What is Sorghum or Jowar?

In India, Sorghum is known as Jowar, Cholam, or Jonna, it is especially valued in hot and arid regions for its resistance to drought and heat.

Maintaining a healthy diet is crucial nowadays. Therefore, gluten-free cereals have recently gained popularity among people. Many such amazing gluten-free grains have been used since ancient times in Asian countries. Sorghum is one such cereal you can have in moderate amounts in your diet. Let’s have a look at its excellent nutritional content.  

Benefits of Sorghum:-

People are still not familiar with Sorghum or other traditional millets. Another significant reason is the rising awareness of new-generation cereal options like oats, quinoa, and cornflakes. Surprisingly, Sorghum is more readily available in Asian nations. It holds the fifth position as the most-grown crop worldwide. It’s an easier and more affordable replacement for quinoa and white rice. 

Globally, Sorghum is known as the new quinoa. It’s the staple food of citizens living in rural areas. Thankfully, it is gaining popularity daily since raising awareness of fiber intake. Millets are one rich source of essential fiber. You can enjoy multiple health benefits by having a bowl of Sorghum dishes as breakfast, lunch, or dinner options.

1. An abundant source of fiber:

From a healthy digestive system to a weight loss journey, fiber intake is one element your nutritionist will push you into. A specific amount of fiber is essential to keep your gut healthy. It relieves bloating, abdominal pain, stomach ache, and pain. Comparing the nutritional content of Sorghum with other millets like Barley, researchers have found it as a source of abundant fiber. A bowl of Jowar dish can provide you with 12 grams of fiber. By Fulfilling your daily fiber requirements, one can keep stroke, obesity, and diabetes at bay. 

2. A good source of phytochemicals:

Phytochemicals are very crucial in our daily lifestyle. By acting as an antioxidant, the phytochemicals rejuvenate our body and skin. Sorghum provides tannins, anthocyanins, phenolic acids, and policosanols. So, one can have an abundant supply of antioxidants by adding Sorghum dishes to their diet. The surprising fact is that Jowar provides more antioxidants than popular fruits like strawberries, blueberries, plums, etc. Ordinary people purchase such expensive fruits, which are also not readily available in all regions. So, grab a traditional millet to fight the aging process. Phytochemicals are also blessings for neurodegenerative disorders. 

3. Storehouse of protein:

Proteins are supposed to act as the body-building element. Hence, one needs to intake sufficient protein to maintain a healthy weight. Excessive weight loss and gain can be severe. Besides, the consumption of protein directly affects the building of body muscles. Moreover, for vegetarian people, arranging a good source of protein becomes a challenging task. Thankfully, Jowar is one such millet that is a rich source of protein. Having one bowl of Sorghum dish guarantees you a supply of at least 20 to 22 grams of protein. 

4. Gluten-free:

Digestive problems are pretty common in recent days. Most adults, especially women, face issues like constipation and obesity from gluten products. Thus, it will be great if one can find affordable gluten-free cereals, Wheat, and Barley; all these grains contain moderate to significant amounts of gluten. So, one can replace it with Sorghum to eliminate bloating and abdominal cramps. 

5. Jowar helps in inhibiting tumor growth:

It has been demonstrated that the 3-deoxyanthoxyanins (3-DXA) chemicals, which are mostly found in the darker-colored sorghum, have a potent anti-proliferation effect on human colon cancer cells.

The antioxidants included in sorghum grains’ bran layer absorb dangerous free radicals and lower the risk of contracting certain cancers. According to studies sorghum consumption has been linked to a worldwide decreased risk of oesophageal cancer.

6. Jowar helps in improving mood:

Gamma-aminobutyric acid (GABA), a neurotransmitter, is produced in large part thanks to vitamin B6 found in sorghum. The regulation of nerve impulses in the human body is carried out by GABA. A person’s mood, focus, ability to relax, and ability to manage stress and depression are all improved by increased GABA production.

7. Jowar improves bone strength:

Sorghum is a rich source of calcium and magnesium, both of which are essential for strong bones. A sufficient amount of calcium, which is present in sorghum, is necessary for bone health and is stimulated by magnesium. Calcium deficiency causes osteoporosis and arthritis.

