The desi weight loss food apart from being consumed as roti, dosa or cheela, can also be eaten in its raw form and doesn’t need much cooking. – Jowar apart from aiding digestion process also supports your heart health(Pinterest) Jowar or sorghum is a winter superfood you must enjoy as the temperature goes down to boost immunity and support your overall health. The desi weight loss food apart from being consumed as roti, dosa or cheela, can also be eaten in its raw form and doesn’t need much cooking.
For diabetics, it is a healthy choice as it is considered a complex carbohydrate and takes time to digest thus not shooting up blood sugar levels. Jowar apart from aiding digestion process also supports your heart health as the excellent fibre content in it can lower LDL (bad cholesterol) levels in the body.
Rich in vitamin, minerals and micronutrients, the millet has too much to offer in a single package. Nutritionist Bhuvan Rastogi in his latest Instagram post shared how jowar can also be consumed raw by heating it up a little with no oil and can be combined with peanut chutney or green chilli and lemon.
- ALSO READ: How the humble jowar, kokum, turmeric became gourmet ingredients “Raw Jowar is green with a bit of sweetness and doesn’t need to be cooked much to be eaten.
- Here we are just heating it up on a non-stick with no oil and we just had it with peanut chutney but it is also consumed without any cooking.
People also consume it with green chili and lemon,” the nutritionist adds. Explaining the health benefits of jowar in detail, Rastogi says it is high in antioxidants, especially polyphenols, as compared to other grains like bajra, wheat etc. He says that raw and green jowar provides more antioxidants than processed or cooked one.
- The antioxidant content of jowar does not reduce with dry roasting up to even 180°C (here, we are just mildly heating) so in this preparation, antioxidants are nearly completely preserved,” he captioned a video that show him prepare the green and healthy jowar breakfast.
- A low glycemic index foods are considered good for people with diabetes and jowar is one of the healthy snacks people can consume for keeping their blood sugar levels in control.
“Jowar has a lower glycemic index than wheat and bajra despite having similar values of fibre and protein because it has resistant starch. The GI of Jowar is 50 as compared to 60 of wheat,” says Rastogi. Apart from being a good source of magnesium and potassium, Jowar is also gluten free.
Which is better bajra or jowar?
Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.
Can bajra be eaten by diabetics?
Is Bajra safe for diabetics? – Since bajra is a whole grain it creates a much lower rush in blood sugar levels as compared to bajra flour because it is processed to some extent. Also the glycemic load of raw bajra is only 6.06 which does not let the blood sugar levels fluctuate and hence good for Diabetics.
It is very crucial to understand the amount of carbohydrates consumed per meal. That will help ultimately in controlling your sugar levels. The insoluble fiber present in bajra helps in easy bowel movements and hence relieves constipation. Magnesium present in bajra improves insulin response and thus lowers insulin resistance.
When combined with any other pulse, it forms a complete protein,
Which millet is best for diabetics?
Here are the best millets for diabetes –
- Foxtail Millet – A study concluded that people with type 2 diabetes who consumed a special diet enriched with foxtail millet had lower levels of blood sugar, cholesterol, and triglycerides. Another study found blood sugar levels dropped after eating foxtail millet instead of rice.
- Finger Millet – Raises your blood sugar slowly and gradually rather than sudden spikes. High-fibre, low-GI foods keep blood sugar steady, lower cholesterol, and help you lose weight. Diabetes patients will benefit from these factors.
- Barnyard Millet: A recent study indicated the potential benefits of barnyard millet in the diet therapy of diabetics. It exerted positive impact on blood glucose and serum lipid levels in diabetic and non-diabetic volunteers after the dietary intervention study of 28 days.
- Finger Millet : The polyphenols of finger millets were found to be major antidiabetic and antioxidant components. Finger millet based diets have shown lower glycemic response due to high fiber content and also alpha amylase inhibition properties which are known to reduce starch digestibility and absorption
- Pearl Millet : Pearl millets are known to increase insulin sensitivity and lower the level of triglycerides. It is also very effective for controlling diabetes because of its high fiber content. It gets digested slowly and releases glucose into the blood at a slower rate as compared to other foods. This effectively helps in maintaining the blood sugar level constant in diabetes patients for a long period of time.
