We have been talking about millet snacks for so long, but have you ever wondered what types of grains millets include? Let's talk about each millet grain in detail, its nutritional value, its healthy benefits, new recipes, and healthy millet snacks using those grains. 

What is Jowar (Sorghum)?

Starting with Jowar, also widely known as sorghum, are small, round, and bead-like grains. Generally, its colour is pale yellow and ranges from light brown, white, or even reddish hues, depending on the variety. The surface is smooth and firm, with a slightly glossy finish. When the flour is made of that jowar, it has a soft, off-white or cream color and a fine, powdery texture. 

Jowar is one of the world's oldest crops and was thought to have originated in Africa more than 3,000 years ago. It came to India via ancient trade networks and became a staple crop in areas with hot, dry climates such as Maharashtra, Karnataka, and Rajasthan. Due to its drought resistance and nutritional value, jowar has been part of Indian food for centuries. Now, it's becoming popular once again as a gluten-free supergrain, prized for its rich fiber, protein, and mineral content.

Throughout India, jowar goes by different regional names: Jowar in Hindi and Marathi, Jola in Kannada, Jonna in Telugu, and Cholam in Tamil. It is found in numerous forms: whole grains (used in salads and porridge), flour or atta (for rotis, bhakris, and baking purposes), flakes (such as poha for instant meals), and popped or puffed jowar (as a snack or breakfast cereal). This versatile grain is widely used in traditional Indian dishes like jowar roti (bhakri), porridge, and upma, and is now gaining global attention in the form of millet snacks for its health benefits and adaptability in modern diets.

Jowar Nutrition Facts (Per 100g)

Jowar (per 100g raw) offers a well-balanced macronutrient profile:

• Calories: ~330 kcal

• Carbohydrates: ~72g

• Protein: ~10-11g

• Dietary Fiber: ~9-12g

• Fat: ~3g

This makes this millet an excellent energy source of protein, especially for those switching to vegan or seeking high fiber and plant-based protein. When it comes to micronutrients, jowar benefits are:

• Iron supports oxygen transport and energy

• Magnesium is essential for muscle and nerve function

• Phosphorus for bone health

• B vitamins especially niacin (B3) and thiamine (B1)

• Antioxidants, including tannins and phenolic acids, which support immunity and reduce inflammation

Jowar vs Wheat vs Rice – A Quick Comparison

Although wheat is slightly higher in protein, jowar differs with its gluten-free status, increased antioxidant levels, and improved fiber-to-carbohydrate ratio. Jowar contains more fiber, protein, and trace minerals compared to white polished rice and is thus a wiser, more satiating option for those on gut health, weight control, or diabetes diets.

Health Benefits of Jowar

1. Enhances Digestion:

Jowar is a rich source of dietary fiber, which encourages regular bowel movements, prevents constipation, and maintains overall gut health. Its fiber content further assists in nourishing beneficial gut bacteria, enhancing digestion naturally.

2. Helps with Weight Management

The fiber and protein content in jowar make you feel full for a longer time, suppressing hunger pangs and unwanted snacking. Its low glycemic index ensures blood sugar control, great for weight watchers and diabetics.

3. Gluten-Free by Nature:

For gluten intolerance or celiac disease, jowar makes a great substitute for wheat grains. It's easy on the digestive system and flexible for gluten-free cooking and baking.

4. Antioxidant-Rich & Heart-Friendly:

Jowar benefits from strong antioxidants such as tannins, phenolic acids, and anthocyanins that combat inflammation and oxidative stress. It also maintains heart health due to its magnesium and potassium content, which helps regulate blood pressure and increase circulation.

Also, read in detail about: Health Benefits of Millets. 

5 Easy & Healthy Jowar Recipes to Try

1. Jowar Roti: 

One of the easiest jowar recipes is jowar rotis. Take jowar flour in a bowl and add a pinch of salt to it. For making a perfectly soft jowar roti, use hot water for kneading the flour into the dough. Cover it with a lid, set it set for 30 minutes. Stretch and fold the dough for the next 15-20 minutes, then make balls of equal size and start rolling them into a circle-shaped roti. 

2. Jowar Upma: 

Soak jowar in water overnight. Pressure cook it for 8 to 9 whistles or until it's softened. Take a pan and heat one spoonful of ghee in it. Once heated, add cumin and mustard seeds to it. Let them pop-dance for a while, and then add curry leaves and green chillies, and onion, and saute it for a while, and add other veggies of your choice. After the veggies are cooked, add the jowar and salt to taste. Mix it well and enjoy it hot! 

