Jowar – A nutritional powerhouse for different health conditions

Jowar or sorghum, the new quinoa, was once a forgotten grain. Jowar was a staple in the Indian diet for long, which provided nourishing sustenance in the form of bhakri (thick bread) and porridge. But, as modernity crept in, jowar lost its lustre and was consigned to the dusty corners of the pantry. However, as the health-conscious movement gained momentum, people began to rediscover the nutritional value of this mighty grain.

During a conversation with Happiest Health, Shauravi Malik and Meghana Narayan, the co-founders of Wholsum Foods, Gurugram, Haryana, noted that millets, such as ragi, jowar, and bajra, have had a rich history of being eaten by different communities across the country until the monocultures of wheat and rice found their way onto our plates.

Jowar is a gluten-free grain with antioxidant levels approximately three to four times higher than those of other wholegrains, making it an immunity booster, they add.

Jowar- A healthy choice

Surya Prashanth, 26, an IT professional currently residing in Hungary, has been dealing with digestive issues for a long. She only discovered she had gluten intolerance four years ago. She would get loose motions immediately after she ate food containing wheat, maida or dairy products. “The fatigue was bad sometimes, and I wanted to know what was causing it,” she says.

Eventually, after trial and error, she decided to take care of her gut health. So, she avoided foods that upset her stomach and substituted them with millets, especially jowar. “Since then, my issue has been resolved. I love jowar recipes; it can be a good alternative for maida,” she adds.

“Loaded with nutrients like vitamins and minerals, jowar is recommended for people with gluten intolerance, diabetes, inflammation, high cholesterol, and high blood pressure and for the elderly, says Marut Joshi, nutrigenomics specialist from Pune.

Make sure you incorporate jowar in your diet at least three to five times a week, whether it is in the form of flour, flakes, or puffed goodness, to enjoy all its benefits.

The health benefits of jowar

1. Good for gluten intolerance

Jowar is gluten-free and can be consumed by people with celiac disease and gluten intolerance. According to the Encyclopaedia of Gastroenterology, the flours one should have in a gluten-free diet include sorghum or jowar, quinoa, millet, soybean, corn, tapioca, arrowroot, bean, buckwheat, nut, and amaranth.

2. Loaded with nutrients

The essential minerals in jowar, such as calcium and magnesium, are important for bone health and can help prevent osteoporosis. The nutrients found in jowar include iron, phosphorus, magnesium, and B vitamins. Jowar is high in fibre too, which can help improve digestion and manage constipation.

3. Ideal for weight watchers

Fibre helps slow down digestion, making one feel fuller for longer and preventing overeating. Joshi explains that one can keep one’s weight in check with jowar because of its dietary fibre, resistant starch, and tannin (a water-soluble polyphenol). It has a low glycaemic index (49-53 based on the variety), which means it does not cause a rapid increase in blood sugar levels after consumption.

4. Better diet for older adults

Sorghum contains several antioxidants, including phenolic acids and flavonoids, which have cardioprotective effects. “Jowar, rich in magnesium, could help manage age-associated bone weakening and osteoporosis,” says Joshi.

Jowar upma – a gluten-free recipe

INGREDIENTS

• 1 cup jowar rava
• 2 tbsp oil
• 1 tsp mustard seeds
• 5 red chillies
• 1 small onion
• 1 piece ginger
• 1 carrot, medium-sized, peeled, finely chopped
• 7-8 French beans, stringed, finely chopped
• 2 tbsp green peas
• Tomato- ½
• ½ tsp turmeric powder
• 1 tsp lemon juice
• 10-12 broken cashews, roasted
• Curry leaves- 1 sprig
• 4-5 coriander leaves, fresh
• Boiled water- 3 1/2 cups
• Salt to taste

METHOD

• Place the jowar rava in a pan and dry roast until it is warm and fragrant. Remove from the pan. Roasting this well ensures that the upma is not sticky.
• Heat the oil in a pan. Add the mustard seeds. As they begin to splutter, add the red chillies, and curry leaves.
• Now add roasted cashew, onion, green chilli, and ginger. Cook till the onion is translucent.
• Add the carrot, beans, peas, turmeric powder, salt, and tomato. Sauté for a minute.
• Add the jowar rava to the cooking pan, and mix thoroughly, coating all the vegetables. Cook for 2 minutes.
• Add the boiled, salted water to the jowar and vegetable mixture, then keep adding a water little by little so that lumps are not formed. You should not add more than one cup of water or a ladleful at a time. Stir the upma thoroughly so that the water is absorbed and the mixture is cooked. It should not stick to the bottom of the pan. Turn off the stove and add lemon juice. Stir well.
• Garnish with coconut, cashews, and coriander leaves. Serve hot.

Also, read | Jowar pizza: Try this healthy alternative.