Does bajra spike blood sugar?
Is it true that Bajra raises blood sugar levels? – Bajra has high fibre content and takes longer to digest. It does not escalate the sugar levels. Thus, it is ideal in controlling blood sugar levels. Bajra has high magnesium content, which reduces the risk of diabetes.
Is jowar roti better than bajra roti?
Seemingly innocuous, flour has immense power. Embedded in each grain are nutrients impatiently waiting to jump out and help your body combat diseases, and support you with your personal health goals. For example, if you are looking for healthy flour for weight loss, you must choose one with low carbohydrates content such as almond flour.
But how do you choose flour that’s good for you? Different flours have different powers. Let’s sift through the grain and find our which is the healthiest flour for weight loss. WHEAT-BASED FLOURS Most of the wheat or atta used in Indian cooking is culled from the semi-hard wheat varieties or durum that are easily available, versatile, power-packed, tasty and good for you.
Atta, cracked wheatlapsi fada and semolina sooji are all high-fibre, and are sources of both healthy carbs and fats. They have been associated with the reduction of bad cholesterol and high blood pressure and mitigate the risk of diabetes as well.While it is true that maida or refined flour -also part of the wheat family -has less fibre than its cousins, that doesn’t mean it’s fattening.
- The only difference is that it goes through your body faster and does not require as many calories to digest it digestion also burns calories.
- However, all wheat-based flours have gluten.
- So, those with gluten allergies need to take note.
- MILLET-BASED FLOURS Flours from the millet family (millet is a small-seeded grass) are gluten-free.
If you have gluten allergy, the millet family can be your choice of flours. Jowar, and its close relative, bajra, both belong to the millet family. Jowar lowers the risk of heart diseases as well as cholesterol. It also has cancer-fighting properties because of the presence of antioxidants, and brims with protein, calcium and iron.
- Bajra is a great source of energy, aids diges tion, is good for the heart, and with its ability to increase insulin sensitivity, is also great for diabetics.
- RAJGIRA AMARANTH FLOUR The Indian kin to the superfood quinoa, this flour -made from the seeds of the amaranth plant -is a tasty non-gluten option.
Rajgira has high iron, calcium, protein and antioxidant levels. Since it retains the hull during the process of making atta, the nutrients are retained. RICE FLOUR Used a great deal in Southeast Asian cooking and in Indian dishes, like neer dosa, rice flour is good for those with gluten intolerance.
- SOY FLOUR Soy beans are ground to make soy flour, which comes in full fat and low fat op tions.
- It bursts with vitamins and minerals, and is also one of the best vegetarian sources of Omega-3 fatty acids.
- Soy protein is great for women post menopause and also for elderly women.
- QUINOA FLOUR Quinoa is a 100 per cent vegetarian reference protein which means that all the protein present in it is absorbed by the body.
The only other food that does this is egg white, a non vegetarian option. The flour can be made at home simply by mashing up the quinoa and using the powder for any dish. Ultimately, it’s how you treat your flour that takes away or adds to its benefits.
Which flour does not spike blood sugar?
Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.
Is besan good for diabetes?
What Makes Besan Diabetic Friendly? – Diabetes is a chronic condition where your blood sugar levels are higher than normal. It occurs when your body is not making or utilizing a hormone called insulin, efficiently. Insulin is a hormone that is secreted by your pancreas and it helps regulate the blood glucose levels by facilitating its entry into your cells where it is converted to energy.
- Besan has a low glycemic index of 10. This makes it apt for diabetic patients. A particular glycemic index is assigned to a food based on how quickly it elevates your blood sugar levels after consumption.
- Besan is a good source of magnesium that helps in improving insulin sensitivity and reducing insulin resistance in the body. High insulin sensitivity will help your cells use glucose more efficiently, thereby reducing your blood glucose levels.
- Besan is also a good source of vitamins, thiamine and folate, which are essential for glucose metabolism (breaking down glucose into energy).
Therefore, including besan in your daily diet can help in keeping your blood sugar levels in check.
