by Jowar is a great option for people looking to lose weight. It contains carbohydrates that are difficult to digest, which also helps people with diabetes to keep their blood sugar levels in an optimal range.
Jowar (Sorghum) is world famous for being gluten free. Offers the goodness of the whole grain. It is one of the staple foods in India and quite popular among people looking to lose weight.
The states that produce this millet in large quantities are Andhra Pradesh and Tamil Nadu. After the announcement of Budget 2023, it has gained the massive attention of the country’s citizens, farmers and government.
From indigenous Indians to Northeast Africans, people have been cultivating jowar for around 4,000 years. India and Nigeria are among the prominent exporters of this grain from the millet family. It is also among the main cereal crops after maize, wheat, rice and barley.
To bring you nutritional value and the benefits of adding it to your diet for weight loss, we connected with Anupama Menon, nutritionist, health coach, and founder and director of Right Living.
Jowar nutritional properties
Jowar is a rich source of iron. One cup of the grain contains at least 8.45 g of the mineral, which can help with various health ailments. It is also rich in magnesium, which is popular for bone health. Magnesium helps the body absorb calcium. Therefore, if you are experiencing joint pain, adding jowar to your diet may be a good idea.
The grain is rich in many minerals, vitamins and micronutrients. Contains copper, zinc and antioxidants. It has high amounts of protein that helps in cell regeneration and revitalization of the body.
Jowar is also good for diabetics as it is a form of complex carbohydrate that takes time to digest. Thus, it helps to stabilize blood sugar levels in the body.
How does Jowar help with weight loss?
Since jowar is gluten-free, it is particularly useful for those with gluten allergies. It also takes time to digest, which means your tummy feels full for a long time. Therefore, if you eat jowar at meals, you will not experience hunger pangs that lead you to eat junk food and other unhealthy dishes.
The fiber content in the grain ensures good digestion. Therefore, it helps people who are looking to lose some weight.
How to add Jowar to your diet to lose weight?
Jowar (atta) flour can be used to make spongy bread (rotis). It can be a great option to make khichdi with a handful of your favorite lentils (dal). It can also be combined with some buttermilk which also helps with weight loss and is a good addition to your summer diet.
Quick Recipes With Jowar
jowar upma
- Soak a cup of jowar for about eight to 12 hours or overnight.
- Drain the water. Add fresh water to a pot and a pinch of turmeric powder. Turn off the gas after three whistles.
- Heat a frying pan, add a tablespoon of oil and sauté the mustard and cumin seeds.
- Add one sliced ​​onion, two chopped green chilies, and diced vegetables of your choice.
- Once the vegetables soften, add jowar, salt to taste, two teaspoons of Maggi masala (optional), shredded coconut (optional), one teaspoon of red chillies powder and half a tablespoon of coriander powder.
- Let it all come together on low heat for five to eight minutes.
- Serve the upma hot with yogurt or papad.
jowar paratha
- In a large bowl, mix half a cup of jowar flour with three quarters of a cup of wheat flour, ragi flour, or gram flour.
- Add half a teaspoon each of cumin powder, turmeric powder, and garam masala.
- Add a boiled and mashed potato, salt to taste and a tablespoon of oil. Knead the dough and quickly make healthy parathas for lunch, dinner or breakfast.
- You can also make a mixed vegetable paratha by adding vegetables by stretching the dough with a rolling pin.
jowar khichdi
- Soak half a cup of jowar overnight.
- Chop a quarter of a red bell pepper, yellow bell pepper, green bell pepper, and zucchini (optional).
- Heat a frying pan, add a tablespoon of oil, a teaspoon of cumin seeds, a quarter teaspoon of asafoetida and two finely chopped green chillies.
- Add the vegetables and cook them for three to four minutes.
- Add jowar and half a cup of milk. Let everything cook together for about 10 minutes.
- Add freshly chopped cilantro and serve hot.
