Some types of grains available are wheat, oats, bajra, rice, buckwheat, teff, quinoa, barley, corn, amaranth, bulgur, brown rice, einkorn, chia, freekeh etc. the benefits of grains are numerous some are benefits in heart health, improved digestion, and blood sugar control etc. Intake of grains in the right amount will help the human body by controlling cholesterol levels, blood pressure and even maintaining weight.
Here we will discuss in detail about the benefits and nutrients of Bajra.

What is Bajra?

Bajra is the word used in the Hindi language for pearl millet. In the African continent it is also called babala and dukhn. It is a bead like millet which appears in the shades of colors white, grey, blue, purple and brown. Bajra is native to the continent of Africa and later it was introduced to the subcontinent. Bajra is grown in places with abundant sunshine and has hot to dry weather. It requires minimum levels of rainfall. it is usually planted in the beginning of the monsoon season. Nowadays, bajra is found in Africa, India and Pakistan.

It is a drought-resistant crop. Bajra benefits the human diet a lot by bringing in a lot of nutrients and minerals and are a great source of energy for pregnant women. Bajra is commonly misunderstood as jowar and sometimes even wheat. Wheat as compared to bajra is not gluten free and helps in gaining weight. It also spikes the blood sugar levels Individuals. Bajra is considered a healthier alternative to wheat especially for diabetic patients. Wheat on the other hand is much readily available everywhere and is also cheaper than bajra.

Jowar also called sorgum has a slightly sweet taste than bajra. It’s also has low glycemic index and aids in the digestion process. It also helps in diet of diabetic patients be keeping the blood sugar levels in control. Jowar and bajra are great source of nutrient and are often eaten by individual taste preference.Jowar is much expensive than bajra and is available in some places whereas bajra is a much staple food and easily available.

Nutritional Profile of Bajra

Bajra is a grain which is rich in nutrition’s. Some of the nutrition found in bajra are

  • Zinc
  • Phosphorus
  • Magnesium
  • Fibre
  • Protein
  • Vitamin B
  • Folate
  • iron
An amazing quality of bajra is it has a very low glycemic index and is suitable for diabetic patients as well because it is gluten free.

Health Benefits of Bajra

Bajra provides a number of health benefits such as

  • Being gluten-free, it is great for diabetic patients.
  • Having a low glycemic index it is also great for celiac patients.
  • Studies have shown regular intake of bajra also helps to avoid disease like heart disease and a few types of cancer
  • Bajra for weight loss is an ideal food. It helps in losing weight by providing the basic nutrients. It keeps you full for longer by providing the regular minerals.
  • It is great for your skin and hair.
  • It boosts your energy.
  • It has great fiber content in it.
  • It lowers cholesterol in your body.
  • It helps the body to increase the supply of antioxidants.
  • It prevents anemia.
  • It protects the gut health.
  • It is great for our muscle and bone health.
  • In pregnancy bajra is a very beneficial food which helps in the development of both mother and the fetus. It provides iron, fiber, folic acid and proteins to both the mother and baby. In women with gestational diabetics during pregnancy bajra helps to regulate blood sugar, prevents constipation by providing high fiber contents. Bajra maintains the hemoglobin levels of the mother and provides ample oxygen to the baby. It helps averting neural tube defects of the baby.

Possible Side Effects of Bajra

While bajra is a great superfood it also has some side effects which are as follows

  • Due to high fiber content it may cause bloating and gas in individuals.
  • In some cases it may cause thyroid issues.
  • It may also cause the risk of kidney stones in some individuals if it is not properly cooked.
  • If Bajra is overly consumed it may cause malabsorption syndrome. It is a disease in which your body does not absorb the required amount of nutrients from the meal it takes.it effects the digestive track.

How to include Bajra in your diet?

Bajra can be included in multiple ways in your diet.

  • The most common way is by making rotis out of bajra flour. The bajra Roti is a healty alternative to the traditional wheat roti and helps to keep you full for much longer time.
  • Another delicious recipe is bajra khichdi. With desi ghee added on top it is a treat for your taste buds and is great for your digestive system.
  • Now a day’s pre mix for bajra porridge are also available. They can be made instantly, are great in taste and can also be fed to the babies.
  • Besides these things there are numerous recipes available which includes bajra such as bajra dosa, pancakes, bajra paratha, methi puri, bajra chila, bajra cookies, even bajra pizza, bajra soup, bajra pulao, bajra kheer, bajra ladoo etc.

Conclusion

Bajra is a grain which is a high source of fiber, proteins, mineral, iron, magnesium etc. it is native to the countries of Africa, India and Pakistan. The crop bajra does not require much water and is mostly planted in the beginning of the monsoon season. It is native to areas with abundant sunlight and dry weather. Bajra is also less expensive as compared to other grains and readily available.

Bajra presents itself with many benefits like having a low glycemic index, great for diabetic patients, it is a great source of nourishment for pregnant women, benefiting both the mother and the fetus. While it presents with a lot of benefits it also has some side effects. Some people have a natural allergy to bajra. It can also cause gas and bloating in some individuals. If overconsumed it may also present itself with the risk of kidney stones but again everything should be taken in moderation.

 Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.