Which bread is best for diabetes?
– When deciding which breads to buy and which to avoid, make sure you read the nutritional information thoroughly. The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try:
Joseph’s Flax, Oat Bran and Wheat Pita Bread. You can’t have an authentic Mediterranean-style meal without pita pockets. This low-carb version has 8 grams of carbs and 4 grams of fiber per pita. Food for Life’s 7 Sprouted Grains Bread. High in protein and fiber, this flourless bread has 15 grams of carbs and 3 grams of fiber per slice. Flavorful and filling, it’s perfect for breakfast, especially when toasted and served with poached eggs and berries. Other Food for Life breads and products are also good choices. Alvarado St. Bakery’s Sprouted Wheat Multi-Grain Bread. This dense, rich bread gets its slight sweetness from molasses and honey. Despite the indulgent taste, it still packs a nutritional punch. Each slice has 15 grams of carbs, 5 grams of protein, and 2 grams of fiber.
Breads that are homemade, available at farmers markets, and made at local bakeries may be higher in fiber and lower in sugar. They will likely be less processed than those on grocery store shelves. Processed foods are usually digested and absorbed faster.
Pillsbury’s Date Quick Bread and Muffin Mix. At 28 grams of carbohydrates and 14 grams of sugar per slice, you may want to reserve these for special occasions or for company only. Starbucks’s Butter Croissant. You’re probably better off eating breakfast at home than picking up this breakfast croissant with your morning coffee. Each one has 32 grams of carbs, less than 1 gram of fiber, and 11 grams of saturated fat.
Who should not consume bajra?
Side Effects: –
What happens if we eat bajra daily?
– Similarly to some other grains, bajra has been linked to significant health benefits simply due to its status as a whole grain food. Regularly eating whole grains like bajra may help prevent chronic conditions like diabetes, heart disease, and certain cancers ( 8, 9, 10 ). Still, eating bajra may offer more specific health benefits of its own, too.
Can diabetics eat millet everyday?
Could one humble grain help you control your diabetes? Millet, an ancient cereal grain, has gained popularity for its high nutritional content and its potential to prevent diseases. Millet has become such an “it” food that it’s earned the nickname, “the new quinoa.” Millet is actually a group of grasses with small seeds grown mainly in Asia and Africa.
Fiber Protein Vitamins Minerals Antioxidants
It’s also gluten -free. Millet is lower on the glycemic index (GI) than many other grains. That means it raises your blood sugar slowly and gradually instead of in quick spikes. High-fiber, low-GI foods keep blood sugar steady, lower cholesterol, and help you lose weight. All of these things are helpful for people with diabetes.
Which Indian grain is good for diabetes?
Kuttu or Buckwheat – Traditionally, kuttu or buckwheat flour is used in Indian cooking as “phaliar” or as religious fasting food. It is rich in fiber and gives a feeling of satiation during the fast. It is very good for lowering blood sugar levels. Wondering how to control diabetes at home with diet and exercise? Get a customized diabetes diet plan along with a diabetes doctor @ your home.
Is quinoa better than millet for diabetics?
What are some newer grains that can be incorporated into your diet? – Two newer grains that are gaining popularity just might prove to be a fun and tasty addition to your daily diet. Quinoa is a tiny little seed that is nutty tasting and very nutritious. Millet is a starchy, protein-rich grain that is high in fibre, protein and antioxidants. It also contains plenty of the nutrients phosphorus and magnesium. Even better, millet is a very good source of calcium, which is necessary for good bone health and proper nerve function. Millet also has a lower glycemic index, meaning that it won’t cause your blood sugar to spike.
What grains should diabetics avoid?
Is It Safe for People With Diabetes to Eat Grains? – Yes, people with diabetes can eat grains. “Some people believe that those who have diabetes should avoid grains because grains contain carbohydrates that raise blood sugar levels, be avoided. This, however, is a misconception,” explains nutritionist Julie Mancuso of JM Nutrition,
Mancuso goes on to say that “grains are an important source of numerous nutrients and minerals that play a major part in a healthy diet and, as such, are instrumental in overall health. The critical component is knowing which grains to select and which to avoid.” For both people with type 1 diabetes and people with type 2 diabetes, refined grains — which includes white rice and products made with white flour, like white pasta and white bread — can be difficult to regulate once ingested and often result in blood sugar spikes.
