Bajra second name Pearl Millet is the most widely grown type of millet and mostly consumed in various parts of the world & known to be best winter grain. Now a days people are very conscious about their healthy living practices to overcome lifestyle diseases. Bajra has gained importance in diet as it is economical, nutritional and also gluten free pseudo grain which can be consumed like amaranth, quinoa or buckwheat.
Nutritional values of Bajra:-
It is said to be a rich source of minerals & vitamin B. The richness of starch, protein, fiber, essential fatty acid, niacin, magnesium, phosphorus, manganese, iron, potassium, essential amino acid and vitamin E make millets an important nutritional biosource. Besides, it is also alkaline in nature. Millets contain phytic acid, tannins & phenols which can contribute to antioxidant and phytochemicals properties include – catechins, quercetin, polyphenols, flavonoids, tricin, luteolin & acacetin.
Nutritional facts Per 100grams:-
Comparison between chapatis:-
Bajra roti gives 116 kcal energy and 3 g protein, while
Wheat roti gives 80 kcal and 1.5 g protein
The delicious Bajra rotis are a storehouse of nutrition.
Health Benefits of Bajra:-
Boosts digestion process.
Protects gut health ex- constipation.
It acts as detoxify agent for kidney &liver.
Aids in weight loss.
Helps to regulate basal metabolic rate.
Good for diabetes because of low GI food.
Promotes heart health &fight against stress.
To prevent from anemia and osteoporosis.
To support and boost immunity.
Helps to regulate menstrual cycle.
Prevent from stone formation.
Good for maternal &lactating mothers but should be given in moderation.
It is good for your muscles and bones.
Complete protein for vegetarians.
Gluten free source.
Helps to combats from acidity.
Good for endurance.
Good for skin, hairs and nails.
Ayurveda properties of Bajra:-
· It is sweet which turns pungent after digestion, dry & hot in nature.
· To balancing pitta & kapha doshas.
Millets Forms available in the market:-
· Whole with husk or dehusk.
· Daliya (broken), flour, flakes, puffed &roasted
Traditionally bajra is incorporated in the diet as millet khichdi ,porridge, Bajra ke roti with saag and in south available recipes are dosa,upma,uttapam.
You can also made various dishes from Bajra such as smoothies, soup, malt, cookies with using flakes &the healthiest ways is sprouts (whole with husk), fermented and many more according to your taste buds which only carve your hunger but also offer your lots of health benefits.
Millets are healthy but how much to eat guideline:-
· In winters if you are used to eating it you can continue with having small amount daily but stick to one millet in a day.
· For those who are new to millet should consume just twice or thrice in a week but don’t eat other millet on the same day.
· In ratio Mix Bajra with other grain &consume with green veggies to enjoy benefits.
Bajra side effects:-
· Consume in moderation, especially if you are new to it.
· Look out your allergies.
· It’s a heat producing food, for those people with problem of heat retention must be careful.
· People with gout issues should consume it with caution because bajra produce uric acid that aggravates gouty pain.
· There are evidences that pearl millets contain goitrogens components & can hamper iodine uptake by the body which is very essential for Thyroid hormone so people with Hypothyroid must avoid Pearl Millet or consume in small amount in their Diet.
· Excessive consumption of Bajra may lead to kidney stones due to high oxalates.
· Excess consumption of Bajra may cause bloating & constipation in some individuals.