5 healthy reasons to include bajra in your diet

Bajra is one the most common grains consumed widely in rural India, and is often referred to as the poor man’s staple food. While it is one of the oldest grains cultivated by man, people living in urban cities seem to have forgotten this coarse grain and its multiple health benefits. We give you 5 reasons you should include bajra in your diet.

1# Good source of energy: Bajra is mainly made of starch, a high-energy food. Since it takes longer time to break-down starch, bajra is a long-acting source of energy that keeps you full for a longer time. It is also an excellent source of essential amino acids that make up protein molecules. According to nutritional experts, the amino acids present in bajra are readily available and comparatively easily digestible than wheat grains.

2# Promotes heart health: Bajra contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease. It is also a fairly good source of magnesium and potassium, minerals that play a role in regulating blood pressure. A phytonutrient called lignin, found abundantly in bajra, is thought to be associated with a lowered risk of cardiac arrest.

3# Helps digestion: Bajra is rich in insoluble fibre that helps digestion and stool formation. Fibre reduces the transit time of feces through the colon and prevents constipation. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation.

4# Helps prevent cancer: Several studies have suggested that bajra has cancer-protecting properties. A study showed that regular intake of bajra protects pre-menopausal women from developing breast cancer. Partly, this property has been attributed to the presence of lignin in the grains.

5# Possess anti-diabetic effect: Not only does bajra lower the risk of development of diabetes in healthy individuals but also increases insulin sensitivity, making it a suitable cereal option for those who are diabetic [1].

Here’s a healthy bajra preparation you can cook at home

Preparation time: 5 mins.

Cooking time: 10 mins.

Makes 8 rotis.

Ingredients

• 2 cups bajra (black millet) flour
• 1/4 cup whole wheat flour (gehun ka atta)
• salt to taste

Method

1. Combine the bajra flour, wheat flour and salt and add enough hot water to make a soft dough.
2. Divide the dough into 8 equal portions.
3. Roll out each portion into a thin roti of 150 mm. (6″) diameter.
4. Generously dust the rotis with dry bajra flour to make the rolling easier.
5. Cook the rotis on a hot tava (griddle) till both sides are light brown in colour.
6. Brush one side of the roti with melted ghee and serve hot.