For that reason, the experts we spoke with recommend more complex carbohydrates. These carbs respond more readily to the synthetic insulin used by many people with diabetes to manage their condition.
Is bajra better than wheat for diabetics?
Why millets are better than rice, wheat or your breakfast cereal for diabetes, heart and weight loss Replacing your white rice with bajra rotis and switching your breakfast bread and cereal with a ragi uttapam can help you keep your blood sugar levels in check, lose weight and prevent heart damage.
- And come to think of it, they can easily agree with our systems, considering that they were traditionally used in our diet quite liberally during the bronze age.
- As we became an agricultural society, millets became relegated to being an animal food.
- We have about 300 varieties of millets in our country and in climate-conscious times, these use less water, are heat-resistant and still nutrient-dense.
Besides, they can soak up maximum carbon dioxide from the atmosphere and release oxygen. So, they are environmentally-resilient and grow abundantly to be everybody’s superfood. They are a super cocktail of body-friendly nutrients,” says Dr Anuja Agarwala, former senior dietitian, Department of Paediatrics, AIIMS.
With the government promoting the use of millets and documenting their heritage, and the United Nations declaring 2023 as the International Year of Millets, let’s look at our superfood. Also Read | Why are millets better for diabetics than all our carb staples? (1) Low Glycaemic Index: Millets like jowar, bajra and ragi have a much lower glycaemic index – a measure of how much a food increases your blood glucose levels – as compared to rice and wheat flour.
“When we suggest any food item to diabetics, we look at its glycaemic index. For bread, this is a very high 90, for dalia it is around 30 or 40. The glycaemic index of all millets is below 50, making them a food of choice,” says Ritika Samaddar, Regional Head, Department of Clinical Nutrition and Dietetics at Max Super Speciality Hospital.
- 2) High-fibre ensures there is never hyper or hypoglycaemia: Not only are millets low in glycaemic index, the amount of fibre they contain is also higher than what is found in rice, wheat flour, maida or cornflakes.
- The high fibre content means they help in achieving satiety faster, thereby reducing the amount that people consume.
“They slow down sugar spikes as the glucose gets released very gradually into the bloodstream. This stabilises blood sugar levels. They are never high, nor do they fall below desired levels,” says Dr Agarwala. “In this respect, millets are better than cereals, which are sometimes available in refined and processed forms.
- Millets are coarse and complex, taking time to be broken down,” she adds.
- Dr Swatee Sandhan, senior dietician at Jupiter Hospital,, says, “The indigestible portion (insoluble fibres) of millets further works to slow down and regulate the absorption of carbohydrates and fats, thus maintaining blood sugar levels.
Further, an increase in adiponectin concentration may improve insulin sensitivity for diabetics.” How are millets good for heart health? According to Dr Agarwala, millets contain good fats and can significantly control triglycerides and cholesterol. How does this happen? As Dr Sandhan says, “The Niacin or vitamin B3 content in millets is effective in lowering oxidative stress and high levels of cholesterol and triglycerides that are risk factors for heart diseases.” Also Read | The risk of developing cardiovascular diseases can be diminished by a regular consumption of millets, according to a study led by ‘s International Crops Research Institute for the Semi-Arid Tropics (ICRISAT), published in the journal Frontiers in Nutrition.
Participants were given 50 to 200 g of millets per day for about four months. They reduced cholesterol by eight per cent, LDL or bad cholesterol by 10 per cent and lessened the load of triglycerides. These contributed to almost seven per cent decrease in body mass index (BMI) of the participants. Moreover, millets pushed down diastolic blood pressure readings by 5 per cent.
How do millets improve gut health? (1) Gluten-Free: One of the many benefits of millets is that they are gluten free and ideally suited for people with gluten allergy and irritable bowel syndrome, says Samaddar. Dr Sandhan adds, “Besides, millets stimulate the growth of probiotics within the microbiome which play a role in gut health and micro nutrient absorption.” This greatly helps those with celiac diseases, according to Dr Agarwala.
