Bajra Roti Benefits

Bajra Roti Benefits | Is Bajra Good For Diabetes?

India is a diverse country with many different cultures and traditions. One of the integral parts of India that defines its diverse cultural spread-out is the type of food consumed in different parts of the country. Each state has its own designated staple cuisine, and one of the most common among them is chapatis made from bajra. Home to Gujarat and Rajasthan, bajra roti or chapatis made from pearl millets have become immensely popular throughout the country, not only for its divine taste but also for the incredible number of health benefits that it holds.

Pearl millet, or Bajra as we popularly call it here, is the Indian name for Pennisetum glaucum crop. Popularly, they are also known as cumbu, sanio, babala, gero, or bulrush millet. Primarily grown in India and Africa, bajra is considered a significant source of nutrition with several health benefits. Interestingly, they are grown in a few different colors, such as various shades of white, yellow, brown, bluish-purple, and even gray. They are usually consumed as cooked cereal grain or even used in other dishes by finely grounding the bajra into powder and turning it into flour. 

Bajra Atta – Nutritional Value

Bajra Nutirional Information

To begin with, all kinds of cooked millets are excellent sources of protein and carbohydrates, along with a decent amount of fiber present in them. Bajra atta or bajra flour contains high levels of vitamins and minerals. Additionally, bajra is also gluten-free, making it a feasible option for people with celiac diseases or those who genuinely dislike gluten. Thus, bajra is overall a nutritious carbohydrate source, suitable for people who want to consume beneficial plant chemicals every day.

Chemicals such as antioxidants, phytochemicals, polyphenols, etc., are popularly known to improve human health in many ways and are present in bajra in sufficient quantities. With that being said, we will now list the health benefits of Bajra Roti and Bajra in general.

Nutritional Values Per 100 Grams:% Daily Value
Energy361 Kcal
Protein12gms
Minerals2gm
Carbohydrates67gms
Fat5gms
Calcium42gms
Iron8mg
Fiber1gm
Phosphorus296 gm

8 Astonishing Benefits of Bajra

Benefits Of Bajra

1. Low Glycemic Index

Bajra has a considerably low glycemic index of 54 and a glycemic load of 6.06. Thus, being a low glycemic load range cereal, bajra is an excellent option for people intolerant to gluten. Additionally, bajra can be used to prepare khichdi with a combination of dal instead of rice since they are also rich in alkaline and can help deal with acidity. 

2. Aids In Weight Loss

Dieticians also suggest Bajra for weight loss as Bajra contains complex carbohydrates that are slowly absorbed by the body. Therefore, the process helps to make you feel loaded and discard hunger for a longer period, preventing you from consuming food in frequent intervals. In simple words, consuming bajra is an excellent way to eliminate overeating which, in return, helps in weight loss.

3. Good For Diabetics

Bajra atta or bajra chapatis, made from bajra, is considered an excellent food for people with diabetes just like how Jowar and Pumpkin Seeds are good for diabetes. So, why is Bajra good for diabetics? Bajra is high in fiber and therefore slows the digestion process. Thus, there’s no question of a spike in your body’s glucose levels and hence, is a perfect way to maintain blood sugar level and reduce the risk of diabetics and other chronic diseases.

4. Supports A Healthy Heart

Interestingly, bajra is also rich in omega-3 fats, potassium, fiber, magnesium, and other nutrients known for reducing and regulating blood pressure levels. Further, the magnesium and potassium present in bajra reduce the risk of having a stroke and help in maintaining optimum blood pressure, respectively.

5. Contains Nourishing Nutrients For Hair And Skin

Bajra is also considered a good source for providing essential nutrients to help achieve better skin, nails, and hair health. They provide protein, niacin, zinc, Vitamin B-6, iron, folate, and many other nutrients to help in the proper growth and nourishment of your skin and hair. Thus, regular consumption of bajra will also ensure the elimination of any of these nutrition deficits. 

6. Gluten Free

Some people across the globe are allergic to gluten, and some others follow a gluten-free diet for their health. Thus, bajra flour is an excellent alternative to regular wheat flour, packed with several beneficial nutrients for the body. Bajra also contains insoluble fiber content that acts as a probiotic and helps in regulating gut health. 

7. May Protect Against Certain Types of Cancers

Although much research is needed to support this statement, the phytochemical and polyphenol properties present in bajra have proven to be anti-carcinogenic and anti-tumor in nature. Therefore, this gives hope that bajra may be an essential agent in preventing the development of cancerous cell growth in the body and providing enough strength to fight off certain types of growth.

8. May Help Lower Cholesterol

Incorporating bajra in your regular diet can help reduce your overall cholesterol, helping in maintaining bad cholesterol or low-density lipoprotein (LDL), triglycerides, and regulating blood sugar levels. Bajra also helps prevent the chances of having a heart attack or the initial stages of developing any cardiovascular disease. 

Ways To Include Bajra In Your Diet

Ways To Include Bajra In Your Diet

You can use the following methods to cook Bajra:

1. Rinsing the bajra before cooking; 

2. Separating debris mixed in with the seeds; 

3. Boiling about 2 cups of water for every 1 cup of bajra; 

4. Adding bajra to the water to prepare a broth; 

5. Simmer for about 25-30 minutes; and 

6. Serving the freshly cooked bajra. 

The prepared dish is supposed to look like fluffy rice. You may change the consistency of the bajra by adding more water or reducing the amount while cooking and as per your convenience. However, if someone likes their bajra like a porridge, one can add an extra cup of water or dairy to the broth. Before cooking, bajra has to be soaked in water for hours for fermenting. Fermentation of millets and millet flour is common in Africa and Asia since it affects the flavor and taste for the better and increases its nutrient content.

Another way to enjoy bajra is to prepare it as a puffed millet snack. Puffed bajra can either be eaten alone as a snack or be used to make savory snack bars. For this recipe:

1. Add a cup of bajra to a frying pan.

2. Let the bajra sit for a couple of minutes in medium-low heat.

3. Stir the bajra once it starts to turn golden-brown.

4. Let it sit for another few minutes until all of the grains have puffed up.

5. Enjoy puffed bajra like your popcorn and consume it as a snack.

Additionally, bajra flour can also be used in recipes to prepare flatbreads, cakes, chapattis, and even pasta!

Conclusion

Thus to conclude, with its numerous benefits and delightful flavor, bajra is indeed one of the best alternatives to regular wheat flour. Not only can bajra be incorporated in a variety of dishes, but it can also be considered a superfood, providing all the essential nutrients it has to offer. Moreover, they can be consumed as boiled, fried, mixed with other dishes, and in a wide array of different methods. Although there may be a few risks associated with overconsumption of bajra daily, one can easily substitute it for quinoa or rice for a better, tastier, and healthier option.  

Bajra Flour FAQs

Bajra contains high levels of fiber that make the digestion process in our body slower than usual. Thus, this, in return, helps to keep away any sudden spike of glucose levels in the body and overall reduces the chances of developing diabetes.

As we discussed previously, bajra contains nutrients that are absorbed by the body at a slower pace. Therefore, this process helps make your stomach feel full throughout the day and cuts on unnecessary frequent food consumption. Thus, it helps in the process of weight loss. 

Unlike your regular wheat flour, bajra flour is packed with several essential nutrients for the body and is entirely gluten-free. 

Although bajra is considered safe to consume for people of all kinds, one main concern regarding the consumption of bajra may be that they contain anti-nutrients. Anti-nutrients are compounds in certain foods that may block or inhibit the absorption of other beneficial nutrients.

Similar Posts