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 17 Amazing Health Benefits of Jowar Flour

  Last Updated : Aug 31,2018






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17 Amazing Health Benefits of Jowar Flour

Jowar is an ancient grain and one of the five top cereal crops in the world. It is extremely drought tolerant, making it an excellent choice for arid and dry areas. You can simply dry roast jowar grains and blend them into a smooth powder to make Jowar flour. Jowar is a little denser than whole wheat, so the taste may take some time to get accustomed to.

 

1. Rich in Fiber :
Jowar Flour is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre.

2. Gluten Free :
Being gluten free, it’s a healthy diet for all. Not only for those who are gluten intolerant but also those who want to live a healthy life style.

3. Good for Diabetics :
Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Hence a good safe food for diabetics and also for those who want to live and eat healthy. Try Jowar Roti

4. Reduces body Inflammation :
Being high in phytochemical antioxidants which results in Jowar being anti inflammatory. Phytochemical are commonly found in fruits, vegetables, nuts, legumes, and grains and offer protection against cancer and heart disease.

5. Protein Rich :
One cup of Jowar Flour (100 grams) has 10.4 grams of protein. Good source of protein for vegetarians. Jowar Flour forms a complete protein when combined with legumes like rajma, moong dal, urad dal, toovar dal, chana dal.

6. Reduces Cancer Risk :
Phytochemical present in Jowar reduce the oxidative damage of our cells resulting the lessening risk of cancer.

7. High in Magnesium :
Since Jowar is rich in Mg which results in better calcium absorption in your body resulting in stronger bones.

8. Rich in Iron :
100 grams of Jowar contains 4.1 mg of iron. You need to pair with a Vitamin C source to enjoy the benefits of the iron.

9. Lowers Blood Pressure :
Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case.

10. Lowers Cholesterol :
Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL)

11. Alkaline :
Jowar is alkaline in nature and combats acidity. Acidity is a form of indigestion in which there is accumulation of acid leading to a burning sensation in the stomach and the digestive tract. The stomach periodically produces acid to aid digestion. It is when we don't eat at regular intervals or are excessively stressed the stomach produces more acids which harms our body.

12. Good for Endurance :
Being high in fibre, protein, alkaline, lowering blood pressure means more RBC (red blood cells) to give energy. All these factors enhance performance of endurance athletes like runners, swimmers and bikers. Note that Jowar is a whole grain and they are always more healthier than its powdered form which is Jowar Flour.

13. Helps prevents Anaemia :
Jowar flour contains a fair source of Iron which helps prevent Anaemia. Here is our food sources of Iron.

14. Rich in Folic Acid:
Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer.

15. Good for bones :
Jowar flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones.

16. Good for Eyes:
Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A, which is useful in treating night blindness.

17. Carbohydrate Metabolism:
Jowar flour is rich in Vitamin B1 which is essential for glucose metabolism. It extracts energy from our food and converts it into ATP (adenosine triphosphate).


Nutritional Information for 1 cup Jowar Flour

One cup of Jowar Flour is 98 grams, which makes 7 rotis. 
RDA stands for Recommended Daily Allowance. 
Nutritional Information for 1 cup Bajra Flour

342 Calories
10.19 grams of Protein
71.1 grams of Carbs
1.86 grams of Fat

167.5 mg of Magnesium (Mg) = 47.8% of RDA (about 350 mg )
 

9.5 grams of High Fiber = 43.3% of RDA (about 25 to 30 grams)

217 mg of Phosphorus : 36.2% of RDA (about 600 mg for adult)

0.36 mg of Vitamin B1, Thiamine : 30.2% of RDA (about 1.2 to 1.5 mg)

3.03 mg of Vitamin B3, Niacin = 25.3% of RDA (about 12 mg)

4.01 mg of Iron (Fe) = 20% of RDA(about 20 mg for women)

19.6 mcg Folate, Vitamin B9 (FA) = 19.6% of RDA (about 100 mcg)

10.19 g Protein = 18.53% of RDA (55 g)

1.56 mg of Zinc = 15.6% of RDA (about 10 to 12 mg)

0.12 mg of Riboflavin, Vitamin B2 = 11.58 % of RDA (about 1.1 mg)

128.3 mg of Potassium (K) :2.7% of RDA (about 4,700 mg)

24.5 mg of Calcium (Ca) = 2.45% of RDA (about 1000 mg)

46.06 mcg of Vitamin A = 1.9 % of RDA (about 2,400 mcg)

 

Nutritional Information for 1 cup Jowar Flour

Top 10 Healthy Jowar Recipes

We have a collection of 98 recipes using Jowar Flour. To start with, you can mix jowar flour with gehun ka atta and make rotis , parathas. It can also be used to prepare various foods like unleavened bread, cookies, cakes and even make multigrain dosa, idlis. Jowar flour is healthy, gluten-free and an amazing alternative for refined flour.

The moment someone says Kachori, you can imagine a deep-fried snack loaded with calories but, try making this Bengali style - Moong Dal and Methi Kachuri this iron-rich snack baked to perfection. Also, you can make these steamed Karela Muthias, a diabetic- friendly delicious breakfast.

Stock up your air-tight containers with these Jowar Onion Puris, carry them in your dabba and enjoy them for sudden hunger pangs at work.

If you don't like a plain Jowar roti then try enhancing the flavour by the addition of ingredients like garlic, methi, onions and make these power-packed, tasty flat-breads like Jowar Bajra Garlic Roti , Jowar Methi Roti or Jowar Pyaz Ki Roti .

