Indians have no boundaries to their obsession with flour, aka maida. We use it extensively in making bread, but it is also an important ingredient in the kitchen.
However, the downside is its poor nutritional profile. Well, fret not, as there's a safe option that will give the body the nutrition you need without losing the taste quotient. We are speaking about the benefits of Jowar.
Jowar or sorghum needs no special introduction. This fiber-rich millet is called by many names, including Durra, Egyptian millet, great millet, kafir corn, guinea maize, Jwari in Marathi, Cholam in Tamil, and ponk in Gujrati.
The wealth of nutrients make this cereal a true bliss for people, since ancient times for its indispensable health benefits, who are diabetic, have a gluten intolerance, or are prone to any digestive syndrome.
Jowar is loaded in protein, carbohydrate, dietary fiber and imbued with an even greater list of vitamins and minerals, making it an absolute best preference in a weight watcher's diet.
Now, as the season is changing and winter is around the corner, it's time to make the most of this seasonal grain, as the health benefits of jowar are aplenty.
What are the Benefits of Jowar (Cholam) in weight loss?
Jowar's nutritional benefits
Jowar (Cholam) contains essential fatty acids and lipids that are required for energy production and hormone production. The fatty acid composition in Jowar is similar but more unsaturated to corn fat and that is why one cannot ignore the benefits of jowar.
This makes jowar tied to numerous benefits for heart health, decrease hyperactivity, impulsiveness, restlessness, and aggression. Scientifically you could add jowar into your diet if you want to improve several heart disease risk factors.
Jowar is a Dietary Fibre:
Jowar is considered one of the best items on the menu that improves the digestion process and is gluten-free for intestinal health. Cholam is beneficial as it meets about 48% of a normal adult’s dietary fiber recommendation. Jowar is much higher in fibers than barley or rice, being just as delicious.
Each serving of jowar gives you 12 gms of fiber with added nutrient and antioxidant goodness that help you reduce the risk of severe digestive disorders and reduce the possibility of obesity, stroke, and diabetes.
Jowar Controls appetite:
If you are trying hard to fix that extra layer of fat through controlled eating, then jowar's benefits are for you. Jowar has a whopping amount of fiber and protein that fills you up faster for less, curbs hunger pangs, and helps largely in weight loss.
There are not many carbs and grains that are diet friendly. Carbs are sometimes this ingredient is assumed responsible for fat gain and obesity. If you are strict in following a low-carb diet, then jowar is for you. Jowar's carbohydrate content is low. Jowar roti recipes state that jowar only contains approximately 10 grams of carbohydrates. Jowar is low in carbs and that is why it is a perfect incorporation to a low carb diet and can also be added to a keto diet.
Jowar Normalizes Blood Sugar:
Cholam is beneficial for weight loss. It is imbued with essential iron and copper, which improve blood flow and circulation in the body together. Iron is a crucial mineral needed for the production of RBCs. Copper aids the absorption of iron in the body. Thus, eating jowar promotes cell growth and repair and improves overall blood circulation.
Also, jowar (cholam) provides you with 58% of the recommended amount of copper from one serving and can also improve hair growth and prevent hair loss.
Jowar has Low Calories & High Nutrients:
Counting on the jowar for nutrition, jowar is the best replacement for wheat and rice with thiamine, Niacin, Riboflavin, and folate.
It makes Jowar a key ingredient to be added to your diet while also being low in calories, lending you just 49 calories,1.5g of protein, and 1.4g of fiber per serving of roti. While wheat is a better-known crop, jowar could soon be in the first place because of its low cal & high nutrient profile.
Jowar Improves Digestive System and Fights Constipation:
Jowar is beneficial for avoiding serious or non-digestive diseases and conditions because of fibers and minerals. Indeed, we have already seen how it reduces bloating, but it also works against ulcers.
Jowar is also sometimes used by people suffering from diarrhea or constipation since this grain will help you rebalance your digestive function and settle your guts.
Jowar roti benefits during pregnancy
Jowar is high in iron which helps maintain good haemoglobin levels during pregnancy. Jowar is rich in nutrients and micronutrients like fiber and folic acid crucial for healthy pregnancy.
Jowar recipes for weight loss
There are some inherent difficulties in making the jowar dough. Therefore, people find it troublesome to use jowar as an everyday ingredient. But here we are, giving you a recipe that would make it effortless for you to include jowar for weight loss into your diet.
Jowar Roti Recipe
Rotis is the most popular and healthiest way to eat jowar. Sorghum flour must have to be made into a dough by adding warm water as it helps to keep roti soft, and it does not get tough or chewy even when it is served after hours.
Next, roll out the dough with a rolling pin, so it does not stick. A little water must be sprinkled on the tawa before heating it. Keep flipping it and sprinkle water until cooked.
Jowar Dosa Recipe
If you want a healthy breakfast, then jowar dosa could be the lovable option for you. To prepare this, arrange Jowar flour, Rice flour, Salt, Cumin seeds, finely chopped onions, Green chili, Coriander leaves, oil in a bowl– for making dosa. Mix them well.
Make a thin batter. The consistency of the batter must be watery, like Neerdosa.
Spread the oil on hot Tawa and spread the batter thin. Grill on one side and fold the dose into the center before transferring it onto a plate. Serve it with coconut chutney.
FAQs
Is jowar flour good for weight loss?
Jowar flour is good for weight loss as it is a rich source of fibre. Fibre rich foods like jowar flour curbs hunger by keeping you full for longer and ensures that oyur digestive system is optimally functioning.
What are Jowar benefits for skin?
Eating and applying a jowar face pack can give you glowing skin. Jowar is beneficial for skin as it is rich in antioxidants and nutrients like magnesium, calcium, iron & Vitamin B3. Increased iron means better blood flow which ensures adequate nutrients and oxygen required for glowing skin.
Jowar face packs ensure that your skin is glowing since it keeps your skin hydrated and healthy. Mix jowar flour with curd, bring it to consistency that is not too powdery nor too watery. The goal is to apply this jowar face pack on your face for at least 15 minutes. Do this 2-3 times a week for at least a month to see jowar's benefits for your skin.
