Before rice took over our country’s collective health consciousness, other superfoods ruled the day. Millets – the tiny powerhouses of nutrition are not new to the Indian food scene. However, they have made a comeback after a long hiatus from our culinary taste buds, thanks to the revival of traditional food values by health and wellness experts like Luke Coutinho and mindful eaters.
Although Bajra has been a staple in the Indian Kitchen for hundreds of years, we are reintroducing its health benefits to the younger generation keen on starting a healthful journey. Today, we will explore the health benefits of bajra – arguably the most popular among millets – so that you can view it with renewed respect.
What is Bajra?
Bajra needs no introduction. However, for the benefit of those rediscovering its many benefits, here’s a proper introduction.
Bajra, or pearl millet, is one of the oldest, arguably, the most consumed grains. These power-packed millets come in various colours, such as yellow, grey, white, and brown. They are consumed as cooked cereal or ground to a fine powder and used as flour.
In ancient
Ayurvedic texts, bajra was praised for being a powerhouse of essential nutrients, minerals, protein and fibre and for its gluten-free properties. Although millets were termed as kutsitadhanya, which means contemptible, it notes that bajra is a sweet-tasting, dry and hot food in nature.
How to Select the Correct Bajra Flour?
Several brands of bajra flour are available in the market, and selecting the right one can be a challenge to many. However, we suggest going in for organic and traditionally prepared bajra flour to gain the most benefits of the millet.
Adya Organics prepares one of the best-quality bajra flour without preservatives, artificial flavouring agents or traces of chemicals.
The Nutritional Information of Bajra Flour
One of the main reasons why bajra or pearl millet flour is popular among health enthusiasts is it is filled with essential nutrients and body-building protein. Let’s look at the nutritional chart of bajra flour:
Every 100 grams of bajra flour contains:
| Calories |
380 Kcal |
| Total Fat |
4.2 g |
| Saturated Fat |
0.7 g |
| Monounsaturated Fat |
0.75 g |
| Polyunsaturated Fat |
2.1 g |
| Omega 3 Fatty Acids |
118 mg |
| Omega 6 Fatty Acids |
2 g |
| Sodium |
2.5 mg |
| Potassium |
195 mg |
| Protein |
11 g |
| Iron |
16% |
| Vitamin B 6 |
20% |
| Magnesium |
37% |
| Total Carbohydrates |
73 g |
How Can Bajra Flour Improve Health?
Now, let’s see how bajra flour can do wonders for your health.
1. On a weight loss journey? Try Bajra for quicker results.
One of the main reasons why bajra flour comes highly recommended by lifestyle expert Luke Coutinho is because of its weight loss properties. Luke says bajra helps reduce the urge to binge eat by keeping you satiated and energetic for longer periods.
Moreover, the caloric density of bajra is low compared with other foods, standing at an ideal 1.2, which is considered perfect for weight loss.
If you are eager to lose weight the healthy way, try to include bajra rotis in your balanced diet to curb the carb intake.
2. Prevents the onset or potency of Type 2 Diabetes
Type 2 diabetes is a chronic condition that affects a huge population. The changes in the lifestyle and dietary habits of people have increased the diabetic population of the world. While the sudden spikes in blood sugar levels are a concern, blood sugar can be managed by adding bajra to your diet.
Bajra has a potent combination of protein, good carbs and dietary fibre that help regulate glucose levels.
Add copious amounts of fenugreek leaves or powder to the bajra flour before kneading it into rotis for the best diabetic results.
3. Best friend of your digestive system
Since 100 grams of bajra flour has about 1.3 g of fibre, it aids in regulating your digestion and elimination. Regular intake of bajra rotis can help relieve constipation, cramping, bloating and gas.
4. Gluten-free complete protein
Bajra is one of the best gluten-free complete vegetarian proteins that can safely be consumed by those managing their celiac conditions. Combining bajra flour with protein powerhouses such as moong dal, rajma, chana dal, and other legumes will boost its protein value.
5. Maintain a healthy heart. Manage Blood Pressure
Bajra flour improves your cardiovascular health by controlling your blood pressure and easing the blood circulation. Every 100 grams of bajra flour contains 131 grams of magnesium which is about 37% of your daily recommended allowance. Pearl millets contain Magnesium, Omega 3 Fatty acids, fibre, and potassium which aid in improving heart functions.
6. Keeps LDL out and boosts HDL
Another reason why regular consumption of bajra rotis or dishes can benefit your heart is by lowering the levels of LDL or bad cholesterol and boosting HDL, the good cholesterol.
Additionally, those consuming
two or more servings of bajra dishes every day lower the chances of getting inflammatory diseases, asthma, and neurodegenerative conditions.
7. Best food for pregnant and lactating women
Thanks to the presence of folic acid in bajra, consuming bajra flour rotis is known to improve the health condition of the foetus during pregnancy. The presence of antioxidants in bajra helps in cleansing the body of harmful toxins. Bajra is a must-have food for pregnant and lactating women.
8. Strengthens bones and nourishes the skin
The presence of Phosphorus, a natural mineral, is associated with calcium formation that aids in strengthening bones. Additionally, bajra is also rich in zinc which is known to slow down the ageing process.
How to Best Consume Bajra Flour?
When it comes to bajra, you are limited only by your creativity. You can use bajra flour to make tasty rotis, homemade bread, khakhras, uttapam, dosa, thalipeeth, and porridge. You can also include bajra flour in your cake mix, pasta, and multigrain cookies.
Eating healthy is easy when you know where to buy healthy foods from – in this case, we suggest
Adya Organics Bajra Flour. It is pure, organic, and made exclusively using the traditional stone-ground method. The bajra flour retains the nutty, earthy and delicious flavour. We make it easy for you to stay healthy – buy Adya Organics Bajra Flour from our
health and wellness platform easily.
