Millets are the talk of the town. Even though millets have been there since ancient times, we somewhat forgot about their potential. However, people have now started becoming aware of millets and their rich nutritional value. It needs to be mentioned here that the year 2023 is declared the International Year of Millets by the UN. Given that, the menu curated for the delegates and state leaders who attended the G20 Summit 2023 organized in Delhi, had millets in the focus.
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Millets are super healthy, affordable, and easily available. Every single millet is loaded with essential nutrients and can do wonders for the body. Sorghum millet is no exception. Popularly known as jowar, sorghum millet is one of the most popular and versatile millets and is considered a superfood, thanks to its high nutritional profile. Sorghum is a good source of essential nutrients, including carbohydrates, protein, dietary fiber, and various vitamins and minerals such as B vitamins, particularly niacin, thiamin, and riboflavin, magnesium, phosphorus, and iron.
In an exclusive conversation with Slurrp, Nutritionist Lovneet Batra explained why Jowar should be a part of your diet.
Is Diabetic Friendly
For those who don’t know, jowar has a low glycemic index (GI), which means it does not cause rapid spikes in blood sugar levels when consumed. This makes it a suitable option for people with diabetes or those looking to manage their blood sugar levels. As per nutritionist Batra, high fiber and low glycemic index make jowar a diabetic-friendly food.
Good For Heart
Nutritionist Lovneet Batra told Slurrp that jowar is a heart-healthy food. It is rich in antioxidants, fiber, and phytosterol which makes it helpful in lowering bad LDL cholesterol. Jowar is quite versatile and there are ample ways to incorporate this superfood into the diet.
Rich In Iron
Jowar is one of the richest sources of iron essential for preventing anemia and maintaining healthy blood circulation. It is also rich in minerals like magnesium and phosphorus which are essential for healthy bones.
Works As An Energy Booster
As per studies, jowar or sorghum millet is a rich source of complex carbohydrates, which are the body's primary source of energy. Nutritionist Lovneet Batra said, “Jowar is rich in B vitamins and magnesium which are key nutrients in regularizing metabolic pathways to boost energy.”
Helps Balancing Hormones
“Jowar or sorghum millet is gluten-free and a good source of inositol that helps in boosting ovarian function”, said nutritionist Lovneet Batra. Because of it being a gluten-free millet, jowar becomes a safe choice for individuals with gluten sensitivity or celiac disease, suggest studies.
Rich In Protein
Jowar contains a decent amount of protein compared to other cereals, making it a valuable source of plant-based protein for vegetarians and vegans. Best Part? Jowar is easily digestible, making it suitable for people of all age groups, including infants and the elderly.
Side Effects Of Ragi
While talking to Slurrp, Nutritionist Lovneet Batra said, “Jowar or sorghum contains anti-nutrients such as phytates and tannins. Thus, this millet needs to be cooked well after soaking for at least 8 to 10 hours. Some studies also suggest that some individuals may be allergic to jowar. So, consulting a healthcare professional is advisable. Some people can also experience digestive discomfort, bloating, or gas, with ragi’s consumption especially if it's not prepared properly. It's better to cook or process ragi adequately to make it more digestible.
Culinary Uses Of Jowar
Flatbreads
Jowar flour is often used to make roti. The flour is mixed with water to form a dough and then rolled out into rotis just like its wheat counterparts. Jowar roti is a nutritious and gluten-free alternative to traditional wheat roti.
Dosa
Jowar dosa is a dish power-packed with essential nutrients. To make jowar dosa, jowar flour is mixed with rice flour, urad dal, and water to create a fermented batter. The batter is then spread thinly on a tawa to make crispy dosas.
Porridge Or Khichdi
Jowar porridge or khichdi is a wholesome and nutritious meal option. Jowar flour is cooked with water or milk and sweetened with sugar or jaggery. When flavoured with spices and vegetables, it makes up for a healthy and delicious khichdi.
Desserts
Jowar makes for delicious and energy-boosting laddos. To make this healthy laddoo, jowar flour is roasted until it turns aromatic, and then it is mixed with aromatic spices and flavored with dry fruits. It's a comforting dessert enjoyed by people of all age groups.
Baking
Not many people know but jowar flour can be used in baking to create a variety of dishes, including breads, muffins, cookies, and cakes. It adds a nutty flavor and a boost of nutrition to baked goods. Jowar flour could be a healthy alternative to wheat flour in many recipes for added health benefits.