Jowari flour (aka Sorghum flour) is not a new product in Indian households. Having been around in the Indian subcontinent for over 500 decades, it is grown with ease in other tropical and subtropical climates as well. The Jowari grain is harvested from grass which is dried and then threshed for grains. The grain is then washed, dried, cleaned, and ground to make Jowari flour. Often used as animal fodder, Jowari atta provides many benefits with its vast nutritional profile.
As a crop that requires very less water, Jowari is popular amongst farmers and is one of the top 5 most important cereal crops grown across the world. Not only is it a healthy cereal, but also a great gluten-free alternative to wheat.
Jowari Flour Nutritional Value Per 100g
Source-https://www.nutritionvalue.org
Excessive carbohydrates in the body result in the breakdown of sugar compounds, leading to high glucose levels, resulting in diabetes. The bran present in Jowari is rich in tannin, which secretes enzymes that can help reduce the absorption of sugar and starch in the body. As a result, Jowari assists in diabetes control by regulating glucose and insulin sensitivity in the body. Besides this, other Jowari flour benefits include high fibre and vitamins and minerals such as thiamine, niacin, riboflavin and folate.
These are known to delay gastric emptying and slow the release and absorption of glucose in the bloodstream, thereby preventing blood sugar spikes. For those with diabetes, this means no diabetic shocks or other health complications.
2. Great for Heart Health The Jowari grain contains Policosanols that help in cholesterol synthesis. It helps in regulating cholesterol levels in blood plasma and the liver. Just 10-20mg of policosanols extracts from Jowari can significantly reduce LDL cholesterol levels.
The antioxidants, vitamins E and B, and minerals iron & magnesium in Jowari flour are valuable in lowering cholesterol levels and improving blood flow and circulation. It prevents clogging of arteries, thus lowering the risk of heart attack, stroke and atherosclerosis.
3. Aids in weight loss
Jowari is rich in complex carbohydrates and is a good source of carbs. One single Jowari roti provides you with 10.2g of carbs. It also contains about 25% of your daily fibre intake.The starch in Jowari is absorbed very slowly in the gut, keeping you satiated for longer. This means we eat less and start losing weight.
4. Prevents Diseases
Jowari contains antioxidants (the presence of phytochemicals contributes to this) that help reduce oxidative stress and free radicals.It helps prevent various kinds of cancer like those of the breast, ovary and rectum.
Apart from being good at preventing diseases like cancer and diabetes, other Jowari atta benefits include increased immunity, especially in HIV-positive patients.
Jowari, with its anti-cancer properties, also fights the free radicals, which are responsible for premature ageing. Plus, it averts the production of excess melanoma cells, which can cause skin cancer.
5. Rich in micronutrients
Research backs that Jowari flour is an excellent source of micronutrients. Nutrient deficiencies can lead to multiple health problems. Jowari flour fulfils a large amount of the recommended daily value of minerals, vitamins and nutrients. It is especially rich in phosphorus, iron, copper, selenium, zinc, B vitamins and more.
6. Supports wound-healing and bone health
Magnesium helps to increase calcium absorption in the body. Since Jowari contains high magnesium levels, it helps maintain calcium levels and strengthen our bones.
Being high in phytochemical antioxidants results in Jowari being anti-inflammatory. The presence of Vitamin C & Vitamin K gives Jowari flour wound-healing and anti-inflammatory properties.
7. Supports brain health
The B group vitamins are responsible for neurological functioning and energy production. Jowari flour is rich in Vitamin B6, Niacin, Thiamin etc., which are necessary for the production of a neurotransmitter in the body, called GABA (gamma-aminobutyric acid). GABA regulates nerve impulses in the human body. An increase in GABA can lead to improved mood, better focus, stress reduction, and reduced risk of depression.
Sorghum grains are rich in fibre which helps maintain an optimum level of energy in the body. They are often added to commercial energy drinks and contain niacin, which is known to be another form of Vitamin B. It helps convert the food we eat into energy, thus stimulating the brain cells too.
8. Improves Haemoglobin Levels
Jowari is full of essential minerals like iron and copper, which work together to improve the blood flow and circulation in the body. Copper helps absorb iron, and iron is an essential mineral needed in the growth and development of red blood cells. Adding Jowari flour benefits in promoting cell growth & repair and augmenting the overall circulation of the blood, thereby treating anaemia.
