Jowar (ಜೋಳ)

It is flowering plant belongs to grass family Poaceae. It is also known as Sorghum, which is cultivated extensively in India and other country. Earlier Jowar was used in food made for animals but now people have started incorporating it in their diet due to its incredible health benefits. Now a day all bakery and homemade dishes make uses of all-purpose flour/Maida which is not good at all for health. A healthy alternative to all-purpose flour is jowar. This is rich in protein, Potassium, Calcium and other minerals. Since the jowar is gluten free, it plays a critical role in cellular function and repair. The rich quantity of Potassium & Phosphorus helps lower cholesterol and mange High B.P. The grain is incredibly rich in fiber and hence should be part of diet.

Nutrition facts per 100  Gram:

Total fat-3.5 g
Saturated fat-0.6 g
Total carbohydrate- 72 g
Dietary fiber-6.7 g
Sugar-2.5 g
Protein-11 g
Calcium-13 mg
Iron-3.36 mg
Potassium-363 mg
Sodium-2 mg

Benefits of jowar

i) High fiber- Jowar is packed with good quality fiber which can help facilitate your digestion, manage obesity, and regulate blood sugar. Which can added in our diet in the form of roti.

ii) Helps weight loss- AS per researches fiber takes largest time to digest, which helps induce a feeling of being full for longer time, thereby saving you from consumption of unwanted calories and fiber stimulates digestive system. If you looking for loose weight add Jowar instead of wheat in your diet.

iii) Rich source of protein-

iv) Contains necessary minerals and vitamins- It is loaded with good  amount of calcium, Potassium, Phosphorous and cell building vitamins.

v) Good for diabetics- Since Jowar is a complex carbohydrate source, which digest slowly hence it do not triggers abnormal sugar spikes in blood. But it doesn’t mean we should rule out carbohydrates completely. The carbohydrates are essential for good health and source energy too.

vi) It is gluten free- Gluten refers to a mixture of proteins found in wheat, oats and barley. It may causes digestive problems such as bloating, pain & stomach cramps for those who allergic to this protein. Since jowar is gluten free it can be added in our diet.

vii) Improves Heart health- As we already know the Jowar is rich in dietary fiber, The abundance of fiber in it helps lower LDL level in the body, Thus reducing risk of heart attack.

 

Side-Effects & Allergies of Sorghum (Jowar)

There are no considerable side effects of sorghum. The only risk is one can being allergic to the grains, but even such cases are extremely rare. Like with every good thing, caution is advised and people should always have sorghum in moderation without going overboard.

Click here for Jowar Roti Recipe.  

References/Source

www.lybrate.com/topic/sorghum-jowar-benefits-and-side-effects
www.foods.ndtv.com
www.netmeds.com
www.timesofindia.com