Jowar: Benefits, Nutrition, Recipes & Uses

Top Benefits of Jowar You Should know & add in your diet

Jowar health benefits: The gluten free Super Grain for weight loss

The abundance of minerals, which include calcium, iron, phosphorus, protein, dietary fiber, B vitamins, and C, helps balance blood sugar levels, suppress appetite, encourage weight loss, and increase energy. Aside from these jowar benefits, jowar’s gluten-free status makes it one of the healthiest grains for the digestive tract and aids in weight loss.

Use jowar or sorghum instead of other grains if you wish to reduce weight or alter the eating habits to stay healthy. Jowar is a gluten-free, quinoa-equivalent flour that works well in place of refined wheat flour or maida. It is full of several nutrients that are incredibly beneficial to your health. Jowar is an essential millet to include in your diet plan if you want to maintain your health and fitness since it can aid in weight loss and improve your digestive system. Here are several justifications for consuming millet.

Nutritional Facts and health benefits of Jowar

 Gluten Free

 Cereal grains like barley, wheat and rye have the gluten protein. If you suffer from celiac disease, this protein is thought to be detrimental for their overall health. IBS sufferers are also able to benefit from Jowar’s gluten-free properties. Jowar helps with issues like headaches, constipation diarrhoea, fatigue, and the bloating.

Repurposing cereal to make a meal using jowar or another type of millet can be a great idea even if you don’t meet one of the categories. This is because it ensures that you are getting all nutrients from different sources, and also that your digestive system doesn’t get exposed to the same food items every day and helps maintain your health.

Excellent Fibre Content

Jowar’s high fibre content helps keep the intestinal tract moving, preventing constipation. Additionally, it has been linked to decreased levels of harmful LDL cholesterol, which shields the body against the development of cardiovascular illnesses. Consuming foods rich in fibre slows down the stomach’s emptying, making smaller meals more satisfying. It also slows down the release of carbohydrates into the bloodstream, which helps avoid the “crash” that occurs shortly after a meal. Jowar has to be a part of meals for those who want to lose weight.

Rich with Antioxidants

Numerous phytochemicals, including tannins, phenolic compounds, anthocyanins, phytosterols, and policosanols, are found in good amounts in jowar. It is well recognized that free radicals, which induce inflammation in the body, are scavenged by antioxidants. It has been determined that one of the primary risk factors for several health issues, including an increased risk of cancer and cardiovascular disease (CVD), is chronic inflammation. Black, brown, and red jowar cereals were found to contain three to four times more anthocyanins than other whole grains, according to a study.

Diabetes Control

Adding jowar to a diabetic’s diet regularly is recommended due to its low glycemic index. This grain’s high fibre and high protein levels make it a great choice for those with diabetes. Foods high in protein and fibre assist in avoiding blood sugar spikes and troughs by slowing down the ejection of carbohydrates into the blood. This supports both diabetic management and the preservation of fullness.

Jowar as a super food in weight loss

 Jowar is the ideal choice for a Weight Watcher’s diet because it is high in protein, carbohydrates, dietary fibre, and an even bigger array of vitamins and minerals.

Indians’ infatuation with jowar flour or jowar atta, or maida, knows no bounds. Though we use it a lot in our bread, it’s a useful component in other recipes as well.
The drawback is its inadequate nutritional profile. Don’t worry, though; there is a healthy substitute that will still taste good and provide the body with the nutrition it needs. We are discussing the advantages of Jowar.

It’s not necessary to introduce jowar or sorghum. This high-fiber millet is known by several names: Ponk in Gujrati,  Cholam in Tamil, Jwari in Marathi, Durra, Egyptian millet, giant millet, kafir corn, and Guinea maize.

Since ancient times, persons who are suffering from diabetes, have a gluten sensitivity, or are susceptible to any digestive ailment have found great joy in this cereal due to its abundance of nutrients.

Jowar is the ideal choice for a Weight Watcher’s diet because it is high in protein, carbohydrates, dietary fibre, and an even bigger array of vitamins and minerals.
Now that winter is approaching and the seasons are shifting, it’s ideal to take advantage of this seasonally grown cereal because jowar has several health advantages.

What are the advantages of jowar (cholam) for losing weight?

The dietary advantages of Jowar
Vital lipids and fatty acids needed for the synthesis of hormones and energy are found in jowar (cholam). Jowar has a fatty acid makeup that is similar to maize fat but more unsaturated, which is why jowar benefits cannot be disregarded.

