The crop Pennisetum glaucum, or pearl millet, is known as Bajra in India. It is also known as millet, dukn, cumbu, gero, sanio, kambu and babala.
Bajra is widely grown in Africa and India and comes in a variety of colors. The colors are white, yellow, grey, brown and blue-purple.
according to studiesbajra is a millet with an excellent nutritional profile and exceptionally high fiber content.
It is a slowly digestible starch, which takes longer to convert to glucose, provides energy and helps with weight loss. It’s also a viable gluten-free option.
Bajra For Weight Loss – An Overview
Rich in vitamins and minerals, Bajra has many healing properties. The grain is also good for your heart as it contains important vitamins such as vitamin B6 and minerals such as magnesium and potassium. In addition, it helps lower blood sugar and cholesterol.
Asthma sufferers may benefit from its high antioxidant content. It aids in digestion and bowel movements and helps prevent weight gain.
Is Bajra Good For Weight Loss?
Research suggests that incorporating low-calorie-density whole grains into your diet, such as millet, may be helpful if you’re trying to lose weight. The calorie density of bajra is 1.2. Bajra is a premium, gluten-free source of fiber that aids in weight reduction and maintenance.
Whole grains are packed with phytonutrients, which function as antioxidants in our bodies. In addition, millet has a trace element, zinc, which is also crucial for human health. As a result, bajra is a fantastic alternative if you are trying to modify your diet to lose weight.
The HealthifyMe note
Millet is rich in phytochemicals, polyphenols and antioxidants. All of which have the potential to improve health in different ways. However, according to studiesThe beneficial polyphenols in millet prevent some minerals (iron and zinc) from being absorbed into your body. So it is essential to eat bajra in moderate amounts so that it can benefit your health.
Benefits Of Bajra For Weight Loss
In general, gluten-free meals are healthy for you. They help prevent celiac disease, in which gluten consumption damages the small intestine.
Furthermore, you should not consume gluten if you have celiac disease. As a gluten-free food, millet is excellent for people with celiac disease.
Helps control diabetes
Bajra has a significant amount of magnesium, which helps regulate the body’s glucose receptors. It is rich in fiber and also helps with weight management, which is crucial if you have diabetes.
Bajra is full of insoluble fiber, which aids digestion. In addition, it reduces the release of bile acids and reduces the incidence of gallstone development. Fiber-rich foods are excellent for your digestive health.
All grains are beneficial for heart health, and bajra is no exception. It lowers blood pressure and helps in the proper functioning of the cardiovascular system as it contains a lot of magnesium. As a result, it reduces your chances of having a heart attack or stroke.
High in protein
Bajra is also a high source of protein. Because they support muscle growth and tissue healing, proteins are known as the “building blocks” of the body. Therefore, you must include protein in your diet.
How To Consume Bajra?
Here are some ways to consume bajra:
Buckwheat is a versatile ingredient that you can substitute in place of wheat bread, rice, quinoa, oats, and other grains.
- Soak the bajra in water for a few hours before cooking: Bring 2 cups of water and 1 cup of millet to a boil. Then reduce the heat and cook for another 15 minutes. This process should produce a light, fluffy grain.
- You can add up to an extra cup of water, milk, or broth to make your millet more porridge-like. To bring out the rich, nutty flavor of the grain, toast the dry millet briefly before adding the liquids.
- Bajra is often made into fine flour suitable for making roti and other flatbreads. In many recipes, millet flour replaces other flours to produce pasta and baked goods.
- You can also consume bajra as a puffed millet sack which looks a lot like popcorn. But again, you can buy it or make it at home.
You can consume bajra in many different ways, especially as flour. Rotis made from this flour are a more nutritious option than bread. However, it is important to pay attention to how much millet you eat, as it can affect your health. Regular consumption of bajra can cause constipation due to its high fiber content.
Bajra Or Jowar – Which Is Better For Weight Loss?
It is a common question that baffles many. Jowar is one of the healthiest breakfast cereals in the world. Also, jowar has much higher dietary fiber content compared to bajra.
