Jowar Or Bajra: Which Millet Wins For Your Health?

In the rising wave of millet-based diets, two ancient Indian grains are making a powerful comeback to our plates. People are now searching for healthier staples beyond polished rice and wheat. That's where Jowar (sorghum) and Bajra (pearl millet), step in. Packed with fibre, essential nutrients, and gut-loving properties, both millets are being reintroduced as healthier alternatives. But when it comes to long-term health, diabetes management, and weight control, which one of them stands out? 

Let's break these age-old millets that were once a staple in rural households nutritionally, digestively, and functionally. It will help you make a better choice, as the right grain has the power to transform your gut.

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Nutrition Faceoff: Jowar Vs Bajra

Jowar and Bajra both are nutrient-rich and naturally gluten-free, making them a great alternative for people who can't tolerate wheat.

Jowar is rich in fibre, magnesium, iron, and antioxidants. Its low glycarmic index makes it an excellent choice for blood sugar control and weight management. Bajra on the other hand, is loaded with protein, potassium, and omega-3 fats, and is known to provide warmth to the body. These properties of Bajra makes it a winter favourite across various Indian states. 

“Jowar is gluten free, rich in fibre, iron, magnesium, antioxidants – polyphenols. It has lower glycaemic index, better option for sugar control," says Rutu Dhodapkar, Deputy Manager Dietetics, P. D. Hinduja Hospital.

Who Wins The Fibre Battle?

A healthy gut has the ability to impact everything from immunity to mental health. Jowar is considered to have an edge here due to its high prebiotic fibre content that supports good gut bacteria and improves digestion.

Bajra is also rich in insoluble fibre, which helps prevent constipation. However, those with sensitive stomachs may find it slightly heavier during the summer months.

“Jowar support Gut health as has fibre in it and is gut friendly. It takes 3-4 hrs to digest as high in fibre improving gut health and satiety. This grain acts as a fuel for gut bacteria as rich in prebiotics.” explains Dhodapkar.

Bajra is also rich in insoluble fibre, which helps prevent constipation. However, those with sensitive stomachs may find it slightly heavier during the summer months. So, if bloating or gut inflammation is a concern, Jowar may be a smarter pick.

For Diabetics And Weight Watchers

When it comes to managing diabetes and curbing hunger, Jowar leads the race. It digests slowly, has high fibre content, and low glycaemic index values, which ensures a steady release of glucose that helps in preventing sugar spikes.

Dhodapkar believes, "It's better to use jowar in diet as it helps in gut health, improving blood sugar, attaining satiety, fullness."

Bajra too has a relatively low glycaemic index and is good for diabetes, but Jowar's gut benefits makes it win here.

What About Wheat? Still A Staple?

While wheat sill remains a go-to staple in Indian homes, it's not ideal for everyone.

“Wheat is a good source of carbohydrates, B vitamins, some protein. It has gluten which can be sensitive to some people (celiac disease). Those gluten sensitive will have bloating, abdominal discomfort with consuming wheat products," explains Rutu Dhodapkar.

The expert also adds, "Wheat takes 2–3 hrs for digestion. If it is whole wheat, then digestion is slower than refined wheat. Refined wheat products like maida, bread made with refined flour digest quickly and give rise in blood sugar levels. In gluten sensitive, wheat causes discomfort and bloating causing gut inflammation.”

Fermentation: A Gut-Friendly Hack

If you want to boost your meals, fermentation is the key. Fermenting not only improves the taste but also enhances the nutrient absorption and promotes gut-friendly probiotics.

“Different forms of jowar to be included in meals are Jowar Dhokla, Jowar Idli, Jowar Dosa. After fermentation there is a breakdown of antinutrients like phytic acid, improving absorption of minerals like iron, calcium, zinc,” says Dhodapkar.

“Fermented version is rich in probiotics making more gut friendly improving nutrient availability,” Dhodapkar explains further. 

Bajra, with its nutty flavour and slightly coarse texture, works best in rotis, khichdi, and porridges, particularly in winter months for its warming effect on the body.

Include Both, But Prioritise Mindfully

There's no definite winner as both offer unique health benefits. But if you're looking for gut-friendly, blood sugar-stabilising benefits, jowar is an excellent choice for daily consumption. Bajra, while nutritionally dense, is better suited for seasonal, short-term inclusion.

So, the best approach is diversity. Rotate millets in your diet according to the season, personal health goals, and digestion.

Rutu Dhodapkar clarifies by stating, “Jowar and Bajra have their own importance as above. They can be planned as per condition and may be included in meals.”

Ultimately, the healthiest grain is the one that suits your body, digestion, and nutritional needs — not the one trending online.

[Disclaimer: The information provided in the article by the doctor, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]

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