What Is Jowar Atta? – Benefits, Nutrition Facts, Recipes

What is Jowar?

Millets have become popular in recent times. Jowar falls in the same group which is immensely beneficial for our health. It is a nutrient-rich grain that is grown in tropical areas like India.

Here, in India, Jowar is known by its other name, sorghum. It contains protein, fiber, and other minerals like calcium, iron, and antioxidants. It doesn’t contain any gluten that’s why it is dear to many with gluten intolerance. Jowar is highly valued for its effective health benefits like weight loss, reduced blood sugar, and enhanced digestion. 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 popular as a gluten-free substitute for wheat flour. Let’s explore how! This superfood is rich in antioxidants, fiber, protein, and other elements. It provides numerous health benefits. So, without further ado, 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 atta is a great help to maintain digestion. It prevents constipation and promotes the growth of beneficial microbes in the stomach. Yes, this flour is good for preserving digestive health. Jowar atta is a great option because of its high fiber that promotes fullness and aids in weight management.

Gluten-free substitute for wheat flour

We mentioned earlier that it is a friend to those with gluten intolerance or celiac disease. Jowar atta is a safe and healthy alternative to wheat flour. Jowar atta or sorghum flour lessens gastrointestinal pain and improves the flavor of baked foods. Jowar is an ingredient that may be used in breads, rotis, and sweets. It is naturally gluten-free, on further processing is involved in-between. Have fun with jowar!

Richness of protein

Jowar atta is high in protein, an important macronutrient that supports muscular growth, tissue repair, and overall health. We all know that 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 with a bag full of positive contents.

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. It has complex carbs that minimize blood sugar dips. You can go with jowar atta to manage your weight.

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.

Also Read: 10 Best Zinc Rich Foods

Complete antioxidants provider

Jowar atta contains antioxidants such as tannins, phenolic acids, and anthocyanins. All these ingredients protect the body from damage by free radicals. Our body stays on the safe side with these antioxidants. It keeps away oxidative stress that has a direct link to chronic disorders like cancer and aging.

Promotes bone health

Strong, healthy bones require the minerals calcium and magnesium, both of which are found in jowar atta. We recommend you use it regularly. 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.

Also Read: Best Atta Brands in India

Promotes better digestive health

We already mentioned in our 1st point that 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, right? Fiber feeds the good bacteria in the stomach that promotes the health of the gut microbiota. All things together result in improved digestion and a lower risk of gastrointestinal problems.

Controls blood pressure

With a potassium content of 363mg, 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. We would like to request you to portion control –  moderate amounts of jowar can lower blood pressure and enhance cardiovascular health.

Good for skin health

Jowar atta contains essential vitamins and antioxidants. And yes, this is good for your skin too. Together, antioxidants and vitamin B protect the skin from premature aging and oxidative damage. Use it regularly to get a skin shield from environmental stresses and free radical damage. This gives the complexion a glowing, healthy appearance.

Also Read: Best Makhana Brands

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. Yes, it keeps the digestive system healthier and cleaner. Jowar upkeeps the health of the liver and digestive system in good condition. As a result, this atta aids in maintaining 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. We can assure you that there is no harm for people with 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 Benefits for skin:

Jowar is highly nutritious and contains essential nutrients like: calcium, iron , magnesium , antioxidants etc. which helps to keep skin healthy and glowing.

Jowar face Pack: You can make jowar face pack by adding 3-4 spoons of jowar flour with curd, honey and lemon. You can apply it on face and keep it for 15-20 minutes and then wash it. Regular use of jowar face pack will give you face a glowing look and make it smooth and hydrated.

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. You can use ghee or oil if you like.

It is done!  Ave the rotis with dal and curries.

Tip: Jowar rotis are very fine, please take care.

Jowar Upma

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:

• First thing first, pressure cook the soaked jowar grains with 4-5 whistles.
• Check if this becomes soft.
• Heat oil in a pan and give tadka with mustard seeds, cumin seeds, and curry leaves.
• Add onions and green chilies, and saute until the onions turn soft.
• Add chopped carrots with them and cook for a few minutes. Now, add the cooked jowar grains with it and cook for 5-7 minutes.
• It is done. Serve it hot.

Jowar Pancakes

Ingredients to prepare:

• 1 cup jowar flour
• Water
• 1 chopped onion
• 1 chopped tomato
• 1 chopped green chili
• 1/4 tsp turmeric powder
• Salt
• Oil

Preparation method:

• Jowar is not boring! Try this tasty recipe with mixing jowar flour, onion, tomato, chili, turmeric, and salt together.
• Add enough water to get a thick batter.
• Heat a non-stick pan and drizzle oil.
• Pour a ladleful of batter on the pan and make pancakes.

Tip: To make sweet pancakes, you can use dates, bananas and jaggery

Jowar Dosa

Ingredients to prepare:

• 1 cup jowar flour
• Water
• 2 tbsp cup rice flour
• 1 tbsp cup urad dal
• Salt
• Oil

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 to make a dosa batter consistency
• Let it ferment for 6-8 hours. Fermentation is the key to this recipe.
• After fermentation, add salt to the batter. Don’t add it before.
• 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.

References

1. Indian Institution of Millets Research – SorghumGrain: FromGenotype,Nutrition,and PhenolicProfiletoItsHealthBenefitsandFood Applications
2. Researchgate – Nutritional and Rheological Properties of Sorghum