Bajra 101: Why You Should Include Bajra in Your Diet as You Age

Blogs27 Aug 2024

Bajra, also known as the pearl millet is a popular grain produced in the African and Indian regions. Found in several colours including white, yellow, grey, and brown, Bajra refers to the edible seed of the millet plant. Bajra is typically ground into flour and consumed for better nutrition and health. In India, Bajra is cultivated the most in the northern state of Rajasthan and for generations, Bajra was consumed as a staple flour to make rotis in India!

However, what makes it an important grain and a staple in our food? And is it beneficial for our diets as we age? Let’s find out!

Bajra Nutritional Profile (values are expressed per 100g)

Understanding the nutritional quality of food is an important element when trying to maintain and boost your health. Bajra or pearl millet is a popular crop in developing countries. It is consumed for its calories and protein content. It also contains both soluble and insoluble dietary fibres, minerals and antioxidants. Let’s explore the nutritional value of Bajra in detail here:

• Carbohydrates: 61.7g
• Energy: 1456 KJ
• Protein: 10.9g
• Fat: 5.4g
• Dietary fibre: 11.4g

The essential amino acids found in Bajra include lysine, threonine, methionine and cystine. Bajra contains Vitamin A, Vitamin E, Thiamine, Riboflavin, Niacin, Biotin and Folate. It also contains lutein, zeaxanthin, and β-Carotene. As for minerals, Bajra is a source of Calcium, Magnesium, Phosphorus, Potassium, Selenium, Sodium, Iron, Zinc and Aluminium. This grain also contains bioactive compounds such as phenolic acids, flavonoids, and tannins, which provide antioxidant effects. In short, Bajra is a nutrient-dense millet that can aid in good overall health and nourishment.

Health Benefits of Bajra

Now that we know about the amount of nutrition in the bajra millet, let’s understand the all the various health benefits Bajra can provide!

Digestive Health

Due to its significant dietary fibre content, Bajra can help increase satiety and keep you feeling full for longer. This can help one avoid snacking between meals. Furthermore, the presence of dietary fibre can aid in digestion and may help relieve issues such as constipation.

Cardiovascular Health

Bajra contains lignin and other phytonutrients which can act as antioxidants, fighting oxidative stress and reducing the risk of chronic conditions such as heart issues. Additionally, Bajra features a good amount of Magnesium which may help regulate blood pressure levels and relieve heart stress.

Diabetes Management

Pearl millet has been tied to diabetes management due to its high fibre content and lower triglyceride levels. Consuming foods with high fibre content ensures that the food is slowly digested, meaning glucose is released into our blood slowly and steadily, without any spikes. This can help diabetes patients maintain a stable blood sugar level while keeping them full and healthy.

Weight Management

Losing weight or maintaining a healthy weight can be a huge challenge. But Bajra, or pearl millet can be one of the ingredients you consume to achieve your goal. Once again, owing to its high fibre content, having Bajra can aid in slow digestion, which ensures that you are not only feeling full for longer but staying away from snacks and overeating. This can help you maintain a healthy body weight as well.

How to Incorporate Bajra Into Your Diet

Incorporating Bajra, or pearl millet, into your diet can be both delicious and nutritious. Here are a few traditional and modern recipes to help you get started:

Traditional Recipes

• Bajra Roti: Bajra roti is a traditional Indian flatbread made from pearl millet flour. To make it, mix Bajra flour with warm water and knead into a soft dough, then roll into flat discs and cook on a hot griddle. Nutritionally, Bajra roti is a source of fibre, essential amino acids, and many minerals, making it a great addition to any meal.
• Bajra Khichdi: Bajra Khichdi is a comforting, one-pot dish made with Bajra, lentils, and spices. Cook the Bajra and lentils together with turmeric, salt, and your favourite vegetables until everything is tender. This dish is a good source of protein, fibre, and essential minerals, making it a wholesome and filling option.
• Bajra Porridge: Bajra porridge is a creamy and nutritious breakfast option. Cook Bajra grains in milk or water until they are soft, then sweeten them with honey or jaggery and add your favourite nuts and fruits.

Modern Recipes

• Bajra Smoothies: Bajra smoothies are a modern twist that can be enjoyed as a nutritious drink. Blend cooked Bajra with fruits like bananas, berries, and a dollop of yoghurt or almond milk for a creamy and nutrient-packed smoothie. This drink could be a good source of fibre, vitamins, and minerals, making it an excellent choice for a quick and healthy snack.
• Bajra Salads: Bajra salads are a fresh and healthy way to incorporate more grains into your diet. Mix cooked Bajra with chopped vegetables, beans, and a light vinaigrette for a wholesome salad. Loaded with fibre, protein, and various micronutrients, Bajra salads are perfect for lunch or dinner.

These examples are a great way of not only adding pearl millet into your diet but also getting most of the bajra benefits you need.

Conclusion

In short, Bajra or Pearl millet is an excellent ingredient if you are looking to make healthy changes and inclusions in your diet. Not only is it a good source of dietary fibre and protein, but it also aids digestion, helps diabetes management, weight management and much more. There are several ways that you can try adding it to your diet. Some dishes to try are Bajra roti, Bajra smoothie, Bajra Porridge etc. Try these to get the best of bajra millet nutrition.

For more such informational content on all things health, nutrition and ageing, explore Right Shift. We are champions for a happy and healthy midlife and encourage our readers to choose the healthy way daily. Beyond our wealth of such health-related articles, we also have a few helpful free tools that can support you as you embark on your healthy ageing journey. One is our free meal plan creator, which creates a custom-made plan based on many factors like your age, preferences and health goals.