways of Including in Diet
Are you interested in knowing more about the versatile and drought-tolerant Jowar grain, and its potential health benefits? If yes, keep reading!
What is Jowar Millet?
Sorghum (Sorghum bicolor), commonly known as Jowar in India, is a prominent tropical grain renowned for its extensive health benefits, remarkable genetic diversity, and resilience to drought and heat.
As the fifth most-produced whole grain cereal globally, it is especially popular in India for its high fiber content and nutritional value.
Read further to find out more about the overall health benefits of Jowar.
Health Benefits of Jowar
1. Jowar is rich in nutrients
Jowar is packed with a diverse range of phytochemicals and health-boosting compounds, making it a favorite among health enthusiasts. It is rich in essential vitamins, minerals, fiber, protein, and antioxidants.
It is a popular choice for those with gluten sensitivities as it is gluten-free.
Table: Nutrient composition of Jowar (per 100 gms)
| Energy | 390 kcal |
| Protein | 10 g |
| Total lipid | 3.33 g |
| Carbohydrate | 80 g |
| Total dietary fiber | 6.7 g |
| Total Sugars | 6.67 g |
Jowar provides vital nutrients making it a valuable addition to your balanced diet.
2. Jowar may help control cholesterol
Jowar is rich in dietary fibers and phytochemicals that can play a vital role in regulating the body's absorption and excretion processes and managing cholesterol synthesis.
These properties may help reduce risk factors associated with cardiovascular diseases, supporting heart health and overall well-being.
Research indicates that Jowar can substantially lower LDL (bad cholesterol) levels.
Moreover, consuming diets rich in ground, unrefined sorghum has been linked to a reduction in total serum cholesterol and triglyceride levels, along with an increase in HDL (good cholesterol) levels.
3. Jowar may help in reducing complications of diabetes
Preliminary studies suggest that protein glycation is a key factor in the development of diabetes.
Some varieties of Jowar bran, known for their high phenolic content and antioxidants, may inhibit this glycation process, offering potential benefits for diabetes management.
Additionally, it has a low glycemic index, which helps keep postprandial blood glucose levels lower. Its gradual release of glucose ensures stable blood sugar levels, preventing spikes after eating.
4. Jowar may help in weight management
Jowar is an excellent source of dietary fiber and has a low glycemic index which helps in curbing food intake leading to increased satiety.
So, taking jowar as a part of the daily diet may help in controlling weight.
Consumption of extruded sorghum and sorghum bran polyphenols had a beneficial impact on gut microbiota, changed body composition, and promoted weight loss by slowing down the digestion process.
5. Jowar may improve gut health
Jowar is rich in phenolic compounds that may help in improving gut health. Also, its high fiber content may help regulate bowel movement and prevent constipation. It is rich in B-complex vitamins that may improve digestion.
Jowar bran is rich in polyphenols that may modulate the microbiota and promote gastrointestinal health.
6. Jowar has anti-inflammatory properties
Long-term exposure to oxidative stress may lead to chronic inflammation which in turn may result in different chronic diseases.
Jowar is rich in condensed tannins that have the highest levels of antioxidants. It is 15-30 times more effective in quenching free radicals than phenolic compounds.
It may help in reducing oxidative stress and fighting against different chronic diseases.
7. Jowar may boost energy levels
Jowar is rich in nutrients, including niacin, iron, and magnesium that may boost energy levels by providing sustained energy.
It helps in maintaining consistent energy throughout the day without sudden energy spikes. So, incorporating jowar into your diet may help in keeping you active throughout the day.
8. Jowar may help in bone health and improve circulation
Jowar is rich in B-complex vitamins, including thiamine, riboflavin, and niacin. Also, it contains essential minerals, including phosphorus, magnesium, iron, and copper that help in bone health.
It may contribute to the production of red blood cells.
How To Incorporate Jowar Into Your Diet?
Next, let us explore the different ways to incorporate jowar into your diet.
The whole jowar grain can be cooked like rice or quinoa. One of the interesting ways to use sorghum is in pasta and noodle formulations.
Jowar can also be popped and had like popcorn for a light snack. It can be ground into flour and used to make breads, muffins, and other baked goods. The flaked Jowar can be used as a breakfast granola or cereal.
Both pearled and grain Jowar can also be used as a porridge. Jowar syrup can be used as a sweetener in baked goods and spread on bread.
Another healthy recipe with jowar millet that can be added to your diet is jowar laddus. These laddus are low in calories and are perfect for weight-watchers. They can also be had as an aftermeal sweet treat or evening snack or during festivals.
Jowar laddus is easy to make at home. However, if you are looking for a healthy homemade option, be sure to try our Humble Flavors Jowar Millet Laddus. Buy here>
About Humble Flavors Jowar Millet Laddu
Our Humble Flavors Jowar Millet Laddus are homemade goodies made to order ensuring freshness. Also, they are a perfect blend of flavor and health benefits.
Our laddus are gluten-free and tailored for individuals with gluten allergies.
Their flavor is enhanced with the richness of pure desi cow ghee and fragrant cardamom. They are packed with healthy nuts and seeds, including raisins, almonds, walnuts, cashews, and sesame seeds for a distinctive nutty taste.
They are completely free of refined sugar and mildly sweetened with organic jaggery that delivers a unique flavor.
Our Jowar Millet Laddus are energy-packed bites with guilt-free sweetness!
Summary
Jowar is a nutrient powerhouse that can be included in your diet in different forms. If you are looking for a nutritious sweet treat, our Humble Flavors Jowar millet laddus is the ideal choice.
If you have any questions or need more information, please leave a comment below and I will get back to you promptly.
Please do share our Jowar laddus with your friends and family if you enjoyed them!
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