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

Blogs06 May 2025

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. Some of the most notable benefits of bajra include improved digestion, better heart health, and long-lasting energy. When examining the nutrition facts of bajra per 100g, its richness in fibre, protein, and essential minerals stands out clearly. 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!

1. 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. If you're wondering, does bajra increase weight, the answer is no—it actually supports weight management. Furthermore, the presence of dietary fibre can aid in digestion and may help relieve issues such as constipation.

2. Cardiovascular Health

Bajra contains lignin and other phytonutrients that can act as antioxidants, fighting oxidative stress and reducing the risk of chronic conditions such as heart issues. One notable bajra benefit is its heart-protective properties, making it valuable in cardiovascular diets. Additionally, Bajra features a good amount of Magnesium, which may help regulate blood pressure levels and relieve heart stress.

3. Diabetes Management

Pearl millet has been tied to diabetes management due to its high fibre content and lower triglyceride levels. In particular, the bajra fiber content plays a key role in slowing down digestion and improving glucose control, 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.

4. 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. Among the many bajra benefits is its ability to support weight loss through its high fibre content. Having Bajra can aid in slow digestion, which ensures that you are not only feeling full for longer but also staying away from snacks and overeating. This can help you maintain a healthy body weight as well.

5. Strengthens Bones

Bajra is rich in magnesium and phosphorus, minerals essential for healthy bones. If you're aiming to support skeletal strength naturally, this magnesium rich food is worth adding to your routine. It's a solid option within healthy eating habits, especially for ageing adults or those avoiding dairy. Regular intake may help improve bone density without needing calcium supplements or fortified foods.

6. Improve Eyesight

Packed with eye-friendly antioxidants, bajra can help shield your vision from age-related decline. Alongside its impressive bajra nutritional value, it offers nutrients like zinc and vitamin A precursors that benefit eyesight. Compared to other millet types, it’s especially supportive of long-term eye health, making it a natural addition to meals focused on overall wellbeing.

7. Good Source of Protein for Vegetarians

For those on a plant-based diet, bajra protein content is surprisingly high, making it a brilliant option for building strength. With 10g of protein per 100g, it's ideal as food for muscle gain. When balanced with other whole grains, it supports sustainable energy and helps meet your daily intake. For vegetarians, it’s a welcome alternative to soy or legumes.

8. Increases Haemoglobin Levels

Bajra is rich in iron, making it an excellent grain for supporting healthy blood. By improving red blood cell production, it naturally supports haemoglobin levels—something many people, especially women, struggle with. According to the bajra nutrition facts, 100g of this grain contains enough iron to make a difference with regular consumption. Over time, it can ease fatigue and help maintain energy throughout the day.

9. Lowers Cholesterol

Thanks to its high bajra fiber content, this humble grain works wonders for heart health. Fibre binds to excess cholesterol, helping the body flush it out more efficiently. Including it in weight loss recipes not only keeps you fuller for longer but also supports cardiovascular wellness. It’s a gentle, effective way to maintain healthy levels without relying on medication or drastic diets.

10. Good for Gluten Intolerance

Struggling with gluten? Bajra, or pearl millet, might just be the answer. It’s naturally gluten-free, making it a fantastic alternative for wheat in baking and cooking. Among popular pearl millet uses, its role in gluten-free diets stands out. With strong bajra nutritional value and a rich, nutty flavour, it fits well into modern recipes while supporting those with sensitivities

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, contributing meaningfully to your daily fiber intake and 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. Like foxtail millet, it’s versatile and nutrient dense. 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.

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