We hope you enjoyed this article and would love to hear from you. Please comment at the bottom of the page and let us know if you want us to add any more information.

Happy cooking!



health benefits of jowar flour

1.  
 by Tarla Dalal
This is a perfectly traditional and homely roti that is both satiating and incredibly tasty. It is very filling and makes a wonderful meal when served with kadhi or dal and a subzi . The Jowar Roti is easy to make and uses minimal ingredients. You don’t even need oil to knead the dough. However, there is a trick to getting it right, and that is revealed in step 1 of this recipe... you need to mix the flour in boiling water and let it cool before kneading. After that, you can roll the dough using your hands or with a rolling pin, whichever is convenient for you. Enjoy it hot and fresh off the tava. Also try other rotis like Bajra Roti and Makai Ki Roti .
Fibre, calcium, protein and loads of energy come together in a tasty roti flavoured with spring onions and green chillies! jowar pyaz ki roti is a gluten-free, cholesterol-free recipe that you can prepare even every day. You just need a spot of practice in flattening the dough with your palms, or alternatively you can roll it between plastic sheets.
3.  
 by Tarla Dalal
Karela and flour dumplings that are enlivened with the addition of onions and garlic to make a delicious breakfast. This recipe makes use of karelas and garlic, the two ingredients that are said to be diabetic friendly as they help to maintain the blood sugar levels. Serve them hot, along with Low Calorie Green Chutney.
4.  
 by Tarla Dalal
Flours of millets like jowar add a rustic touch to bhakris. The homely aroma that emanates from the kitchen when you cook a Jowar Bhakri itself will give you a very content and comforting feel. Here we have combined jowar flour with a little whole wheat flour to make the rotis easier to roll and to improve their texture. Just remember to serve them immediately on cooking. Serve with Methi Pitla or Cauliflower Greens Pitla , an ideal match for Jowar Bhakri. You can also serve Green Chilli Thecha or Red Chilli Thecha and some onions as an accopmpaniment.
5.  
 by Tarla Dalal
Bread is one of the first snacks we think of on a busy day – or even otherwise! However, those with high blood pressure have to refrain from having bread because of the fear of refined flour and too much salt. Here is a healthier option with a restricted amount of salt and a combination of wholesome flours and seeds. While the mix of flours makes the Low-Salt High-Fibre Multi-Grain Bread a treasure trove of B-vitamins, the use of flax and other seeds adds to the fibre content. Despite being nutritious, we suggest you only have this bread occasionally, and not more than two slices per serving. You can also try other snacks like the Mini Carrot and Cabbage Buckwheat Pancake and Seviyan Upma .
6.  
 by Tarla Dalal
These taste really good when served piping hot with ghee. . . The tinge of garlic gives a nice twist to these bland rotis. . . Very easy to make and definitely worth a try!
7.  
 by Tarla Dalal
The taste and nutrient value of jowar is seldom remembered, but after you try this recipe, it will stay in your memory forever! A perfect combination of jowar and methi, along with flavourful onions, coriander and green chillies, makes this sumptuous Jowar Methi Roti a tasteful way to boost your haemoglobin levels.
8.  
 by Tarla Dalal
Onions and sesame seeds add flavour to the otherwise bland Jowar flour used in these baked puris. At just 8 calories per puri, you can enjoy them without guilt! Make the puris in advance and keep them ready for those sudden hunger pangs. Spicy Pudina Khakhras and Methi Crispies are also very handy to keep hunger pangs at bay.
9.  
 by Tarla Dalal
Most people are apprehensive to use garlic as a predominant flavour in their cooking. This aromatic herb actually aids in digestion and also stimulates the production of breast milk, so turn to these rotis in the last month of pregnancy or while lactating. Unfortunately fresh green garlic is available for only a few months in the year. So if you are making these rotis in the summer, use 4 to 6 large cloves of grated garlic instead of the green garlic and add some fresh coriander leaves to add some colour to the rotis .
A Bengali Recipes -style snack with a healthy twist, the Moong Dal and Methi Kachuri is one that you can relish without any guilt! We have done away with maida and used a mix of healthy flours to make the top cover of this kachori, which is baked with a perfectly-spiced stuffing of moong dal and methi leaves. The methi not only adds to the nutrient-quotient of this dish but also gives it a tongue-tickling, almost addictive flavour! Baked and not deep-fried, this iron-rich snack is a wonderful tea-time accompaniment. You can do away with the 1/2 tsp of sugar if you are serving this to diabetics.
 
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Reviews

Health Benefits of Jowar Flour
5
 on 03 Jul 18 05:31 PM


Being diabetic, i had restriction on intake of food which keeps my sugar level in control. But Tarla Madam Ji has given me so many options, which is my favourite and suites to my diet. jower garlic or onion roti with Karela-onion subzis i have enjoyed lots of time. Baked methi-moongdal kachori, Karela muthais i have during my snacks time somedays. My daughter in law makes Tarla Madam ji ki diabetic friendly Palak Shorba, rabdi, chakli, subzis and snacks for me. Regarding the writeup and nutritional knowledge spread through this article is really appreciable. Thank you.
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Tarla Dalal    Hello Hasmukh, Great to hear that you like our diabetes collection.Do try them and give us your feedback.
Reply
04 Jul 18 10:30 AM