- 2) “The fibre content in millets contributes to digestive health and helps regulate bowel movements, flushing out toxins,” says Dr Sandhan.
- Good for proteins, vitamins and minerals: Dr Agarwala says that millets are repositories of “high proteins, vitamin A, C (helps in the absorption of iron) vitamin B complex, magnesium, calcium and phosphorus.” Samaddar says ragi is high in calcium content, while bajra and jowar have a high iron content that can improve their deficiencies.
Also Read | So, how do millets help in managing weight loss? Obesity is one of major risk factors for hypertension, diabetes and heart diseases. Millets promote weight-loss as their fibre density and protein guarantee satiety over a long time. Besides, the Little millet contains 5.2 grams of mostly unsaturated fat that ensures a healthy metabolism.
- That in the end helps you drop body fat.
- How can you integrate millets in your diet? “The best thing about millets is that you can make them a part of your breakfast, your main meal as well as snacks,” says Samaddar.
- The morning bowl of cornflakes or bread can easily be replaced by ragi porridge or uttapam.
For the main course, bajra can be integrated in the form of khichdi or jowar can be used to make rotis. As for snacks, it is better to substitute biscuits or fried stuff with makhanas. The best thing about millets is that they are readily available at reasonable prices because they are grown locally.
Does jowar spike insulin?
Advantages of Jowar for Diabetes – The high fibre content of jowar helps in keeping blood sugar levels at bay. It also helps in maintaining a healthy digestive system, and ensures smooth passage of stool through the bowels. Not only does this help people with diabetes, but also for people in general, who are watchful of their diet and those suffering from constipation.
- It is moderately high in GI, which means that it causes a spike in blood sugar levels when consumed, but the high fibre content ensures that one is full after consuming jowar, keeping hunger pangs at bay.
- Crucial macro and micronutrients ensure metabolic processes are regulated, and the high fibre content (almost 25% of the required fibre as per the daily recommendation) also keeps LDL cholesterol levels on the lower side.
Jowar is a plant-based protein and jowar flour has certain phytochemical compounds that can reduce insulin sensitivity, It also reduces hepatic gluconeogenesis (the process by which the liver secretes glucose). Also read about how to reduce sugar level
What happens if we eat jowar daily?
Jowar is rated among the top five healthy grains in the world. Jowar also known as sorghum in English has lately become the ‘new quinoa’ due to its gluten free property and the innumerable health benefits that it provides. Earlier jowar was used in food made for animals but now people have started incorporating it in their diet due to its incredible health benefits.
Here we bring to you a long list of benefits that jowar provides: Improves digestion Jowar contains a good amount of fibre, around 48 per cent of what is required by our body on daily basis. Fibre adds bulk to the stool and thus helps it pass smoothly through the digestive tract. As jowar helps in digestion it prevents problems like gas, bloating, constipation and diarrhoea.
It fights against free radicals Jowar (sorghum) has a layer which contains anti-cancer properties and also fights the free radicals which are responsible for pre-mature ageing. Boosts immunity Jowar contains magnesium, copper and calcium which helps in making bone and tissues strong.
Jowar also contains iron which helps to increase the red blood cells. All this in turn improves our immunity. Improves heart health As we have already mentioned jowar is rich in fibre, it helps to lower the LDL (bad cholesterol) and in turn reduces the chance of heart diseases including stroke. It is gluten free Gluten is found in wheat and barley-based foods.
Low Glycemic Load Jowar or Bajra Chapati For Diabetics by Dt. Seema | Breathe Well-Being | #Diabetes
Gluten can cause digestive problems in people who have gluten intolerance. So jowar being a gluten free food can be an excellent alternative for the ones suffering from gluten intolerance. Gluten intolerance can cause digestive problems like bloating, pain, cramps etc.
- Rich source of protein One cup of jowar contains 22 grams of protein.
- Protein not only gives energy to your body but it also helps in regeneration of cells.
