What is Jowar?
Jowar is a nutrient-rich grain that is grown in tropical areas like India and other regions. Jowar is known by its other name, sorghum, to many. It’s a whole grain that’s rich in protein, fiber, and other minerals like calcium, iron, and antioxidants. It also doesn’t contain any gluten. Jowar is highly valued for its several health benefits, which include promoting weight loss, reducing blood sugar, and enhancing digestion.
For those who are sensitive to gluten, jowar atta is a popular replacement for wheat. Indian cuisine uses jowar atta or jowar flour to make roti (flatbread), porridge, and other dishes. Because of its rich nutritional value, it is an essential part of traditional diets and eating habits. Here, in this article, we will explore more about jowar atta, its nutritional values, and 15 amazing jowar flour benefits. Stay tuned!
Nutritional Value of Jowar
Jowar is a nutritional powerhouse of every important vitamin and mineral needed for human health. Jowar contains high concentrations of essential minerals like iron, protein, calcium, dietary fiber, and carbohydrates. The table below provides nutritional information value of jowar per 100g:
| Calories | 329 |
| Total Fat | 3.5g |
| Saturated Fat | 0.6g |
| Total Carbohydrate | 72g |
| Dietary Fiber | 6.7g |
| Sugar | 2.5g |
| Protein | 11g |
| Calcium | 13.00mg |
| Iron | 3.36mg |
| Potassium | 363mg |
| Sodium | 2mg |
| Thiamine | 0.35mg |
| Riboflavin | 0.14mg |
| Niacin | 2.1mg |
| Folate | 39.42mg |
| *Source as per the USDA | |
15 Benefits of Jowar Atta
Jowar atta or sorghum flour, is becoming more and more well-liked as a gluten-free, healthful substitute for wheat flour. The superfood jowar is rich in antioxidants, fiber, protein, and other elements. It provides numerous other health benefits. Jowar flour causes improvement in overall health, improves digestion, and reduces blood sugar. This supergrain is a vital component of a balanced diet. Let’s check out its 15 amazing health benefits:
The high content of fiber
Jowar atta is a great source of dietary fiber, and as we know, fiber encourages regular bowel movements. Regular consumption of jowar att is a great help to maintain digestion. By preventing constipation and promoting the growth of beneficial microbes in the stomach, this flour preserves digestive health. Jowar atta is a great option because a high-fiber diet promotes fullness, which lowers overeating and aids in weight management.
Gluten-free substitute for wheat flour
For those with gluten intolerance or celiac disease, jowar atta can be a safe and healthy alternative to wheat flour. Jowar atta or sorghum flour lessens gastrointestinal pain and improves the flavor of baked goods and other foods. Jowar is an ingredient that may be used in breads, rotis, and sweets because it is naturally gluten-free. It’s a versatile ingredient for gluten-free cooking. Try our tasty recipes which are provided below.
Richness of protein
Jowar atta is high in protein, an important macronutrient that supports muscular growth, tissue repair, and overall health. A high-protein diet is necessary to maintain lean body mass, especially for vegetarians who primarily consume plant-based meals. Hence, this healthy flour can be a good addition for them. Jowar atta improves both physical and metabolic performance by providing a consistent protein boost to meals.
Has a low glycemic index
Jowar atta’s low glycemic index causes it to have gradual, modest effects on blood sugar levels. Because of this, it is the perfect grain for anyone with diabetes or trying to keep their blood sugar levels steady. Jowar lowers blood sugar rises and, as a result, lowers the incidence of type 2 diabetes when taken frequently.
Encourages heart wellness
Jowar atta’s high fiber content lowers low-density lipoprotein (LDL) levels, lowering the risk of heart disease. By reducing oxidative stress and inflammation, two of its antioxidants – flavonoids and phenolic acids, further promote cardiovascular health. Regular consumption of jowar atta lowers cholesterol and enhances heart health overall.
Promotes healthy weight management
Jowar atta is an ideal substitute for controlling weight due to its low-calorie content and high fiber content. Because jowar atta’s fiber prolongs feelings of fullness, it satisfies appetites and lessens the desire to overeat. Its complex carbs minimize blood sugar dips and offer steady energy. You can consider jowar atta to support your long-term weight management objectives.
Makes your immunity stronger
Iron, magnesium, and zinc, along with a host of other vital vitamins and minerals required for a strong immune system, are all found in abundance in jowar atta. Immune cells require zinc to function properly, which is present in this healthy flour. Regular jowar atta consumption boosts immunity and helps the body fight off infections – both improving our overall health and preventing the risk of diseases.
Complete antioxidants provider
Jowar atta contains antioxidants such as tannins, phenolic acids, and anthocyanins that protect the body from damage caused by free radicals. The body is protected by these antioxidants from oxidative stress, which has been linked to chronic disorders like cancer and aging. Jowar atta is full of antioxidants supports cellular health and prevents disease.
Promotes bone health
Strong, healthy bones require the minerals calcium and magnesium, both of which are found in jowar atta. Regular use of jowar can improve general skeletal health, reduce the risk of osteoporosis, and increase bone density. This healthy sorghum flour will be especially helpful for older people or those who are at risk of losing bone.
