Jowar (Sorghum) is globally famous for being gluten-free and offers the goodness of whole grain. It is one of the staple millets in India and is quite popular among people looking to lose weight.
Jowar is produced in bulk in Andhra Pradesh and Tamil Nadu. After the Budget 2023 was announced, it has gained massive attention across the country.
Indigenous Indians to North-eastern Africans, people have been cultivating jowar for about 4000 years now. India and Nigeria are among the prominent exporters of this grain from the family of millet. It is one of the topmost cereal crops after maize, wheat, rice, and barley.
To provide you with nutritional value and benefits of adding it to your weight loss diet, we connected with Anupama Menon, Nutritionist, Health Coach, and Founder & Director of Right Living.
Nutritional Properties Of Jowar
Jowar is a rich source of iron. One cup of this grain contains at least 8.45gm of the mineral, which can help with various health ailments. It is also rich in magnesium, which maintains a good bone health by absorbing calcium. Thus, if you experience joint pain, adding jowar to your diet can be a good idea.
Jowar is rich in many minerals, vitamins and micronutrients like copper, zinc and antioxidants. It has high amounts of protein, which helps in cell regeneration and re-energising of the body.
Jowar is also good for diabetics as it contains complex carbohydrates that take time to digest, keeping you full for longer. Hence, it helps to stabilise the blood sugar levels in the body.
How Jowar Helps With Weight Loss?
Since jowar is gluten-free, it is particularly helpful for people with gluten intolerance.
The fibre content in the grain ensures good digestion. Thus, it helps in effective weight loss.
How To Add Jowar To Your Weight Loss Diet?
Jowar flour (atta) can be used to make chapatis (rotis). It can be an excellent choice for making khichdi with a handful of your favourite lentils (dal). It can also be paired with some buttermilk that helps with weight loss and is a good addition to your diet in summer.
Quick Recipes With Jowar
1. Jowar Upma
- Soak one cup of jowar for about 8-12 hours or overnight.
- Drain the water. Add fresh water to a cooker and a pinch of turmeric powder. Turn off the gas after three whistles.
- Heat a pan, add a tablespoon of oil and saute mustard and cumin seeds.
- Add one sliced onion, two chopped green chillies, and diced vegetables of your choice.
- Once the veggies turn soft, add cooked jowar, two teaspoons of Maggi masala (optional), grated coconut (optional), a teaspoon of red chillies powder, and half a tablespoon coriander powder.
- Let it all come together on a slow flame for five to eight minutes.
- Adjust the seasoning if required.
- Serve the upma hot with yoghurt or papad.
2. Jowar Paratha
- In a large bowl, mix half a cup of jowar flour with a three-fourth cup of wheat flour, ragi flour or gram flour.
- Add half a teaspoon of cumin powder, turmeric powder and garam masala.
- Add one boiled and mashed potato, salt to taste and a tablespoon of oil. Knead the dough and make healthy parathas quickly for lunch, dinner or breakfast.
- You can also make a mixed vegetable paratha by adding veggies of your choice in the dough.
3. Jowar Khichdi
- Soak half a cup of jowar overnight.
- Chop red capsicum, yellow capsicum, green capsicum and zucchini (optional).
- Heat a pan, add a tablespoon of oil, one teaspoon of cumin seeds, one-fourth teaspoon of asafoetida and two finely chopped green chillies.
- Add chopped vegetables and cook for three to four minutes.
- Add jowar and half a cup of milk. Allow everything to cook together for about 10 minutes.
- Add freshly chopped coriander and serve the dish hot.