- Controls blood sugar level Being a complex carbohydrate, jowar gets digested slowly and thus promotes gradual rise in blood sugar.
- This is why it is a great choice for people who suffer from diabetes and for the ones those who want to lose weight.
How to include it in your daily diet – Roti: The easiest way to incorporate jowar in your daily diet is through rotis. You can make multi grain flour by mixing 50 per cent jowar and 50 per cent of whole wheat, bajra, ragi and soya. – Idli/dosa: Jowar can also be added to the rice batter prepared for making idli and dosa.
Can jowar be eaten everyday?
Can Jowar Be Eaten Every Day? – Yes, jowar can be eaten every day if you want to stay healthy. Many people eat jowar roti for weight loss. This is because jowar is a gluten-free alternative to maida (refined flour) or wheat flour. It offers innumerable benefits for the body due to its nutritional value.
Is bajra or jowar better for weight loss?
Jowar Roti As it contains fewer calories, it’s a perfect option for weight watchers.
Which millet is healthiest?
Nutrition Tips For You: Millets For Weight Loss – Sorghum Millets are a group of small-seed grasses grown in semi-dry areas of Asia and Africa. The crop can withstand high temperature and dry conditions, and is favoured due to its short growing season.
- TYPES OF MILLETS
- Wheat and rice may be amongst the most popular grains, but millets such as sorghum (jowar), pearl millet (bajra), foxtail millet (kangni), finger millet (ragi), Barnyard millet, Kodo mille, Little Millet, Proso Millet are amongst the healthiest millet grains available.
- English Name Hindi Name
- Sorghum Jowar
- Finger Millet Nachani /mundua
- Kodo Millet Koden/Kodra
- Foxtail Millet Kangni/Rala
- Little Millet Kutki
- Barnyard Millet Jhangora
- Pearl Millet Bajra
Whole millets and millet flours are naturally gluten-free sources and a great alternative to rice and wheat. India is one of the largest producers of millet counting to 11 million tonnes every year, followed by Africa and China. Let us know a bit more about the types of millets grown in India.
- In first part of our series on millets, we will discuss benefits of sorghum, popularly known as jowar.
- Sorghum (Jowar) Sorghum grain and its flour is a great gluten-free product and can be used as a substitute for wheat.
- The flour contains a smooth texture and a mild sweet taste, and helps in weight loss.
It is also a great source of protein.3/4 of a cup of sorghum provides 8 grams of protein. Below are other benefits of sorghum: • For weight loss: It helps in weight loss since it’s high in fiber content, which helps in regular bowel movement by flushing toxins out of the body.
- • Fights inflammation: It is high in antioxidants which are known to fight inflammation that is considered a leading cause of all metabolic diseases.
- • Rich in micronutrients: It contains zinc, potassium, magnesium, phosphorus, copper, manganese, calcium, selenium, thiamine, riboflavin, niacin, folate, vitamin B6, vitamin E, fatty acids and amino acids.
- Sorghum for diet
In the form of flour, can be used to make chapattis, breads, pancakes, waffles, cookies, etc. You can also use it as a thickening agent for gravy and sauces. You can also consume it in the form of cereals. (Bipasha Das is a certified health coach and nutritionist.
- She runs a diet and wellness clinic ‘Sugati’.
- She has been awarded Most Recommended Nutritionist of the Year 2018-19 by Brands Impact.
- She has worked with top hospitals, and is a life member of the Indian Dietetic Association and on the panels of renowned corporate houses like Ericsson, GE Power.
- Bipasha is working with Municipal Corporation of Delhi – Public Health Department( South Zone) as a consultant, and creating awareness programmes on Women and Children Health, Health for Public Health Workers, Office Sedentary Workers etc.
*Answers are based on general queries. Please contact a professional for any personal treatment.) : Nutrition Tips For You: Millets For Weight Loss – Sorghum
Which is better jowar or bajra or ragi?
Oats, Ragi or Jowar atta which helps the most in weight loss? How does one gain ? Is it simply because one consumes more energy (calories) than one burns? So, how do we get our calories under control? Well, the answer to these things are associated to careful consumption of food keeping in mind their health benefits and how they meets the requirements for your body.
