What are the Benefits, Uses, and Nutrition of Bajra
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What are the Nutritional Benefits of Bajra?
In modern times, we are gradually consuming foods high in sugar, salt, fat, and carbohydrates. As a result, the consumption of unhealthy foods has increased significantly, contributing to various health issues such as constipation, obesity, diabetes, and other related conditions. But this is a short-term scenario. In the long run, people seek good quality grains that are rich in protein, fibre, and other essential micronutrients so that they can eat a proper and balanced diet. In pursuit of dietary balance, people have now rediscovered the importance and nutritional value of Pearl Millet a.k.a. Bajra.
Pearl millet (Bajra), an ancient grain, is regaining popularity after decades of being forgotten. Known for its incredible nutritional properties, millet (bajra) helps keep chronic disease at bay. With this new trend catching on, bajra which is packed with iron, protein, fibre, vitamins, magnesium, and all the best nutrients which were earlier ignored, will make an easy entrance into our kitchens, and eventually our body.
So, are you curious to know more about how bajra can help you lead a healthy life? Well, in this blog, we’ll explore what bajra or millet is, its nutritional value and key reasons for incorporating it into your daily diet. Let’s get started!
What is Bajra (Pearl Millet)?
Pearl millet (bajra) is not only nutritious, and affordable, but it is also environmentally friendly and drought resistant. It is grown in tropical areas in Asia and Africa and is also known as poor people’s food due to its affordability and ease of production. Bajra is gluten-friendly and can be consumed by people with celiac disease. Packed with essential nutrients, like zinc, iron and magnesium, bajra can help with anaemia.
Health Benefits of Bajra
According to the American Diabetes Association (ADA), pearl millet contributes to the prevention of diabetes, as it releases less glucose in the blood over a longer period than commonly consumed rice. It also helps to control body weight, which is best for diabetic people. Not only this, but it also helps to enrich insulin sensitivity by decreasing triglyceride levels in the body. Additionally, many studies have proven that pearl millet/bajra is also beneficial for the prevention of cancer and bone repair and development.
Additionally, bajra serves various other health benefits. So, let’s dive deeper into this.
Lower Chance of Developing Type 2 Diabetes
A study conducted on people between the ages of 50 and 65 found that women who preferred eating bajra had a 22% lower chance of developing type 2 diabetes, while men who consumed this whole grain had a 34% reduced risk. Bajra is a whole grain that is harder for your body to break down or digest. That’s why it doesn’t cause a spike in your blood sugar and helps your body to use insulin better.
Lower Chance of Cardiovascular Disease
Whole grain pearl millet has the potential to lower your total cholesterol level, bad cholesterol (triglycerides), low-density lipoprotein (LDL), and blood sugar levels. A study conducted by Harvard suggested that women who ate whole grains daily were 30% less likely to have a heart attack or die from heart disease than those who preferred whole grains weekly.
Lower Risk of Dying from Inflammatory Diseases
Another study on women’s health found that eating whole grains like bajra resulted in a 30% less chance of dying from inflammatory diseases, gout, Asthma, Rheumatoid arthritis, neurodegenerative diseases, and more.
Lower the Chance of Breast Cancer
A study conducted in the UK found that premenopausal women who ate more than 30 grams of fibre daily had a 52% less chance of developing breast cancer. Pearl millet contains a good amount of digestive fibre.
Lower the Chance of Asthma in Childhood
A study conducted on Dutch children between the ages of 8 to 13 found that children who ate high-fibre or whole grains were 54% less likely to have Asthma.
Nutrient Enhanced Energy Level
Magnesium, zinc and iron play a crucial role in body functioning. These essential nutrients convert foods into energy, create new proteins and regulate the nervous system. Packed with vital nutrients, iron, zinc and magnesium, bajra provides proper nutrition to your body to boost energy levels and prevent chronic disease.
Nutritional Value of Bajra (Pearl Millet)
Whether you’re suffering from constipation, diabetes, diarrhoea, etc.—considering bajra or pearl millet is a great option. It is considered a superfood for your gut health. It has a high fibre content, with the presence of lactic acid bacteria, which acts as a probiotic. Perfect for a healthy gut and prevention of diarrhoea. Bajra is a good source of essential nutrients:
1 Cup (170 grams) of Cooked Millet
Nutrients | Amount |
Calories | 201 |
Protein | 6 grams |
Fat | 1.7 grams |
Carbs | 40 grams |
Fibre | 2 grams |
Sodium | 286 mg |
Folate | 8% of the Daily Value (DV) |
Iron | 6% of the DV |
Magnesium | 18% of the DV |
Thiamine | 15% of the DV |
Niacin | 14% of the DV |
Phosphorus | 14% of the DV |
Zinc | 14% of the DV |
Riboflavin | 11% of the DV |
Vitamin B6 | 11% of the DV |
Bajra Flour vs Wheat Flour Nutrition
Millet is a versatile ingredient that can be a good alternative to oats, quinoa, wheat flour and more. You can prepare various dishes using pearl millet like chapati, khichdi, soups and stews, porridge and more. A question that might come to mind is, “Is millet healthier than wheat?” Let us find out.