3. Jowar dosa:

Take jowar flour in a bowl and add salt, green chopped chillis, red chilli flakes, chopped onions, curry leaves, and coriander leaves in it, add water to it, the mixture should be very liquid form, so that it's easy to pour on a hot pan. Apply a little bit of oil on both sides and you're done! Enjoy these jowar dosas hot. 

4. Jowar salad:

The way we sprout the mungs is, same way we sprout the jowars. Once sprouted, pressure cook it for 5 to 6 whistles. Chop veggies of your choice and mix them all in a bowl along with the cooked jowar sprouts. Add salt and pepper to taste and squeeze lemon juice into it. Garnish it it peanuts and one teaspoon of olive oil. 

5. Jowar muffins:

A jowar recipe that every kid will love! In a bowl, mix ¼ cup of oil, ½ cup of jaggery powder, and ½ teaspoon of vanilla essence until smooth. Mix in ¼ cup of milk and ¼ cup of curd until the mixture becomes smooth and creamy. Sieve ¾ cup jowar flour, ½ tsp baking soda, and ¾ tsp baking powder, and gently fold everything together to create a lump-free muffin batter. Fill the batter into muffin cases, sprinkle with chocolate chips, and bake in a preheated oven at 180°C for 20–25 minutes, or until a toothpick inserted comes out clean.

Now that you know the health benefits of jowar, you might think of switching to millets. So, for more millet recipe ideas, read our blog on healthy millet recipes. 

We completely get it, you might be thinking, how to incorporate these recipes in your daily diet, as a working professional, we understand. And that's why we, at Healthy Master, bring you the light and crispy jowar chips. These chips are vacuum-fried and contain 75% less oil than other chips on the market. Other than these, we have got 7 different varieties of chips, try them and choose one for yourself! 

Jowar vs Other Grains: How It Compares

When it comes to selecting the appropriate grain for your meal, jowar is supreme with its lofty nutritional value and gluten-free advantages. Here's a comparison with popular grains such as wheat and bajra:

Jowar vs Wheat:

Though both are high in carbohydrates and nutrients, jowar is gluten-free by nature, a preferable option for those who are gluten intolerant or have celiac disease. It is richer in dietary fiber and antioxidants than refined wheat, which enhances digestion and minimizes inflammation. Wheat also has higher amounts of protein, but tends to be eaten in more processed states, like maida.

Jowar vs Bajra:

Both bajra and jowar are grains of millet and share the same health benefits. Bajra contains a little more fat and is more warming to the body, so it is usually used more during winter. Jowar is easier to digest, lighter for the stomach, and can be consumed throughout the year, particularly for sensitive digestive systems.

Nutritional Advantages:

Jowar is an excellent source of fiber, iron, magnesium, and antioxidants. It has a lower glycemic index than both wheat and rice, making it an intelligent grain for blood sugar control. It also contributes to heart health, healthy gut function, and gradual release of energy, making it a perfect inclusion in wellness-based diets of today.

How to Include Jowar in Your Daily Diet

Using jowar in your cooking doesn't need a kitchen revamp; there are just smart substitutions and easy recipes.

Practical Consumption Tips:

Begin by substituting wheat flour with jowar atta to roll up rotis or bhakris. Utilize jowar flakes, such as poha, for a quick breakfast, or incorporate popped jowar into snack mixes. Jowar grain is also suitable for use in salads, soups, or even as an alternative to rice. Baking healthy muffins, pancakes, or cookies with the use of jowar flour as a gluten-free option is another option. 

And don't worry if you are a working professional! We have got you covered. Order healthy millet snacks online from Healthy Master and make a smart switch. 

Who Should Consume It and When:

Jowar is perfect for people who are gluten intolerant, have digestive problems, are diabetic, or anyone wishing to have an equal diet. It's wonderful for adults, children, and elderly people alike. Best eaten throughout the day, in the morning for breakfast or lunch, when your digestive system is at its best and the body can optimally absorb its nutrients.

Ready to Add the Goodness of Jowar to Your Daily Diet?

Discover a range of delicious, guilt-free millet-based snacks made with wholesome ingredients like jowar, bajra, ragi, and more, only at Healthy Master. Whether you're looking for a light bite, a lunchbox treat, or a gluten-free option, we've got you covered.

Frequently Asked Questions

1. Is jowar good for weight loss?

Yes, jowar is high in fiber and protein, which helps keep you full longer and supports weight loss.

2. Can diabetics eat jowar?

Yes, jowar has a low glycemic index and helps manage blood sugar levels, making it suitable for diabetics.

3. Is jowar better than wheat?

Jowar is gluten-free, higher in fiber, and easier to digest, making it a healthier alternative to wheat for many people.