7 impressive benifits of Jowar(sorghum)

             

Jowar-The daily eat

Our ancestors were used to jowar roti or bhakri regularly. Today some villagers eat jowar roti. Today we all know about jowar but we don't prefer to eat. We eat wheat roti instead of jowar bhakri. We don't prefer jowar bhakri because it requires a lot of energy to make and eat roti( to chew). Jowar is full of Antioxidant, fiber and nutrients. It is a gluten free energy boosting cereal. It is a well known millet used in obesity, diabetes etc. It has rich medicinal values due to its antioxidant phytochemicals. It is rich in dietary fiber which contributes for better digestive and cardiovascular health.

          Click here to explore more about Antioxidant and free radicals

It is also called as Jwari in Marathi, Cholam in Tamil, Jolal in Kannada and Jonnalu in Telugu. It is is the fifth-most important cereal crop after rice, wheat, maize, and barley grown in the world. it is an important crop worldwide, used for food (as grain), animal fodder, the production of alcoholic beverages, and biofuels. This fibre-rich millet is cultivated extensively in India. It was a part of a regular meal plan for human for more than 5000 years across the globe through civilizations.

Jowar is one of a number of grains used as wheat substitutes in gluten-free recipes and products.

• Gluten: Gluten is a protein naturally found in some grains including wheat, barley, and rye. It acts like a binder, holding food together and adding a “stretchy” quality. Gluten can trigger adverse inflammatory, immunological and autoimmune reactions in some people who have gluten sensitivity. But for other people it is good source of energy. Being all this gluten is bad for health, because it is not digested easily and creats many problems.

There are two varieties of jowar

1) white

2) yellow : it is believed that it is good diabetes and digestion

Both the varities are good source of antioxidants and fibers.

• There are many different types of jowar recipes all over the world. Here I am sharing a link where you can check different recipes.

         

          https://cookpad.com/in/search/jowar

Vitamin and mineral content in jowar

Jowar is loaded with protein, carbohydrate and dietary fibre which promotes growth and development.

• Vitamins : thiamine, niacin, folate and riboflavin.
• Mineral : calcium, iron, phosphorus, potassium and sodium.
• phenolic compound : tannins, phenolic acids, anthocyanins, phytosterols and policosanols.

Properties and Benefits 

• Taste – Sweet, Astringent
• Virya (potency) – Cold
• Ruksha – dry in nature
• Vrishya – slightly aphrodisiac
• Kledakaaraka – causes moistness
• Laghu – light to digest
• Ruchyakam – improves taste
• Effect on Tridosha – Balances Kapha and Pitta but increases Vata dosha

            Click here to explore more information about Tridosha (vata-Kapha-Pitta)

Insulin extraction

Prebiotic biomolecule, namely, inulin was extracted from Indian millets, namely, jowar (Sorghum vulgare), bajra (Pennisetum glaucum) and ragi (Eleusine coracana). Through qualitative assessment using Fourier Transform Infrared spectroscopy, the presence of functional groups of inulin in the above mentioned Indian millets were verified. The values of degree of polymerization of inulin derived from jowar, bajra and ragi were determined to be 27, 39 and 23 respectively. 

• The prebiotic effectiveness of different varieties of inulin was calculated to be in the following order: bajra > jowar > ragi > commercial inulin. 

Health Benefits Of Jowar

1) Promotes Gut Health

It contains large amount of dietery fiber, no gluten and light to digest property , so it is the good substance for digestion. Jowar is valued as one of the best foods in the world that improve the digestion process and gluten-free food for gut. It is the best food for the having digestion related problems such as constipation , indigestion, diarrhoea, bloating, piles, etc 

2) Regulates Diabetes

Jowar is considered as the perfect grain for diabetic patients. As jowar rich in tannin and fiber, it helps to reduce the absorption of sugar. Thus it regulates the glucose levels and insulin sensitivity in the body.

               • Tip: Therefore, consuming jowar roti on regular basis helps to maintain blood sugar level.

3) Energy Booster

As it high amount of contains vit.B3 which transforms food into energy when the body requires. Niacin ensures that the energy levels in the body are consistent. Therefore, jowar is the best energy booster.

4) Strengthens Bones

Ample amount of magnesium in jowar assists in enhancing the calcium absorption which stimulates to keep up the calcium levels and  maintains bone health. Magnesium bis very important nutrient because it assists Calcium absorption. Therefore, both the nutrients are good for redevelopment (osteoporosis). 

5) Improves Hemoglobin Level

It contains minerals such as iron and copper. Whereas iron is an essential mineral needed for the development of red blood cells, copper aids the absorption of iron in the body, thus promoting cell growth and repair.

              • Tip: Anaemiatic patients should add jowar in their diet on regular basis.

6) For Weight Loss

As it is fiber rich food takes long time to digest. Person stay satisfied and energetic for long period and tends to eat less. While it contains moderate adequate of protein which promotes to build muscle mass All the above things helps to reduce calorie intake and leads to reduce weight with better body development with the help of protein

Traditional Maharashtrian Pitla-Bhakri

Note: 

• It adapts well to any extreme climatic conditions it is believed to maintain a stable nutrition profile. 
• It is slow releasing resistant starch that is absorbed very slowly in the gut, keeps you satiated and does not cause a surge in blood glucose levels.
• Today jowar is used as an healthy alternative for Maida.
• Antioxidant and nutrient content in it maintains skin look healthy and glowing naturally.
• Almond flour, coconut flour and jowar flour are keto-friendly(less fat, high carbohydrates, adequate proteins).
• It balances kapha and pitta dosha but increases vata dosha.
•                         Tip: The people who have vata dosha shold eat jowar in moderate amount.
• Jowar flour is used in making different preparations such as breads, cakes, cookies etc.
• The antioxidant phytochemicals present in Jowar neutralizes free radicals and prevent cell damage. Thus lowers the risk of developing cancer.
• Dietary fiber lowers the bad cholesterol in the blood. Thus acts as heart tonic by improving blood circulation and preventing atherosclerosis, stroke, heart attack etc.
• Sorghum (jowar) is a gluten free energy boosting cereal. It is a well known millet used in obesity, diabetes etc. It has rich medicinal values due to its antioxidant phytochemicals. It is rich in dietary fiber which contributes for better digestive and cardiovascular health.
• Sorghum is gluten free and it is safe for people who are sensitive to consumption of protein called gluten.
• It is an important crop worldwide, used for food (in the form of grain or sorghum syrup), animal fodder, the production of alcoholic beverages, and biofuels.
• Popped sorghum is popular as a snack in India. The popped sorghum is similar to popcorn, but the puffs are smaller.
• The high levels of magnesium present in Jowar is good for bone health.
• Jowar helps to regulate the bowel movements and also fights health problems like cramps, bloating, gas and stomach ache.
• Jowar aids to boost up immune system and fights against diseases.
• Eating Jowar reduces bad cholesterol effectively.
• Regular intake of Jowar (Sorghum) helps to reduce joint pains.

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Refrance: 

1. International journal of ayurvedic and herbal medicine.
2. Sushruta samhita
3. NCBI
4. PUBMED 
5. International journal of Ayurveda and pharma
6. Bhavaprakasha Nighantu
7. Kaiyadeva Nighantu 
8. Dhanvantari Nighantu
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11. Nutr Rev. 2016;74(11):690-707. doi:10.1093/nutrit/nuw036
12. Int. J. Ayur. Pharma Research | August 2018 | Vol 6 | Issue 8

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