Carbs, often branded unhealthy are an important macronutrient and insufficient intake of this nutrient can lead to health concerns like, bad breath and fatigue. A does not mean avoiding a particular type of food, instead it is all about finding that balance where you get all the right nutrients needed for your body.
Eating healthy is the first step towards losing weight in a healthy manner and these grains helps in decreasing the inflammation of the gut and the micronutrients present optimise the body’s functioning. We all love eating food that tastes good to our tongue but taste buds and body shaping can’t go hand in hand the more we give in to our cheat meals the more calories we gain instead of burning. This is a healthy go-to alternative for anyone who is keen on maintaining a balanced diet. Thousands of people around the world keen on slimming, losing weight and being fit opt for Oats. Oats flour is rich in carbohydrates acting as a low-budget substitute for expensive flours like almond flour or quinoa flour.
It reduces the cholesterol levels in our body and helps greatly in maintaining a healthy heart. Oats flour makes one full by keeping the stomach satiated thus avoiding those hunger pangs in the middle of the day making it great for weight loss. Oats can be consumed as grains as well and are still proven to be healthy and nutritious and of great help in weight loss.
The simplest and easiest way to consume Oats is by boiling it in water. The best toppers for Oats are yogurt with fresh fruits and nuts. Avoid store bought ready to eat Oats as these contain a lot of sugar and preservatives that will not help you lose weight.
Ragi Atta Nutritional Value: Jowar atta
Ragi is another grain closely associated with weight loss. This is because Ragi contains an amino acid called Tryphtophan that curbs one’s appetite resulting in eventual weight loss. Ragi is also a great source of fibre helping effective digestion in the body.
A few other benefits of consuming Ragi are it is gluten free, rich in vitamin C, manages cholesterol and is a great sleep inducer. Lack of sleep also leads to weight gain. Ragi can be consumed even at night encouraging good sleep also resulting in rest and weight loss. Infact Ragi is a great source of iron.
An easy way to consume Ragi is by making a simple Ragi porridge with Ragi atta. This is quite delicious and can be enjoyed by children as well. Other popular consumption methods are Ragi cookies, Ragi idlis and Ragi rotis.119 grams Ragi Atta: Approx.455 – Calories and 13 grams – ProteinTo all the times you’ve used all-purpose flour and worried about your health, Jowar atta is the answer.
- It is rich, slightly bitter and fibrous in texture and can be commonly found almost anywhere in India.
- Jowar Atta is rich in fibre and protein and packed with minerals and vitamins.
- It is gluten free and extremely good to control diabetes.
- One cup of Jowar has almost a whopping 22 grams of protein.
- This also curbs your appetite, leading to lower consumption of unhealthy or junk food.
Some popular dishes that can be made with Jowar are Jowar rotis, Jowar Onion Puris and Theplas. These are absolutely delicious and totally healthy for consumption. Nutritional Value: 100 grams Jowar Atta: 348 – Calories and 10.68 grams – ProteinAll that being said, no grain is going to do anyone any good without regular consumption, proper diet and the reduction of junk food. Healthy nutrition and food alternatives are not necessarily as boring and monotonous as they’re said to be.
- When prepared and paired with the right ingredients these meals can be absolutely yummy and enjoyed along with the added benefits.
- Losing weight is never difficult once you understand how your body works and how much calories it needs to effectively function every day.
- Eeping a conscious check on your intake is all that it takes to lose weight.
However, oats and Jowar atta is preferred choice than to ragi atta as they have almost 10% fibre that makes you feel fuller. A single serving of Jowar has more than 12 grams of dietary fibre (almost 48% of the daily recommended intake). Overall weight loss is not something that happens over-night.
Which is better in winter jowar or bajra?
02 /7 Bajra – Full of fibre and potassium, bajra is one flour which gains popularity during the winter season. As it is gluten-free, it can be consumed by those who cannot eat wheat flour. Bajra is also an amazing source of Omega-3 and iron. You can make chapatis, uttapam, dalia and even khichdi with this wonder grain. readmore