Ancient Wisdom Part 18: How to lose weight with jowar; how to add to your diet and its amazing health benefits

Note to readers: Ancient Wisdom is a series of guidebooks that shed light on the age-old wisdom that has helped people for generations with age-old wellness solutions to everyday physical problems, persistent health problems and stress management, among many others. Through this series, we strive to provide modern solutions to your health concerns with traditional insights.

Many ancient crops are making their way back into our daily diets thanks to their impressive nutritional profiles and the trend of people choosing holistic health over guilty pleasures. Jowar or Sorghum is one of the thousands of years old millets that is rich in essential nutrients like iron, calcium, potassium, phosphorus, protein, complex carbohydrates, fiber, apart from a large amount of phytochemicals that can aid Lose weight, improve cardiovascular health, control blood. sugar and cut cholesterol. Jowar also has vitamins thiamine, niacin, folate and riboflavin which can help achieve overall health and stamina. Eating jowar regularly is also beneficial for your digestive system as it can satisfy 48% of an adult’s fiber needs and can prevent bloating, constipation, indigestion, cramps and other digestive problems. other food and drink.

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Jowar also has anti-cancer properties as it contains excellent antioxidants that can reduce the risk of esophageal and stomach cancers. This happens because these antioxidants help humans eliminate free radicals that promote cancer cell formation. According to the Journal of Nutrition, consuming jowar can significantly reduce LDL cholesterol levels. Jowar can also control blood sugar levels as it regulates insulin sensitivity and is considered a moderate glycemic index grain.

“Jowar or sorghum, a type of ancient millet, is nutritionally comparable to major cereals and has many health-protective properties so its consumption is encouraged. Jowar comes in many varieties. Some may be used as animal feed, syrup, substitute for molasses, while the flour used is introduced into the food industry to produce various foods such as gluten-free flour, food baking, etc. It can be used as a powdered grain or flakes and as a substitute for rice. It is used to make many traditional delicacies like upma, porridge, pancakes, khichdi and pulse drinks It is also used to produce alcoholic beverages.” Nutritionist Priya Palan said.

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Health benefits of jowar or sorghum

Priya Palan said jowar is rich in nutrients.

• This is a good source of plant-based protein that helps meet the protein needs of a vegan diet.
• It is rich in fiber which helps control weight, lower cholesterol and maintain blood sugar levels.
• High levels of antioxidants like flavonoids help reduce oxidative stress and inflammation in our bodies.
• A good source of magnesium and B-complex vitamins, they help maintain good bone, skin and hair health.
• It acts as an energy booster and encourages good gut health. It is naturally gluten-free, making it a healthy choice for those sensitive to gluten.

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Jowar is a relatively safe grain to consume, however any symptoms of allergy or intolerance experienced by any individual should be addressed immediately by a doctor. Millets like Jowar are good sources of protein, micronutrients and phytochemicals that help maintain good health.

“One can eat jowar rotis on a regular basis. Supplementing this gluten-free grain promotes weight loss, controls blood sugar levels, prevents cancer and promotes gut and heart health . So, one can include this humble millet in the diet to exploit Dr. Avik Roy, Golf View Healthcare & Research Institute, MBBS, MD, DNB 1, CCEBDM, ccdm, ccgm, ccigc, ccdr, ccgdm, Consultant, Diabetes and Geriatric Medicine said.

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How Jowar was consumed in ancient times

“Desi weight loss foods apart from being consumed in the form of roti, dosa or cheela, are also eaten raw and do not require much cooking. For diabetics, this is a healthy option as it is considered a carbohydrate that is complex and takes time to digest therefore does not increase blood sugar levels,” Dr. Roy said.

“Jowar has a rich history going back thousands of years. In ancient times, it was a major food source for many cultures, especially in Africa and India. It was commonly consumed as a whole grain , unleavened bread or porridge. jowar has made it the nutritional foundation for countless communities. This grain’s resilience and ability to grow in arid regions means it can sustain population overcomes challenging conditions. In India, jowar is ground into flour to create a traditional unleavened flatbread called ‘bhakri’ or ‘rotation.’ These nutritious breads were and still are an indispensable part of the diet in rural areas. They are also used to make porridge or as an ingredient in many different regional dishes. Its consumption is a testament to adaptability and nutrition, providing essential nutrients for many generations.” said Dr. Mitali Rakhit, Ohio Hospital.

Ways to add jowar to your diet

“One can make jowar roti or mix it with vegetables and dressing. You can also swap the rice and use jowar to make dosa or idli. If one prefers sweet dishes to savory dishes, do,” says Dr. try jowar pancakes or jowar laddoo”. Roy.

According to Arpita Bose, Dietitian at Ohio Hospital in Newtown, Kolkata, “In recent years, the revival of jowar as a superfood has sparked interest in its culinary applications.”

Here are some ways to include this nutritious grain in your diet:

Jowar roti: Just like old times, you can incorporate jowar powder into your daily meals by making jowar roti. These unleavened flatbreads are not only delicious but also gluten-free.

Jowar upma: Replace traditional grains with jowar in your morning routine. Jowar upma is a flavorful and healthy alternative to the regular semolina upma.

Jowar Salad: Toasted jowar seeds make a crunchy and nutritious addition to salads. They add interesting texture and are a good source of complex carbohydrates.

Make Jowar powder: Jowar flour is ideal for baking, making it easy to make gluten-free cookies, cakes and breads.

Jowar Porridge: Cook jowar cereals with milk or water, add your favorite fruits and nuts and enjoy a hearty and nutritious breakfast.”

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Who shouldn’t have jowar?

“If one eats too much ragi or jowar, you will most likely feel bloated and gassy. If you have kidney stones, avoid eating these grains as they can further complicate the problem . Consuming too much of these grains can lead to weight gain.” “, Dr. Roy said.

“While jowar is a nutritious grain with many health benefits, it may not be suitable for everyone. People with celiac disease or gluten sensitivity should avoid jowar that is not certified gluten-free, as cross-contamination may occur during processing. Additionally, those grains that suffer from kidney stones should consume jowar in moderation as its oxalate content may contribute to the formation of jowar. into stones,” said Dr. Jayati Rakhit, MD, FACC, Clinical Director and Co-Founder at Ohio Hospital.

Interesting facts about Jowar

“Jowar is an important crop providing food and animal feed in arid and semi-arid tropical regions of the world. It is a staple food for the rural poor in the country and in African countries. . It is mainly used as animal feed and as industrial feed used in the US and other developed countries,” Dr. Roy said.

Varied varieties: Jowar comes in a variety of colors, including white, red and yellow. Each type has its unique nutritional profile.

Rich in nutrients: Jowar is a nutritional powerhouse, boasting abundant fibre, essential minerals such as magnesium and phosphorus as well as B vitamins.

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Plants are resilient: Jowar is drought-resistant and can thrive in challenging environments, making it an important food source in many arid regions worldwide.

Animal feed: In addition to human consumption, jowar is also widely used as animal feed due to its nutritional content.

Biofuel potential: Jowar is being exploited as a potential biofuel source, contributing to sustainable and environmentally friendly energy production.

Next in the series

Did you enjoy reading the eighteenth part of our series on Ancient Wisdom? Part 19 discussing the benefits of honey will be available on October 23. Stay tuned.