Bajra(Pearl Millet) Benefits: A Comprehensive Guide

Are you looking to switch up your routine to include more fibre and protein in your food without compromising on the taste? Then bajra, also called pearl millet, is the right grain of choice for you. This nutrient rich grain has been part of traditional Indian recipes and is especially a winter favorite in North Indian states like Rajasthan which also happens to be the largest producer of this grain. But before anything you may have many questions about this supergrain. How do I consume it? What health benefits can it offer me? How can I incorporate this millet while continuing to eat my regular recipes? And here’s us telling you everything you need to know about bajra.

What is Bajra (Pearl Millet)?

Pearl millet, also called bajra in North India, kambu in Tamil, and sajjalu in Telugu is a native Indian crop that can grow in dry, arid and drought conditions. It yields edible seeds of varying colours like white, grey, yellow, brown, and bluish-purple. This gluten-free millet can be cooked into a variety of dishes ranging from khichdi, to porridge, to roti made out of bajra flour, showcasing its versatility.

Nutritional Profile of Bajra

Macronutrients per 100 grams:

• Calories: Approximately 360 kcal

• Protein: 10–11 grams

• Carbohydrates: 61–72 grams

• Dietary Fiber: 8–11 grams

• Fat: 5 grams

Vitamins and Minerals:

• Iron: 6–8% of the Daily Value (DV)

• Magnesium: 18–25% of the DV

• Phosphorus: 14–25% of the DV

• Zinc: 14% of the DV

• B Vitamins: Including Thiamine (15% DV), Riboflavin (11% DV), Niacin (14% DV), and Vitamin B6 (11% DV)

• Folate: 8% of the DV

Comparison with Other Common Grains:

 

Overall, bajra stands out for its high fiber, magnesium, and iron content, making it a nutritious alternative to more commonly consumed grains like rice and wheat.

Health Benefits of Bajra

• Bajra and Weight Management

Bajra is an effective grain to consume for those looking to lose or manage their weight. This, like other millets, is rich in dietary fiber which creates a feeling of fullness after consumption. Further it gets digested slowly and as a result gives out energy in a sustained manner. As a result one tends to eat less, which is crucial for the much needed calorie deficit for those looking to hit the weight loss goals.

• Bajra Benefits for Diabetics  

The glycemic index of bajra is low making it a smart dietary choice for diabetics for whom foods that cause low sugar spikes are a must. This consuming bajra on a regular basis can help manage one’s blood sugar levels. Along with Bajra, try other low-GI millet snacks like our Ragi Laddoo or Millet Murukku  to help maintain steady blood sugar levels.

• Cardiovascular Benefits

Bajra supports heart health with its rich magnesium and potassium content, which help regulate blood pressure. Additionally, the antioxidants and phytochemicals in bajra reduce cholesterol levels and protect against arterial damage, contributing to improved cardiovascular well-being. Boost your heart health with snacks made from millets, like Millet Murukku - Fresh Green Leaves Extract Combo or Little Millet Snack Pack.

• Bajra for Digestive Health

Of course with high levels of fiber bajra aids digestion and helps maintain gut health. Those with indigestion-related issues like irritable bowl syndrome, constipation, bloating can benefit by consuming pearl millet on a regular basis.

• Benefits for Skin and Hair

Bajra is packed with nutrients that benefit both skin and hair. Zinc and antioxidants combat aging and promote a healthy glow, while the iron and protein content strengthen hair follicles and reduce hair fall. 

Bajra in Daily Diet

Popular Bajra Recipes

• Bajra Roti: A gluten-free flatbread made with bajra flour, known for improving digestion and providing sustained energy.

 

• Bajra Khichdi: A comforting dish made with bajra and lentils, perfect for a balanced, high-fiber meal.

• Bajra Porridge: A wholesome breakfast option when paired with milk, nuts, and fruits.

• Bajra Upma: A savory dish made with bajra grains and mixed vegetables, ideal for a quick snack.

Tips for Incorporating Bajra:

• Use bajra flour in place of wheat for rotis or parathas.

• Mix bajra with other grains like rice or quinoa in soups and salads for a nutritious twist.

• Add bajra to your dosa or idli batter for a fiber-rich variation.

Bajra Flour and Its Uses

Bajra flour is gaining popularity as a healthy alternative to wheat flour, offering unique benefits.

Benefits of Bajra Flour in Cooking:

• Rich in Fiber: Helps regulate digestion and maintain a healthy gut.

• Nutrient-Dense: Contains iron, magnesium, and calcium, essential for bone health and energy.

• Weight Management: Its high satiety value can help in controlling calorie intake.

Comparison with Wheat Flour:

• Gluten-Free: Ideal for those with gluten intolerance.

• Lower Glycemic Index: Bajra flour provides steadier energy release compared to wheat, making it a better option for diabetics.

• Higher Mineral Content: Bajra flour is a superior source of magnesium and iron compared to wheat flour.

Usage Ideas:

• Bake healthy snacks like cookies and muffins using bajra flour.

• Create gluten-free wraps or pancakes for a wholesome meal.

• Use bajra flour in batters for pakoras or cheelas as a nutritious twist.

Potential Side Effects of Bajra

While bajra is nutritious, excessive consumption may lead to:

• Digestive Issues: Its high fiber can cause bloating or gas in sensitive individuals.

• Thyroid Concerns: Contains goitrogens that may impact iodine absorption, affecting thyroid health if eaten in large amounts.

FAQs about Bajra

• Is bajra suitable for gluten intolerance?

Yes, bajra (pearl millet) is naturally gluten-free, making it an excellent choice for individuals with gluten intolerance or celiac disease. Its high nutritional content and versatility make it a staple for those seeking gluten-free alternatives.

• Can bajra be consumed daily?

Bajra can be consumed daily in moderation as part of a balanced diet. Its high fiber, protein, and mineral content support digestion, improve energy levels, and promote overall health. However, excess consumption may cause digestive discomfort for some, so it's essential to balance it with other grains and foods.

• Bajra vs. other millets: Which is better?

Each millet has unique benefits. Bajra is rich in iron, magnesium, and antioxidants, making it great for anemia, heart health, and immune support. Ragi (finger millet) is higher in calcium, ideal for bone health, while foxtail millet excels in managing diabetes due to its low glycemic index. The "best" millet depends on individual health needs.

• What are the benefits of bajra for weight loss?

Bajra is high in dietary fiber and protein, which aid in digestion and provide a feeling of fullness, helping control appetite and calorie intake. Its low glycemic index supports steady blood sugar levels, reducing cravings and promoting fat metabolism.

 

Liked this article? Follow our other blogs for awesome and healthy millet recipes and benefits! 

Check out our range of gluten free, healthy millet delights here.