Nutrition Factors | Comparison between Bajra & Wheat |
Fibre/ Gluten | Bajra flour is a gluten-free and high fibre grain, which is good for gut health, support weight management, digestion and blood sugar control. Wheat flour contains gluten and less fibre in it. Gluten is a protein that can cause health issues for those who are sensitive to it.
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Weight Loss Impact | Wheat flour is high in carbs and lower in fibre compared to bajra. It can cause a rapid spike in blood sugar, which may lead to hunger and overeating. Bajra on the other hand is high in fibre and protein, which helps you feel fuller for longer. |
Glycemic Index | Wheat flour has a slightly higher glycemic index than bajra. Because, wheat flour is made of carbohydrates and starch, which is highly digestible. That means, eating wheat flour may increase your blood sugar levels. Bajra is a whole grain that is harder for your body to break down or digest. That’s why it doesn’t cause a spike in your blood sugar and helps your body to use insulin better. |
Minerals | Wheat is packed with calcium, phosphorus, manganese, and potassium. While bajra is rich with magnesium that helps convert food into energy and regulates the nervous system. |
Calories | Bajra per 100gm in the form of flour is 361 kcal, while refined flour has 455 kcal and wheat flour has 407 kcal. If we are talking about one chapati, then one bajra roti has 106 kcal, while one wheat chapati has 120 calories. |
So now that we know the benefits of Bajra, let us explore some of the easiest ways in which we can include it into our daily diet.
5 Easy Bajra Recipes
#1. Flatbreads/ Chapatis: If you are bored with wheat roti and are looking for an option that is tasty as well as healthy, then there is nothing better than millet roti. Millet roti is easy to make and is also good for stomach health.
#2. Porridge: You can make porridge from millet, which is delicious and healthy. Simply boil it with water, milk, and broth. For flavour, you can add cardamom or cinnamon. The porridge can be served salty with buttermilk and salt, or you can also add jaggery or sugar. Also, you can roast dry millet for a few minutes before adding water to bring out the rich, nutty flavour of the grain.
#3. Khichdi: Khichdi is also a good option, if you’re looking to have something different in taste. Just simply cook millet with moong dal, vegetables and a lot of spices to make a nutritious dish. Bajra Khichdi is a healthy food, especially for the winter season.
#4. Soups: Take 3 to 4 tablespoons of millet flour in a bowl, add half a cup of water and mix well to make a lump-free batter. Take a pan, add oil and when it gets hot, add ajwaain and let it crackle well. You can add the millet mixture you have prepared and add 1 glass of water to adjust the consistency, now add salt and pepper as per taste and mix well, let it cook for 3-5 minutes until the soup thickens.
#5. Snacks (Chila): Take half a cup of millet flour and add water to it and make a slightly thick batter. Add chopped seasonal vegetables, salt and spices. Take a pan, heat it and apply a little oil and pour the batter in it. Give it the shape of a chapati and cook it well from both sides. And enjoy this hot chila with curd and chutney. It is not only delicious and healthy, but it is also nutritious.
To summarize,
Pearl millet or Bajra is a whole grain, rich in essential nutrients, including: – protein, antioxidants, and nutrients. Whole grains are harder to digest, hence it doesn’t cause a spike in your blood sugar and helps your body to use insulin better. Bajra serves various health benefits, including lowering your blood sugar, cholesterol levels, and more. As they are gluten-free, making them an excellent choice for people who have celiac disease or are sensitive with gluten. For more clarity and a proper diet chart, reach out to our clinical nutritionist and get a customised diet plan that is best suited to your body.
FAQs Around Benefits of Bajra:
Is it good to eat bajra every day?
Yes, eating bajra (pearl millet) daily can be beneficial for health. It is rich in essential nutrients, such as: – fibre, protein, iron, magnesium, and potassium. It helps to aid digestion, manage blood sugar levels, and supports heart health. For the better result, consume it in moderation and as part of a balanced diet to ensure nutritional variety.
Who should not eat bajra?
People with allergic reactions, thyroid disorders, especially, hypothyroidism, should avoid bajra. Pearl millet contains goitrogens, which can irritate with thyroid function. Apart from that, those that have gastrointestinal issues, can also not be eaten.
Is bajra hot or cold for the body?
In the Ayurvedic term, yes, it is considered as “hot” food for the body. It means, Bajra can produce heat. Hence, it should be consumed in cold weather or balanced with cooling foods.