9. Great Hair tonic
The addition of Jowari in your meal plan provides you with 58% of the recommended allowance of copper from a single serving. This not only protects hair loss but also stimulates hair growth.
10 Improves Digestion
Jowari has high dietary fibre content, which can aid in digestion. This is because fibre is a bulking agent, which the body needs to pass stool smoothly through the digestive tract. Hence, this whole grain can improve your digestive health. Jowari flour also helps treat conditions like diarrhoea, bloating, stomach ache, and constipation.
Jowari atta has complex carbohydrates, and the starch is slow releasing and resistant. This means that consuming the calories from Jowari are great for the overall gut health.
11. Gluten-free whole grain
Gluten is a protein component found in wheat and barley-based foods. It causes digestive problems such as bloating, pain, and stomach cramps. Jowari is a naturally gluten-free whole grain and is considered an excellent alternative to wheat for people who suffer from ‘gluten intolerance’. It is also rich in fibre compared to other grains like barley or rice. This makes it a great option for people having bloating, pain and stomach cramps and looking for a balanced gut diet.
You can also reap Jowari atta benefits by using it as Skin food. Here’s how:
From weight loss to improved heart health, Jowari has a range of health benefits. Jowari flour’s nutritional value per 100g is impressive. To get maximum benefits, choose organic Jowari flour as it is free from harmful pesticides and grown using the best farming practices.
Jowari flour is also a great option for those who are gluten-intolerant or for those who want to go gluten-free.
A Jowari Roti a day will surely keep the doctor at bay!
As a crop that requires very less water, Jowari is popular amongst farmers and is one of the top 5 most important cereal crops grown across the world. Not only is it a healthy cereal, but also a great gluten-free alternative to wheat.
Jowari Flour Nutritional Value Per 100g
Source-https://www.nutritionvalue.org
Health Benefits of Jowari Flour
1. Regulates DiabetesExcessive carbohydrates in the body result in the breakdown of sugar compounds, leading to high glucose levels, resulting in diabetes. The bran present in Jowari is rich in tannin, which secretes enzymes that can help reduce the absorption of sugar and starch in the body. As a result, Jowari assists in diabetes control by regulating glucose and insulin sensitivity in the body. Besides this, other Jowari flour benefits include high fibre and vitamins and minerals such as thiamine, niacin, riboflavin and folate.
These are known to delay gastric emptying and slow the release and absorption of glucose in the bloodstream, thereby preventing blood sugar spikes. For those with diabetes, this means no diabetic shocks or other health complications.
2. Great for Heart Health The Jowari grain contains Policosanols that help in cholesterol synthesis. It helps in regulating cholesterol levels in blood plasma and the liver. Just 10-20mg of policosanols extracts from Jowari can significantly reduce LDL cholesterol levels.
The antioxidants, vitamins E and B, and minerals iron & magnesium in Jowari flour are valuable in lowering cholesterol levels and improving blood flow and circulation. It prevents clogging of arteries, thus lowering the risk of heart attack, stroke and atherosclerosis.
3. Aids in weight loss
Jowari is rich in complex carbohydrates and is a good source of carbs. One single Jowari roti provides you with 10.2g of carbs. It also contains about 25% of your daily fibre intake.The starch in Jowari is absorbed very slowly in the gut, keeping you satiated for longer. This means we eat less and start losing weight.
4. Prevents Diseases
Jowari contains antioxidants (the presence of phytochemicals contributes to this) that help reduce oxidative stress and free radicals.It helps prevent various kinds of cancer like those of the breast, ovary and rectum.
Apart from being good at preventing diseases like cancer and diabetes, other Jowari atta benefits include increased immunity, especially in HIV-positive patients.
Jowari, with its anti-cancer properties, also fights the free radicals, which are responsible for premature ageing. Plus, it averts the production of excess melanoma cells, which can cause skin cancer.
5. Rich in micronutrients
Research backs that Jowari flour is an excellent source of micronutrients. Nutrient deficiencies can lead to multiple health problems. Jowari flour fulfils a large amount of the recommended daily value of minerals, vitamins and nutrients. It is especially rich in phosphorus, iron, copper, selenium, zinc, B vitamins and more.
