Bajra: The Nutrient-Rich Grain for Vitality and Wellness
by Namita Satheesh on Sep 04, 2023
Introduction to Bajra
|Bajra, also known as pearl millet, is a nutritious grain that has been cultivated for thousands of years. It is commonly consumed in many parts of the world, particularly in Africa and Asia. Let's explore some key points about bajra, including its health benefits, nutrition profile, and various ways to use it.
Health Benefits of Bajra:
Rich in nutrients: Pearl millet is packed with essential nutrients, including carbohydrates, proteins, dietary fiber, vitamins, and minerals. It provides a good amount of energy and nourishment to the body.
Gluten-free alternative: Pearl millet is naturally gluten-free, making it a suitable grain for individuals with gluten sensitivity or celiac disease. It can be used as a substitute for wheat and other grains in gluten-free diets.
High in antioxidants: It contains antioxidants like phenolic compounds, which help protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and certain types of cancer.
Regulates blood sugar levels: The high fiber content in pearl millet aids in regulating blood sugar levels. It promotes slow digestion and prevents spikes in blood glucose, making it beneficial for individuals with diabetes.
Supports digestion: Bajra's dietary fiber content helps maintain a healthy digestive system by promoting regular bowel movements, preventing constipation, and supporting gut health.
Nutrition Profile of Bajra (per 100 grams):
Calories: 361 kcal
Carbohydrates: 67 grams
Protein: 11 grams
Fat: 5 grams
Dietary Fiber: 9 grams
Vitamins: Pearl millet is a good source of vitamin B-complex, including niacin, thiamin, riboflavin, and folate.
Minerals: It contains essential minerals such as iron, magnesium, phosphorus, and potassium.
Ways to Use Bajra:
Bajra Roti/Flatbread: Bajra flour is commonly used to make traditional Indian rotis or flatbreads. These flatbreads are gluten-free and can be enjoyed with various curries, lentils, or vegetables.
Bajra Porridge: It can be used to prepare a nutritious and hearty porridge by boiling it with milk or water. It can be sweetened with honey or flavored with spices like cinnamon and cardamom.
Bajra Khichdi: Bajra Khichdi is a popular dish made by cooking pearl millet with lentils, vegetables, and aromatic spices. It is a wholesome and satisfying meal.
Bajra Salad: It can be sprouted and added to salads, providing a crunchy texture and nutritional boost. Combine it with fresh vegetables, herbs, and a light dressing for a healthy and refreshing salad.
Bajra Soup: Ground pearl millet can be used to thicken soups, adding a nutty flavor and enhancing the nutritional value.
Remember to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have specific dietary requirements or health concerns.