A healthy diet plan is incomplete without the addition of jowar into it. If consumed regularly, jowar gains will offer you a lot of health benefits out of which. Jowar is utilized in several traditional delicacies like porridge, bread, cakes, cookies, couscous, and malted beverages. In the past few decades, it has gained popularity as a healthy alternative for wheat grain. Jowar is usually consumed either as a whole cereal or ground finely into flour. Jowar is known to adapt to extreme climates and still retain its stable nutrition profile. Let us have an overview of all the nutrition content and value jowar possesses.
Jowar Atta – Nutritional Value
The components of nutrition present within jowar have emerged as one of the most commonly utilized grains of all times. Even though it was somehow lost in the era of urbanization and reliance on processed and refined foods, people have started relishing this traditional grain yet again to reap its unique nutrient profile. Jowar has been reported to be loaded with carbohydrates, proteins, and dietary fibers that help in promoting growth as well as development. Jowar is also known to contain high calcium, potassium, sodium, phosphorus, and iron. These minerals contribute to the fortification of bones and improve your body’s immunity. Apart from these minerals, jowar also consists of a notable amount of vitamins thiamine, niacin, folate, and riboflavin that helps in boosting your overall health. An overview of the nutrition content of 100 gm of jowar is given below:
|Iron||17% of the recommended daily value|
|Potassium||7% of the recommended daily value|
|Copper||28% of the recommended daily value|
|Magnesium||31% of the recommended daily value|
|Manganese||55% of the recommended daily value|
|Phosphorus||40% of the recommended daily value|
|Selenium||22% of the recommended daily value|
|Zinc||15% of the recommended daily value|
|Vitamin B6||25% of the recommended daily value|
|Vitamin C||1% of the recommended daily value|
|Vitamin E||2% of the recommended daily value|
|Niacin||28% of the recommended daily value|
|Thiamine||27% of the recommended daily value|
|Pantothenic Acid||11% of the recommended daily value|
|Riboflavin||5% of the recommended daily value|
|Vitamin K||5% of the recommended daily value|
10 Astonishing Health Benefits of Jowar Roti
1. Low Glycemic Index
Jowar is a grain with having a low glycemic index. Due to its fiber content and other nutrients, jowar is believed to be suitable for a diabetes diet plan as it assists in weight loss. The jowar glycemic index also tends to change if the jowar is made into a coarse flour or subjected to certain cooking procedures that include boiling, making roti, making porridges, etc. The glycemic index of white and yellow jowar is 49.85 and 52.56, respectively.
2. Good for Diabetics
The low glycemic index of jowar itself is an excellent reason to include it in the diabetes diet plans. It is assumed to be a suitable candidate for a diabetes diet plan due to its fiber content and other nutrients, which helps in the weight loss of people having diabetic conditions. Both high protein and fiber content in jowar helps to reduce the release of sugars into the blood and maintain body sugar levels.
3. High In Protein
Each cell in the human body contains protein. The fundamental construction of protein is a chain of amino acids. You require protein in your eating regimen to help your body repair cells and regenerate new ones. Protein is likewise significant for development and growth in kids, teenagers, and pregnant ladies. A single cup of jowar contains 22 grams of proteins which is very nutritious for your health. It is an excellent source of food for vegetarians, especially. This protein can undoubtedly promote the building of muscle mass, curb hunger pangs, reduce calorie intake and weight.
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4. High in Fiber
Being naturally high in fiber content, just a 100gm of jowar can offer you 12 grams of fiber in a day. When compared to other cereals like barley or rice, jowar is seen to have a much higher concentration of fiber. A high fiber diet helps in lowering the risk of stroke, obesity, blood pressure, cardiovascular diseases, digestive problems, and diabetes. The fiber in jowar even facilitates bowel movements and prevents constipation. Due to the abundance of fiber in jowar, it is also associated with lower levels of bad LDL cholesterol.
5. Rich in Iron
Jowar is considered an incredible source of dietary iron. Whole grain jowar is abundant in iron. 100 grams of Jowar can provide you with 8.45 mg of Iron. However, since the iron in jowar is non-heme (difficult to absorb), you are required to combine it with a Vitamin C source for enjoying the benefits of Iron.
