Sorghum | Ancient Staple | Healthy Cereal

Gujarati

Sorghum / Jowar is one of the staple food items in India. Jowar is known by various names such as durra, Egyptian millet, great millet, kafir corn, feterita, guinea corn, Sudan grass, milo throughout world and Juwar in Gujarati, Jwari in Marathi, Cholam in Tamil, Jolal in Kannada and Jonnalu in Telugu.

Jowar is globally known for its gluten-free and whole-grain goodness. The wealth of nutrients in jowar makes this cereal as one of the most used grains for more than 8000 years. Over the years this staple grain had lost somewhere in the era of urbanization and overdependence on refined and processed foods. It is imperative to go back to our traditional food to reap its incredible nutrient profile.

Jowar is loaded with protein, carbohydrate and dietary fiber which promotes growth and development, it is an ideal cereal to manage weight and diabetes. With immense amounts of calcium, iron, phosphorus, potassium and sodium, these minerals fortify the bones, strengthen the immunity and keeps diseases away. Apart from this, jowar also contains a notable amount of vitamins thiamine, niacin, folate and riboflavin that are known to boost overall health.

Ayurvedic Doshas and Uses

Jowar is generally madhura and kashaya in rasa and easily digestible (laghu). It can pacify the Vata and Kapha dosha and has a cold potency (Sheeta Virya).

The high nutrient composition of jowar makes it a desirable grain when it comes to good health.

Jowar Vs Wheat

it is known that the micronutrient content in both is similar. However, Jowar stands out when glycemic index and gluten content are considered. Since Jowar has a low glycemic index (62) compared to whole wheat (72), it takes more time to release glucose into the blood. Therefore, it helps prevent spikes in blood sugar levels. Jowar is gluten-free, whereas wheat is not. Hence, glycemic index and gluten content is reason enough to substitute wheat in your daily meals with Jowar as their nutrition values are similar.

Jowar is a little denser than whole wheat, and hence the taste may take a little getting used to at first. However, diversifying your food grains is the best way to increase the nutritional quotient of your daily diet.

Nutrition Facts

​Nutritient	Serving Size 100 g
​Calories	​329
​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
​Thiamine	0.35 mg
Riboflavin	0.14 mg
​Niacin	2.1 mg
Folate	39.42 mg

Source : The USDA

Following are the Benefits of Sorghum.

1. Gluten-free

Gluten is a protein component found in wheat and barley-based foods. It causes digestive problems such as bloating, pain, and stomach cramps. Jowar, a gluten-free whole grain, is considered an excellent alternative for people who suffer from ‘gluten intolerance’.

2. Rich in Fibre

Compared to other cereal grains like barley or rice, jowar contains a much higher concentration of fibre. A single serving contains over 12 grams, which is almost half the recommended daily intake for fibre. A high-fibre diet lowers the risk of obesity, stroke, high blood pressure, cardiac disease, diabetes, and digestive problems.

3. Manages Blood Sugar Levels

Jowar is a complex carbohydrate that digests slowly. As a result, it leads to stable blood sugar levels. Hence, it is a great diet choice for diabetics and people who want to lose weight.

4. High in Protein

100 grams of Jowar provides 11 grams of protein, which supplies the body with energy and aids in cell regeneration.

5. Source of Iron

Jowar contains 8.45 mg of iron in every cup. Since the iron in jowar is non-heme (difficult to absorb), pairing it with a source of Vitamin C will give you the maximum benefit.

6. Good for Bone Health

Jowar contains high magnesium levels, which helps in maintaining calcium levels by increasing its absorption in the body.

7. Rich with Vitamins, Minerals, and Micronutrients

It contains B vitamins, which help the body build new tissues and cells and potassium and phosphorus. Additionally, Jowar contains traces of zinc, copper, and over 20 micronutrients and high levels of antioxidants.

8. Helps to Lose Weight

Jowar has a much higher concentration of dietary fibre when compared to other cereal grains. This high fibre content ensures higher satiety levels, lowering consumption by keeping hunger pangs at bay. Therefore, the fibre content in Jowar reduces your appetite, making it the ideal whole grain option for weight loss.

9. Improves Digestive System

The high dietary fibre content in Jowar also helps to improve digestion. The fibre is a bulking agent that helps stool pass smoothly through the digestive tract. The whole grain helps improve digestive health and helps to treat conditions like diarrhea, bloating, stomachache and constipation.

10. Healthy Heart

The abundance of fibre in jowar helps lower LDL (or bad cholesterol) levels in the body, thus reducing the risk of a heart attack. The cholesterol-lowering properties of jowar also reduce the chances of hindered blood flow, arteriosclerosis and plaque formation.

The whole grain also contains antioxidants, apart from nutrients like magnesium, iron, and vitamins B and E. As a result, it helps avoid several cardiovascular conditions. Jowar also helps regulate plasma LDL cholesterol concentration while improving the HDL levels in the body.

11. Boosts Energy Levels

Sorghum contains high amounts of niacin (or Vitamin B3). The B vitamin is integral in transforming food into energy usable by the body. Niacin ensures that the energy levels in the body are consistent throughout the day rather than observing sudden spikes of energy. A rich source of niacin, a single serving of Jowar accounts for 28% of the recommended daily intake.

12. Increases Blood Circulation

Iron and copper are two essential minerals found in Jowar. These minerals come together to play a vital role in improving the body’s blood circulation. Iron is crucial to developing red blood cells in the body, while copper helps enhance iron absorption in the body. Thus, consuming the grain helps improve the development of red blood cells.

It also improves the overall circulation of blood in the body while reducing the chances of anaemia. A single serving of Jowar can give you 58% of your daily recommended intake of copper.

13. Glows Skin

The goodness of essential nutrients in jowar includes calcium, iron, phosphorus, magnesium, niacin, riboflavin, thiamin, folate and antioxidants that work well to keep the skin look healthy and glow naturally.

How to Incorporate Jowar in Regular Diet

The easiest way to incorporate this millet into your diet is through roti. However, it is best to pair it with other cereals and pulses. For example, you can make multigrain atta by mixing 50% whole wheat with 50% Jowar and other grains like Bajra, Ragi, Soya, etc.

You can add Jowar to the usual rice batter in a 2:1 ratio (two parts Jowar flour, one part rice) in South Indian dishes like dosas and idlis. You can even make Jowar cupcakes by substituting the refined flour in any cupcake recipe with 50% whole wheat and 50% Jowar flour.

Make a jowar face pack by adding 2-3 teaspoon of jowar flour, curd 2 teaspoons and few drops of honey, apply gently over the face and allow it stay for 15 minutes, then rinse well, this wonderful face pack keep the skin hydrated and look radiant. Studies have also revealed that jowar averts the production of excess of melanoma cells which causes skin cancer.

You can best organic Jowar sourced from farmers of Tapi and Dang Districts from Kishan Bandhu.