8. Jowar helps in promoting blood circulation:

Copper and iron, two minerals that are important for blood circulation, are abundant in sorghum. Red blood cell formation requires iron. Iron is more readily absorbed by the body when copper is present. Consuming sorghum increases the production of red blood cells and promotes blood flow.

As per the Journal of Nutrition 10-20mg of policosanols extracts from Jowar can significantly reduce the LDL cholesterol levels. Noteworthy amounts of antioxidants, vitamins E, B and minerals iron and magnesium is valuable in lowering cholesterol levels, averts plague formation and improves the blood flow and circulation. 

netmeds

Nutritional chart for Jowar:

Calories	329
Carbohydrate	72 gms
Protein	11 gms
Fat	3 gms
Fiber	7 gms
Calcium	0.01 mg
Iron	19% of DV
Thiamine	0.2 mg
Magnesium	165 mg
Potassium	350 mg
Riboflavin	0.1 mg
Vitamin E	0.5 mg

Some Recipes Using Jowar That You Can Cook!

Now you seem pretty convinced to add Sorghum to your diet. But how?

There is nothing to worry about; Sorghum is a versatile and delicious millet option. It will not give you trouble if you follow the proper cooking process. Let’s have a look at what can be prepared with Jowar.

1. Jowar dosa:-

The most popular South Indian delight is Dosa. However, preparing a Dosa mix can be a headache for a beginner. This recipe will take hardly 15 minutes to cook.

Ingredients:

1. 2 cups Sorghum flour
2. 3 cups water
3. 1 full Onion (chopped)
4. 2 chilies (chopped)
5. 3-4 curry leaves
6. 1 tsp cumin
7. Salt to taste
8. Oil for coating
9. 1 cup yogurt

Instructions:

• Take a big bowl and add Jowar flour. Add salt and yogurt to it. Now mix it well.
• Add 2 cups of water very slowly. Otherwise, the batter will be very runny to control. Mix the rest of the ingredients like onion, cumin, chilies, and curry leaves.
• Whisk the dosa mix very well, and ensure the air enters the mixture and there are no lumps in this mix. Cover it and keep it aside for 15-20 minutes.
• Now add the remaining water to get the right consistency. The batter will somewhat look like buttermilk. 
• Heat the pan (a cast iron pan is best). Add 1 tsp of oil and pour the mix. 
• Brush oil and let it become crisp on low to medium flame.
• Enjoy Jowar dosa, hot with homemade coconut chutney or sambar.

2. Jowar Porridge :

Porridge is a trendy breakfast item for babies. Even adults can have this lip-smacking item. When you are craving sweets, try this easy dish.

Ingredients:

1. 1 cup Sorghum grain
2. ½ cup Sorghum flour
3. 2 cups milk (you can add any milk as per your preferences)
4. 1 tsp vanilla extract (optional)
5. 2 tbsp of jaggery powder or any sweetener (to taste)
6. ½ cup chopped dry fruits (cashew, pasta, almond, raisin, dates)
7. Water
8. 2-3 tsp ghee

Instructions:

• Wash the grains very well to remove the dirt.
• Pour the Jowar with 3 cups of water into a pressure cooker.
• Cook it for 1-2 whistles and set aside.
• Heat 2 tsp ghee in a non-stick pan and add the four to rest it on low to medium flame.
• After 2-3 minutes, add dry fruits and mix them well.
• Now add the boiled Jowar mixture with water to cook for 10 minutes. 
• At this point, cook it with milk and add sweetener. You can add vanilla extract.
• Cook for 5 minutes maximum, and your sweet porridge is ready to serve.

In sum, it can be said that one can add Sorghum as a part of daily food options. The multidimensional health benefits start from supplying essential vitamins and minerals to weight loss, making it more popular daily. You can try multiple sweet and savory dishes by using our Millet Rawa, Millet Noodles, Unpolished Millet, and Millet Flakes. You will not be disappointed for sure

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