6. Supports wound-healing and bone health
Magnesium helps to increase calcium absorption in the body. Since Jowari contains high magnesium levels, it helps maintain calcium levels and strengthen our bones.
Being high in phytochemical antioxidants results in Jowari being anti-inflammatory. The presence of Vitamin C & Vitamin K gives Jowari flour wound-healing and anti-inflammatory properties.
7. Supports brain health
The B group vitamins are responsible for neurological functioning and energy production. Jowari flour is rich in Vitamin B6, Niacin, Thiamin etc., which are necessary for the production of a neurotransmitter in the body, called GABA (gamma-aminobutyric acid). GABA regulates nerve impulses in the human body. An increase in GABA can lead to improved mood, better focus, stress reduction, and reduced risk of depression.
Sorghum grains are rich in fibre which helps maintain an optimum level of energy in the body. They are often added to commercial energy drinks and contain niacin, which is known to be another form of Vitamin B. It helps convert the food we eat into energy, thus stimulating the brain cells too.
8. Improves Haemoglobin Levels
Jowari is full of essential minerals like iron and copper, which work together to improve the blood flow and circulation in the body. Copper helps absorb iron, and iron is an essential mineral needed in the growth and development of red blood cells. Adding Jowari flour benefits in promoting cell growth & repair and augmenting the overall circulation of the blood, thereby treating anaemia.
9. Great Hair tonic
The addition of Jowari in your meal plan provides you with 58% of the recommended allowance of copper from a single serving. This not only protects hair loss but also stimulates hair growth.
10 Improves Digestion
Jowari has high dietary fibre content, which can aid in digestion. This is because fibre is a bulking agent, which the body needs to pass stool smoothly through the digestive tract. Hence, this whole grain can improve your digestive health. Jowari flour also helps treat conditions like diarrhoea, bloating, stomach ache, and constipation.
Jowari atta has complex carbohydrates, and the starch is slow releasing and resistant. This means that consuming the calories from Jowari are great for the overall gut health.
11. Gluten-free whole grain
Gluten is a protein component found in wheat and barley-based foods. It causes digestive problems such as bloating, pain, and stomach cramps. Jowari is a naturally gluten-free whole grain and is considered an excellent alternative to wheat for people who suffer from ‘gluten intolerance’. It is also rich in fibre compared to other grains like barley or rice. This makes it a great option for people having bloating, pain and stomach cramps and looking for a balanced gut diet.
How to Add Jowari Flour to Your Diet?
With the countless Jowari health benefits and the versatile nature of the flour, it should be and can easily be added to your daily diet. Being gluten-free, it can be added to almost every meal as a wheat replacement. Some simple things you can make everyday which carry wholesome calories from Jowari atta are:- Jowari rotis, bhakris, parathas or any other flatbread like Sindhi Koki
- Jowari dosa
- Jowari and chocolate cookies
- Jowari banana cake
- Jowari bread
- Jowari tacos
- Fudgy Jowari Brownie
You can also reap Jowari atta benefits by using it as Skin food. Here’s how:
- Make a Jowari face pack by mixing 2-3 teaspoons of Jowari flour with 2 teaspoons of curd and a few drops of honey.
- Apply this gently all over the face and allow it to stay for 15 minutes.
- Then rinse well, pat dry and moisturise as usual.
- With regular use, this wonderful face pack is sure to keep the skin hydrated and radiant.
The Good Health Grain
Jowari is globally gaining popularity as the “new quinoa” for its gluten-free and whole-grain goodness. Since it is a member of the millet family, Jowari is attracting massive attention these days. It is an ancient grain whose popularity was shadowed by wheat and rice. The revival of Jowari is due to the shift in people’s mindset about consuming millets.From weight loss to improved heart health, Jowari has a range of health benefits. Jowari flour’s nutritional value per 100g is impressive. To get maximum benefits, choose organic Jowari flour as it is free from harmful pesticides and grown using the best farming practices.
Jowari flour is also a great option for those who are gluten-intolerant or for those who want to go gluten-free.
A Jowari Roti a day will surely keep the doctor at bay!
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