As a result, jowar has been linked to several advantages for heart health, including a reduction in hyperactivity, impulsivity, restlessness, and hostility. According to science, jowar can help lower your risk of heart disease in a number of ways.

Jowar Is an Ingestive Fibre

One of the greatest dishes on the menu for enhancing digestion and maintaining intestinal health is jowar, which is also gluten-free. Since cholam provides about 48% of the recommended daily intake of fibre for an adult, it is advantageous. While having the same flavor as barley or rice, jowar has substantially more fibre.

In addition to providing 12 grammes of fibre per serving, jowar also has additional nutrients and antioxidants that lower your risk of obesity, stroke, diabetes, and severe digestive issues.

Jowar Reduces Appetite

Benefits of jowar are appropriate if you are making a concerted effort to lose that excess fat through diet control. With its massive fibre and protein content, jowar helps suppress appetite, promotes sustained fullness, and is a major contributor to weight loss.

Diet-friendly grains and carbohydrates are scarce. Sometimes this ingredient—carbs—is blamed for obesity and weight gain. Jowar is ideal if you strictly adhere to a low-carb diet. Jowar has a minimal amount of carbohydrates. Recipes for jowar roti claim that jowar has only about 10 grammes of carbs. Jowar is reduced in carbohydrates, which makes it an ideal addition to both low-carb and ketogenic diets.

Normalise Blood Sugar with Jowar

Cholam helps in weight loss. It contains important copper and iron, which work together to enhance circulation and blood flow in the body. For the synthesis of red blood cells (RBCs), iron is an essential mineral. The body absorbs iron more readily when copper is present. Jowar, thus, increases the growth and repair of cells and enhances blood circulation in general.

Additionally, one serving of jowar (cholam) gives you 58% of the necessary daily intake of copper, and it can promote hair growth and stop hair loss.

Low in calories and high in nutrients is jowar

Jowar is a great substitute for wheat and rice in terms of nutrition because it contains thiamine, riboflavin, niacin, and folate.

Jowar is an essential component that should be included in your diet because each serving of roti only has 49 calories, 1.5 grammes of protein, and 1.4 grammes of fibre. Jowar, with its high nutritious profile and low calories content, may soon overtake wheat as the most popular crop.

 Jowar Fights Constipation and Enhances Digestive System
Because it contains fibre and minerals, jowar can help prevent serious or non-digestive disorders and problems. As we’ve already seen, it helps prevent ulcers in addition to bloating.

Jowar is a grain that helps balance your digestive system and relax your stomach, therefore people who have diarrhea or constipation may also use it.

Benefits of jowar roti during pregnancy

Jowar has a lot of iron, which helps pregnant women’s hemoglobin levels stay stable. Micronutrients such as folic acid and fibre, which are essential for a healthy pregnancy, are abundant in jowar.

Jowar diet recipes
The process of preparing the jowar dough has certain inherent challenges. As a result, many find it difficult to incorporate jowar into their daily cooking. However, we are about to present you with a recipe that will make including jowar for weight loss with your meal plan a breeze.

Jowar Roti Recipe
The most widely used and healthiest method of consuming jowar is with rotis. To ensure that jowar roti stays soft and doesn’t become harsh or chewy even after hours of cooking, sorghum flour must be mixed into a dough with warm water.
To ensure the dough doesn’t stick, roll it out with the help of a rolling pin next. Before heating, the tawa needs to be sprayed with a small amount of water. Cook by repeatedly flipping it and misting it with water.

Recipe for Jowar Dosa
Jowar dosa can be the ideal choice for you if you’re looking for a nutritious breakfast. To make this, combine the rice flour, jowar flour or jowar atta, oil, cumin seeds, green chilli, finely chopped onions, and coriander leaves in a bowl. This will be used to make dosas. Stir them thoroughly.
Create a light batter. The batter should have a thin, Neer dosa-like consistency.

On a heated tawa, spread the oil, then thinly spread the batter. Transfer the dosage onto a plate after grilling it on one of the sides and folding it towards the centre. Accompany it with a coconut chutney.

How to include jowar in your diet for weight loss?

Protein, vitamins, and phytochemicals included in jowar can aid in weight loss, cholesterol reduction, and general health promotion.