By preventing hunger pangs, the high fiber content promotes a higher level of satiety, which reduces consumption. As a result, it helps people lose weight by preventing them from consuming too many calories. In addition, it is rich in essential vitamins and minerals.
Jowar is grown practically everywhere, but bajra is mainly grown in specific locations in Africa and India under certain climatic conditions. Jowar has a range of phenolic components not found in Bajra.
Millet is a high source of insoluble fiber that minimizes the risk of developing gallstones by reducing bile acid production.
As a result, eating bajra can prevent problems such as bloating, gas, cramps and intestinal problems. Overall, it promotes weight management and may even facilitate weight loss.
In addition, it can give you protection against various health problems such as celiac disease and heart-related conditions.
Nutritionists recommend exciting ways to include millet like bajra in your diet. Try experimenting by using it in place of quinoa or rice in your favorite grain-based meals.
You can even book a personal consultation with experts at HealthifyMe to understand which food combinations work best for you.
Frequently Asked Questions (FAQs)
Q. Can I eat bajra daily?
A: Yes, you can eat a small amount of bajra daily as it has many benefits including weight loss. But bajra rotis tend to increase body temperature in the heat, which some people may find unsettling, so be careful.
Q. Which is best for weight loss: bajra or jowar?
A: The high-quality fiber in jowar aids digestion, fights obesity, and maintains healthy blood sugar levels. Bajra, on the other hand, is low in carbohydrates and high in vitamins, minerals, essential amino acids, insoluble fiber, protein, and other nutrients. As a result, it helps regulate blood sugar levels. However, Jowar has an edge over bajra due to the range of phenolic components not present in bajra. Both are gluten-free options. Also, jowar and bajra both help to lose weight.
Q. What happens if we eat bajra daily?
A: According to ResearchEating whole grains like bajra regularly can help prevent chronic diseases like diabetes, heart disease and some malignancies. However, bajra rotis tend to increase body temperature, which some people may find uncomfortable.
Q. Is bajra heavy on the stomach?
A: Yes. Because of their high fiber content, grains take longer to pass from the stomach to the intestines. In this way, bajra effectively suppresses appetite for a longer period of time while being easy to eat.
Q. Which is better: ragi or bajra?
A: The main difference between bajra and ragi is that bajra is a common millet which is much easier to obtain and widely used by people. Despite being a healthier option, ragi is more challenging to get to market than other millets. Ragi is often shelled before use as the bottom of the grain is difficult to digest. It is combined with other grains such as rice and wheat to create regional dishes such as idli, upma and rotis.
Q. Who should not consume bajra?
A: If your thyroid is not working properly then you should not eat bajra as it can make things worse and lead to other metabolic problems. In addition, you should avoid it if you have a digestive problem.
The supporting resources
1. Bora P, Ragaee S, Marcone M. Characterization of different types of millet as functional food ingredients. Int J Food Sci Nutr. 2019 Sep;70(6):714-724. DOI: 10.1080/09637486.2019.1570086. Epub Apr 10, 2019. PMID: 30969135.
2. Krishnan R, Meera MS. Pearl millet minerals: effect of processing on bioaccessibility. J Food Sci Technology. 2018 Sep;55(9):3362-3372. DOI: 10.1007/s13197-018-3305-9. Epub 2018 Jun 27. PMID: 30150794; PMCID: PMC6098803.
3. Vernarelli JA, Mitchell DC, Rolls BJ, Hartman TJ. Dietary energy density and obesity: how consumption patterns differ by body weight. Eur J Nutr. February 2018;57(1):351-361. DOI: 10.1007/s00394-016-1324-8. Epub 2016 Oct 13. PMID: 27738811.
4. Kirwan JP, Malin SK, Scelsi AR, Kullman EL, Navaneethan SD, Pagadala MR, Haus JM, Filion J, Godin JP, Kochhar S, Ross AB. A whole grain diet reduces cardiovascular risk factors in overweight and obese adults: a randomized controlled trial. J Nutr. 2016 Nov;146(11):2244-2251. doi: 10.3945/jn.116.230508. Epub 2016 Oct 19. PMID: 27798329; PMCID: PMC5086786.