6. Aids in Weight loss
Jowar is valued as one of the best atta for weight loss. It is believed that if you are having a hard time losing some weight, you must start adding jowar to your diet to lose those extra fats. As 22 grams of protein present in jowar helps to promote muscle mass building, delay in digestion, curb hunger pangs, reduce the calorie intake, and helps in losing weight. Jowar, along with being a healthy and nutritious cereal, works great on your overall health and weight. Even the low gluten index in jowar contributes to weight loss.
7. Rich in Vitamins, Minerals, and Micronutrients
Jowar is a powerhouse of essential vitamins, minerals, and micronutrients. Jowar is loaded with lots of calcium, copper, zinc, phosphorous, potassium, and Vitamin B. All of these essential nutrients enhance your health overall. Vitamin B helps to build new tissues and cells. Moreover, jowar has high levels of antioxidants as well. The deficiency in the nutrient can lead to several health problems. But thanks to Jowar, it provides an adequate amount of the daily recommended value of minerals, vitamins, and nutrients.
8. Lowers Blood Pressure
Jowar is rich in Potassium, and potassium is extremely significant in controlling your blood pressure and reducing the impact of sodium. Potassium-rich food helps in the removal of excess sodium from your body in the form of urine. Hence, if you are currently on medication for high blood pressure, adding potassium-rich food will help eliminate the sodium from the kidneys and enhance the effect of the medicines you are taking. Adding jowar to your diet shall do your work in this case.
9. Lowers Cholesterol
Jowar contains a lot of dietary fiber, and this abundance helps in lowering the LDL (or bad cholesterol) levels in the body which in turn reduces the risk of a heart attack. Jowar helps to control the plasma LDL cholesterol concentration of your body along with enhancing HDL levels. Due to this, chances of hindered blood flow, arteriosclerosis, and plaque formation are reduced.
10. Improves Heart Health
The integrity of phytochemicals – phenols, tannins, and sterols in jowar is known to have a hypocholesterolemic impact. It was reported by the journal of nutrition that 10-20mg of policosanols lessen the LDL cholesterol levels. Ample amounts of antioxidants, vitamins E, B, minerals, iron, and magnesium present in jowar assist in lowering cholesterol levels. It is also seen to averts plague formation, enhances blood flow and circulation, prevents platelet clogging, thereby reducing the risk of a heart attack.
Jowar overflows with a lot of essential nutrients that benefit our body in terms of growth and development and increase immunity, preventing cancer, blood pressure, diabetes, etc. As jowar is a gluten-free grain, it is considered suitable to combat celiac disease, gluten intolerance and enhances overall health. Jowar is being utilized since the days of yore for its extent of health benefits and rich nutrient profile. You should consider adding it to your diet plan to extract as many wellness incentives as you can from it.
Jowar Atta FAQs
1. Is Jowar Roti Safe for Diabetics?
Jowar Rotis are extremely safe and healthy for people having diabetes. It helps reduce the sugar release into the blood, thereby reducing spikes in sugar and insulin levels. Because of the low glycemic index, jowar is considered an excellent option for a diabetic diet.
2. Is Jowar Roti Good For Weight Loss?
Jowar is said to be the best grain for weight loss and a wholesome alternative for wheat roti. The presence of proteins, dietary fiber, calcium, iron, phosphorus, vitamins B and C improves blood sugar levels, regulates appetite, controls your weight, and boosts your energy.
3. Does Jowar Atta Have Carbs?
Jowar is one of the most healthy choices you can make regarding your daily carb intake. It is rich in complex carbohydrate that proves to be a good carb source. It is a fact that a single jowar roti can provide you with 10.2g of carbs. Jowar is absorbed very slowly in the gut, thereby keeping you satiated and away from a surge in the blood glucose levels.
4. Does Jowar Roti Spike Insulin?
No. Instead, jowar roti regulates insulin sensitivity and glucose levels of your body. One of the major benefits of jowar is that it keeps your diabetes in control. Moreover, its high fiber, thiamine, niacin, riboflavin, and folate content reduce the release and absorption of glucose into the blood and averts any kind of spike in the blood sugar. Adding jowar to your diet can also reduce the risk of hepatic gluconeogenesis.
5. Is Jowar Gluten-Free?
Gluten is often known to cause digestive problems such as bloating, pain, and stomach cramps. However, jowar is an absolutely gluten-free whole grain. It is even considered a good alternative for people having ‘gluten intolerance.’ Being a gluten-free grain, jowar is a perfect cereal to combat celiac disease, gluten intolerance and enhances overall health.