Promotes better digestive health
Jowar atta’s high fiber content lowers the risk of constipation and makes uncomplicated bowel movements easier, both of which contribute to the maintenance of digestive health. Fiber feeds the good bacteria in the stomach, promoting the health of the gut microbiota. This results in improved digestion overall, improved nutritional absorption, and a lower risk of gastrointestinal problems.
Controls blood pressure
Rich in potassium, jowar atta helps to regulate blood pressure and keeps the body’s salt balance intact. Potassium eases cardiac strain and restores normal blood flow by lessening blood channel constriction. When consumed in moderation, jowar can lower blood pressure and enhance cardiovascular health.
Good for skin health
Jowar atta contains essential vitamins and antioxidants that support good skin. Together, antioxidants and vitamin B protect the skin from premature aging and oxidative damage. Regular usage of jowar promotes skin suppleness and shields the skin from environmental stresses and free radical damage. This gives the complexion a glowing, healthy appearance.
Promotes mental health
Jowar atta has a lot of magnesium, which may enhance brain function by regulating neurotransmitters and reducing stress. It’s claimed that eating a large amount of magnesium reduces anxiety and increases happiness and relaxation. Consuming jowar has been associated with enhanced cognitive function, memory, and mental well-being.
Promotes detoxification
The high fiber content of jowar atta helps to simplify regular bowel movements, which support the body’s cleansing process. By facilitating the expulsion of waste and pollutants, it keeps the digestive system healthier and cleaner. Jowar keeps the liver and digestive system in good condition, which aids in the body’s natural cleansing activities.
Suitable for people with lactose intolerance
If you’re seeking dairy-free options or are lactose intolerant, jowar atta is a great substitute. For people following a strict dairy-free diet, jowar can be used as a lactose-free component in recipes. Jowar is therefore a flexible and inclusive meal replacement that may be used in a wide range of recipes.
Jowar Recipes: How to Use Jowar?
Jowar is a food that allows you to use it in various preparations. Here are five detailed recipes featuring Jowar (Sorghum):
Jowar Roti
Ingredients to prepare:
- 1 cup jowar flour
- Warm water (as needed)
- A pinch of salt
- Ghee or oil for greasing
Preparation method:
First, take a bowl, and mix jowar flour and salt. Gradually add warm water and knead into a soft dough.
Divide the dough into small balls. Dust the surface with a little jowar flour and roll each ball into a thin flatbread.
Heat a tawa and cook the roti on both sides until brown spots appear. Use a bit of ghee or oil for greasing.
Serve the rotis hot with curries, dal, or chutney.
Tip: Jowar rotis are delicate, so handle with care while rolling and cooking.
Jowar Upma or Jowar Porridge
Ingredients to prepare:
- 1 cup jowar grains (soaked overnight)
- 1 onion, chopped
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 green chili, chopped
- 1 carrot, chopped
- Curry leaves
- Salt to taste
- 1 tbsp oil
Preparation method:
Pressure cook the soaked jowar grains for 4-5 whistles until they become soft.
Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves.
Add onions and green chilies, and saute until the onions turn soft.
Add chopped carrots and cook for a few minutes. Then, add the cooked jowar grains and salt.
Mix everything well and cook for 5-7 minutes until the flavors combine. Serve this hot to enjoy the best.
Tip: You can add other veggies like peas or bell peppers for more nutrition.
Jowar Pancakes
Ingredients to prepare:
- 1 cup jowar flour
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 green chili, chopped
- 1/4 tsp turmeric powder
- Salt to taste
- Water (as needed)
- Oil for cooking
Preparation method:
Combine jowar flour, onion, tomato, chili, turmeric, and salt. Add enough water to make a thick batter.
Heat a non-stick pan and drizzle oil. Pour a ladleful of batter and spread it to make pancakes.
Cook on medium heat until both sides are golden brown.
Serve with chutney or yogurt.
Tip: To make a sweet version of jowar upma, mix jowar flour with jaggery syrup, cardamom powder, and mashed bananas, and cook in the same way.
Jowar Mixed Salad
Ingredients to prepare:
- 1 cup cooked jowar grains
- 1 cucumber
- 1 tomato
- 1/2 cup boiled corn
- 1 small onion
- Fresh coriander leaves
- 1 tbsp lemon juice
- Salt and pepper
Preparation method:
Chop all the veggies before you start the process. Cook jowar grains in water until soft (about 20-25 minutes) and drain.
In a large bowl, mix the cooked jowar with chopped cucumber, tomato, corn, and onion.
Add lemon juice, salt, and pepper. Toss everything together.
Garnish with coriander leaves and serve chilled.
Tip: You can add other toppings like avocado or nuts for extra flavor and texture.
Jowar Dosa (Fermented Pancakes)
Ingredients to prepare:
- 1 cup jowar flour
- 1/2 cup rice flour
- 1/4 cup urad dal (black gram)
- Salt to taste
- Water
- Oil for cooking
Preparation method:
Soak urad dal for 4-5 hours or overnight. Grind it into a smooth paste and mix it with jowar and rice flour.
Add water gradually to make a dosa batter consistency and let it ferment for 6-8 hours. Fermentation is the key to this recipe.
After fermentation, add salt to the batter. Heat a tawa and pour a ladleful of batter, spreading it into a thin dosa.
Drizzle oil around the edges and cook until crispy.
Serve with chutney or sambar.
Tip: Fermenting the batter improves the flavor and makes the dosas soft and crisp.
