Potent Antioxidants! Discovering Indian Jowar’s Reputed Health Benefits

In an area estimated to be a quarter of an hectare in Barangay Pigcawaran, Alamada, Cotabato, we have a 6-week-old crop which looks like Corn but belongs to a family of flowering grass, Poaceae, known in India as the Jowar or White Millet.
Unlike its American-developed cousin, the red or brown Sorghum Bicolor, the Indian Jowar is white and a popular food item when processed as flour mainly because of its reputed health benefits.
I had read a lot about the Indian Jowar in the past but I was not impressed by the published production data in India where the yield per hectare is very low at only 2-metric tons average.
Two months ago, however, my friends from Seedworks Philippines, Remus Morandante and Frank Aguda, offered me seeds of Jowar which they brought in from India to be planted as an experiment.
The Indian Jowar is performing very well under Philippine conditions, growth-wise, which pushed me to do more research on this crop and look beyond its yield.
I am looking at the Indian Jowar now as an alternative crop to our traditional staple in the face of worldwide shortage of Rice.
Exploring the web, I am learning a lot about Jowar and the following information excites me:
“1. Promotes Gut Health. Jowar aids in the smooth functioning of the digestive system owing to its abundance of dietary fibre. It is valued as one of the best foods in the world that improve the digestion process and gluten-free food for gut health as it meets about 48% of dietary fibre recommendation of a normal adult. Furthermore, regular addition of jowar can help to avert bloating, constipation, flatulence, indigestion, cramping, diarrhoea and gastrointestinal woes.
2. Remedies Cancer Treatment. The presence of potent antioxidant in jowar is greatly valued as it prevents the risk of several types of cancer. The bran layer of jowar contains the rarest antioxidant that plays a pivotal role in the human body. These antioxidants are found in very few foods and are well-known to prevent certain cancers like oesophagal cancer and stomach cancer. Individuals who make jowar as a staple food when compared to people who take wheat or corn has a remarkably lesser chance of developing cancer, as the antioxidants scavenge free radicals that promote the formation of cancer cells.
3. Enhances Heart Health. The goodness of phytochemicals phenols, tannins and plant sterols in jowar are known to have a hypocholesterolemic effect. As per the journal of nutrition 10-20mg of policosanols extracts from jowar can significantly reduce the LDL cholesterol levels. Noteworthy amounts of antioxidants, vitamins E, B and minerals iron and magnesium is valuable in lowering cholesterol levels, averts plague formation and improves the blood flow and circulation. Furthermore, it prevents clogging of platelets and lowers the risk of heart attack, stroke and atherosclerosis.
4. Regulates Diabetes. Jowar is considered as the perfect grain that should be added in the diabetic’s meal plan, as it is moderate in the glycemic index. The bran of jowar rich in tannin secretes enzymes that have the ability to reduce the absorption of sugar and starch in the body. Jowar thus regulates the glucose levels and insulin sensitivity in the body assisting in better diabetes control. Besides these, high on fibre, thiamine, niacin, riboflavin and folate jowar delays gastric emptying, slows the release and absorption of glucose in the bloodstream and averts blood sugar spikes. Consuming jowar roti on a regular basis can reduce hepatic gluconeogenesis.
5. Jowar For Irritable Bowel Syndrome. Gluten intolerance and the aftermath of consuming wheat-based products takes a toll on an individual’s health and the allergy can result in celiac disease. Jowar comes has a healthy and nutritious alternative for wheat for all people who are sensitive to gluten. Jowar in the diet lessens inflammation, indigestion, nausea and other gastrointestinal woes caused due to gluten. Also Read:8 Common Signs Associated With Gluten Intolerance, You Should Never Ignore
6. Energy Booster. Jowar is overpowered with niacin or vitamin B3, niacin is an essential nutrient which is a vital component in the metabolism of energy in the body. Addition of jowar in the diet regimen lifts up the metabolism and boosts the energy levels throughout the day. Moreover, jowar offers you with 28% of dietary allowance of niacin from a single serving.
7. Strengthens Bones. Ample amount of magnesium in jowar assists in enhancing the calcium absorption which stimulates to keep up the calcium levels and augments bones health. Calcium and magnesium are two most important bone-friendly nutrients which assist in bone redevelopment and quickens the healing of the fractured and ageing bones. Regular addition of jowar millets in the elderly people diet plans can avert the risk of osteoporosis and arthritis.
8. Improves Hemoglobin Level. Jowar is imbued with essential minerals iron and copper which work together to improve the blood flow and circulation in the body. Iron is an essential mineral needed for the development of red blood cells, copper aids the absorption of iron in the body, thus promoting cell growth and repair and augmenting the overall circulation of the blood and treats anaemia. Addition of jowar in your meal plan provides you with 58% of the recommended allowance of copper from a single serving and can also stimulate hair growth and prevent hair loss.
9. Jowar For Weight Loss. If you are trying really hard to lose those extra fats, then start adding jowar in your diet, as the whopping amount of fibre and about 22 grams of protein promotes to build muscle mass, delays digestion, curb hunger pangs, reduce the calorie intake and helps in losing weight. Jowar is a healthy and nutritious cereal that can add variety to your diet and at the same time work amazing well on your overall health and weight.
10. Best For Weight Loss. Jowar is a valued as one of the best atta for weight loss and a wholesome alternative for wheat roti. The wealth of nutrients including protein, dietary fibre, calcium, iron, phosphorus, B vitamins and C helps in regulating blood sugar levels, control appetite, promotes weight loss and boost energy levels. Apart from these, jowar being a gluten-free grain makes it a heathiest flour for the gut and supports weight loss.
11. Benefits For Skin. The goodness of essential nutrients in jowar includes calcium, iron, phosphorus, magnesium, niacin, riboflavin, thiamin, folate and antioxidants that work well to keep the skin look healthy and glow naturally. Make a jowar face pack by adding 2-3 teaspoon of jowar flour, curd 2 teaspoons and few drops of honey, apply gently over the face and allow it stay for 15 minutes, then rinse well, this wonderful face pack keep the skin hydrated and look radiant. Studies have also revealed that jowar averts the production of excess of melanoma cells which causes skin cancer.
12. Jowar Keto-friendly. Basically, a ketogenic diet is high fat and low carb diet. The keto diet emphasis on eating foods rich in fats and proteins like chicken, eggs, nuts and allows you to take a minimal amount of carbs which should be less than 12-15gram of net grams in a day. On an average one, jowar roti provides you with 10.2 grams of carbs and 49 calories, hence roti made with jowar can be incorporated on a keto-friendly diet occasionally provided you keep a check on other sources of carbohydrate, and it should not exceed more than 15 grams of net carb content for the day. Almond flour and coconut flour are the most preferred sources of flour in the keto diet.”
This early, my mind is swirling thinking of possible ways of processing the Jowar, perhaps mixing it with Glutinous Rice, to produce cereals as an alternative to our traditional rice.
For Food Security to be realized, we should never stop exploring and discovering.

#KungGustoMaramingParaan!