One of these millennia-old millets, jowar or sorghum, contains a plethora of vital nutrients, including iron, calcium, phosphorous, protein, potassium, complex carbohydrates, and fibre, in addition to a plethora of phytochemicals that support heart health, reduce cholesterol, help with weight loss, and control blood sugar and blood pressure. Jowar also contains vitamins that can improve general health and stamina, including thiamine, niacin, folate, and riboflavin. Regular consumption of jowar can also help your digestive system, as it can satisfy 48% of an adult’s daily fibre need and prevent bloating, constipation, indigestion, cramping, and other digestive issues.

Ancient millet known as jowar, often called sorghum, has numerous health-promoting qualities and a nutritional profile similar to that of main grains. There are numerous types of jowar. While the jowar flour or jowar atta is utilized in the food sector to manufacture a variety of meals such gluten-free flour, bakery goods, etc., some may be utilised in animal feed, or as a substitute for molasses. It can be used in place of rice in cereals that are popped or flaked. Several classic treats including upma, oatmeal, pancakes, khichdi, and malted drinks are made with it.

Add Jowar to your diet

You can use it to create jowar roti or add it to vegetables to make upma. To create dosa or idli, you can also substitute jowar for rice. If you prefer eating sweet food than savoury food, try jowar pancakes or jowar laddoo.

Interest in jowar’s culinary uses has increased recently due to its comeback as a superfood.
Here are some ideas for including this wholesome grain in your diet:

  • Jowar roti: Just as in the past, you can make jowar roti to include jowar flour or atta to your regular meals. Not only are these flatbreads made without leavening, but they also contain no gluten.
  • Jowar upma: In your morning routine, replace traditional grains with jowar. An excellent and nutritious substitute for the typical semolina upma is jowar upma.
  • Jowar salad: Crunchy and nutrient-dense toasted jowar grains are a great complement to salads. They are a good source of complicated carbs and impart a pleasant texture.
  • Baking with jowar flour: Jowar flour or atta is perfect for baking, which makes it simple to make bread, cakes, and cookies without gluten.
  • Jowar porridge: For a filling and nutritious breakfast, cook jowar grains in milk or water, then top with your preferred fruits and nuts.


You run the risk of feeling bloated and gassy if you eat too much jowar or ragi. Avoid consuming these grains if you have stones in the kidneys as they may make the condition worse. Overindulging in these grains could result in weight gain.

Even though jowar is a healthy grain with many advantages, it might not be right for everyone. Individuals who have gluten sensitivity or celiac disease should stay away from jowar that isn’t gluten-free by certification because cross-contamination can happen during processing. Furthermore, because jowar contains oxalate, which may exacerbate kidney stones, people who have them should only occasionally eat it.

FAQs about Jowar Atta (Sorghum Flour) or Jowar Roti:

  1. What’s Jowar Atta?

Ans:- Jowar Atta is a form of flour derived from sorghum. It is also known as Jowar. It is extensively used in Indian cuisine, especially in the preparation of the traditional flatbreads known as bhakri and roti.

  1. What is the method by which Jowar Atta is made?

Ans:-  Jowar Atta is made by grinding whole jowar cereals into the form of a finer powder using the aid of a mill, grinder or an industrial. The flour can be used later to make diverse meals such as dosa, porridge made of roti, dosa and so on.

  1. How do you make Jowar Roti?

Ans:-  To make Jowar Roti prepare a mix consisting of Jowar flour with water, until it resembles the form of a dough. Cut the dough into smaller pieces and then form them into discs with a flat surface using the rolling pin. Cook the discs over an oven-ready grid until the edges have cooked.

  1. Are Jowar Roti Gluten-Free?

Ans:-  Yes, Jowar Roti is gluten-free, which makes it an the ideal option for those who suffer from celiac disease or intolerant to gluten.

  1. What are the benefits to nutrition out of Jowar Atta?

Ans:-  Jowar Atta is high in nutrients such as vitamin A, proteins, and fiber (especially Vitamin B) as and minerals such as iron, magnesium as well as phosphorus and iron.

  1. Are Jowar Atta an ideal food to shed weight?

Ans:- Yes, Jowar atta is believed aid in weight loss due to the fat content is low and is high in fiber and has a glycemic index regulation that is low. This assists in maintaining your weight loss for longer and also regulates blood sugar levels.

  1. Do you believe that Jowar Atta could be used to bake?

Ans:- Yes, Jowar atta can be used in baking to create gluten-free recipes such as muffins, bread cookies, muffins and much more.

  1. What is the most effective method of storing Jowar Atta?

Ans:- Keep Jowar Atta in an airtight container in an area that is cool and dry to keep out moisture and insects infestation. It can also be stored in the refrigerator or freezer to prolong shelf life.