In ancient times, millets and grains were our dietary staples long before rice took center stage. Ragi, bajra, jowar, foxtail millet, green millet, and barnyard millet were our trusted companions, primarily cultivated through rain-fed crops. These millets offered numerous advantages over rice, as they provided more benefits and fewer drawbacks. While unpolished rice may seem like a healthy option, millets outshine it by a significant margin.
Rediscovering Bajra: A Nutrient-Rich Gem:
Among the various millets, bajra stands out not only for its rich nutrient profile but also its affordability and widespread availability. Unlike some costlier grains like foxtail millets, little millets, and green millet, bajra remains economically accessible across regions throughout the year. In ancient times, bajra found its way into various culinary creations, from rotis (breads) to snacks and porridge, thanks to its delightful taste and abundant nutrients.
Bajra Nutritional Content:
Let’s delve into the nutritional wealth of bajra:
Energy: 100 grams of bajra provides 347 calories of energy.
Carbohydrates: With 61 grams of carbohydrates, bajra offers complex carbohydrates that do not cause rapid spikes in blood sugar levels.
Protein: Bajra is exceptionally rich in protein, containing 11 grams per 100 grams.
Fat: It is low in fat, with 5 grams of fat.
Fiber: A notable feature of bajra is its high fiber content, boasting 11.5 grams per 100 grams.
Blood Sugar Management with Bajra:
The complex carbohydrates in bajra are digested slowly, preventing sudden surges in blood sugar levels. Unlike rice, which contains 77 grams of carbohydrates, bajra’s 61 grams contribute to better blood sugar control. The high fiber content in bajra complements these complex carbohydrates, acting as a gatekeeper to regulate blood sugar levels, much like a dam controls the flow of water.
Heart Health and Cholesterol Management:
Bajra’s benefits extend to heart health. Its low fat content, primarily composed of 90% unsaturated fats, promotes the growth of good cholesterol (HDL), while keeping bad cholesterol (LDL) at bay. Bajra also contains lignin, a phytochemical that safeguards coronary arteries by preventing fat deposits, ensuring smooth blood flow. Additionally, bajra’s amino acid profile is comprehensive, aiding in muscle building and strengthening.
Digestive Health and Weight Management:
With approximately 11 grams of fiber per 100 grams, bajra aids in digestion, prevents constipation, and raises good cholesterol levels. It even helps reduce the secretion of excess bile, reducing the risk of liver stones. Bajra rice can be beneficial for individuals engaged in strenuous work, offering sustained energy and balancing the ratio of rice to curry. For those seeking weight loss and blood sugar control, replacing wheat chapati with bajra roti can be a game-changer. One or two bajra rotis paired with curry in a 90:10 ratio can effectively lower blood sugar, bad cholesterol, and aid weight loss while promoting intestinal health.
Conclusion:
In a world where polished foods have become the norm, it’s essential to revisit and embrace the nourishing goodness of grains like bajra. With its impressive nutritional profile and various health benefits, bajra serves as a valuable addition to our diets. By incorporating bajra into our meals, we can proactively manage diabetes, maintain a healthy heart, support digestive well-being, and even shed excess weight. It’s time to prioritize the nutrients nature intended for us and embark on a journey towards a healthier, more vibrant life by making mindful dietary choices.