What Is Bajra (Pearl Millet)?

Want to fill your plate with nutritious options? Cereals of various varieties can help you sort things out. Bajra, a nutritional grain high in fibers, minerals, vitamins, and amino acids, is one such wonder food!

These grains, also known as millets, provide several nutritional benefits and are suitable for ingestion by individuals of all ages, including newborns, the elderly, pregnant women, and nursing mothers. Sorghum (Jowar), Finger Millets (Ragi/Nachni), Proso Millets, Foxtail Millets, and Little Millets (samai) are other millets that are utilized in various forms around the world to increase the nutritional content of regular meals.

Pearl millet is one of the oldest cultivated crops dating back to prehistoric times and is the world’s sixth most significant grain. In Hindi, Bengali, Punjabi, Urdu, and Oriya, it is known as Bajra; in Tamil and Malyalam, it is known as Kamboo; in Telugu, it is known as Sajjalu; and in Marathi and Gujarati, it is known as Bajri. It is a cereal crop that is farmed on a huge scale in India and some parts of Africa.

It’s a nutritious and easily digestible cereal grain. Because it is non-glutinous, it is a good choice for persons who have a gluten allergy or celiac disease. Carbohydrates, vital amino acids, antioxidants, various vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc are all found in them.

11 Amazing Health Benefits of Pearl Millets

Packed with Nutrients

One of the primary reasons for Bajra’s appeal is that it is high in nutrients. People who cannot afford to eat a variety of foods can simply achieve their nutritional needs by incorporating Bajra into their daily diet. As a result, Bajra is known as the poor man’s main food. That is not to say that individuals who can afford expensive foreign meals should avoid Bajra. Let’s have a look at its many nutritional benefits.

Bajra is an excellent source of energy. Protein, fatty acids, minerals, vitamins, dietary fiber, and polyphenols are all found in them. Millet protein is high in important amino acids, particularly sulfur-containing amino acids (methionine and cysteine). Bajra is often regarded as the best plant-based protein source.

Treats Anemia

Pearl millet is an excellent source of iron. Recently, new varieties of pearl millet have been conventionally farmed, providing women with a higher dose of dietary iron. Iron deficiency causes overall weariness as well as mental retardation. In the obstetric population, it raises both maternal and newborn death rates. A study of children under the age of three with iron deficiency anemia discovered that consistent ingestion of pearl millet met their daily requirement of iron for their physiological demands.

Furthermore, this iron-rich pearl millet contains an abundance of zinc, which is required for optimal growth and development of a strong immune system. Iron deficiency anemia is especially common in the obstetric population and school-aged children because they frequently consume rice and wheat, both of which are low in iron. Therefore, pearl millet should be incorporated in the diet on a regular basis.

Promotes Heart Health

Pearl millet has a high magnesium and potassium content, making it a suitable diet for persons with high blood pressure. In 100 grams, it includes roughly 34% and 8% of the recommended daily intake (RDI) of magnesium and potassium, respectively.

Magnesium has been demonstrated in studies to lower blood pressure in patients who have hypertension. Potassium, on the other hand, lowers the effect of sodium in the body, lowering blood pressure.

Lowers Cholesterol

Pearl millet includes phytic acid, a molecule that has been proposed to promote cholesterol metabolism, hence stabilizing cholesterol levels in the body. It also contains niacin, which lowers cholesterol.

Manages Diabetes

When compared to sorghum, finger millet, and mung bean, the pearl millet has a low glycemic index of 55. When you eat meals with a low glycemic index, your blood sugar rises gradually rather than quickly.

Low glycemic index foods reduce insulin response and enhance low-density lipoprotein (LDL) levels in the body, which is beneficial in the prevention of diabetes and other metabolic disorders.

Protects Against Celiac Disease

This millet is also suitable for those who suffer from celiac disease. Celiac disease develops in gluten-intolerant people’s small intestines, interfering with the body’s capacity to absorb nutrients from the food they eat.

It is gluten-free and retains its alkaline qualities after cooking, making it ideal for persons who are allergic to wheat, barley, or rye.

Promotes Weight Loss

Due to its high fiber content, pearl millet assists weight loss. The fiber content helps provide a feeling of satiety for a longer amount of time by allowing the grain to pass slowly from the stomach to the intestine, reducing overeating.

Safeguards Gut Health

Pearl millet may help prevent stomach ulcers. Stomach ulcers are produced by an overabundance of acid in the stomach after eating.

It is one of the few meals that retain its alkalinity after cooking, which helps to keep the stomach alkaline and so prevents stomach ulcers.

Excellent for Weaning and Lactating

Pearl millet is an excellent weaning food for infants as young as 6 months, however, it should be paired with vegetables, beans, and fruits to provide a balanced diet for your infant.

Bajra is especially beneficial to breastfeeding women because it is high in vitamins and minerals. It is also a powerful galactagogue, since it is known to promote lactation in nursing mothers.

Enhances Digestive Regularity

Pearl millet prevents constipation and maintains a healthy digestive tract due to its high water and fiber content. Pearl millet has also been linked to a lower risk of gallstone formation. Millet’s insoluble fiber content decreases the development of excess bile in our system. Excess bile secretion in our intestine frequently aggravates the situation of gallstones.

Increases your Energy Level

Magnesium is essential for your body’s cells. It aids in the conversion of food into energy, the regulation of your nervous system, and the creation of new proteins. Fatigue is one of the first signs of magnesium insufficiency. Magnesium-rich foods, such as bajra, can help you get adequate magnesium in your diet while also increasing your energy level.

Risks of Consuming the Pearl Millet

In general, most people are deemed safe to consume modest amounts of pearl millet. Because it is gluten-free, patients with celiac disease can eat it as long as they are satisfied there was no cross-contamination with gluten-containing grains.

One issue with Bajra and other millets that you may have heard about is that they contain antinutrients. Antinutrients are substances found in meals that can interfere with or prevent the absorption of other nutrients.

Research shows that Bajra contains phytates, oxalates, and probably other antinutrients that may interfere with the absorption of iron, zinc, phosphorus, and other micronutrients ingested in the same meal.

It is crucial to highlight that the benefits of ingesting nutrient-dense meals that also include certain antinutrients usually outweigh the disadvantages of not consuming these nutrient-dense foods at all.

Now that you Know…

Bajra is a variety of pearl millet farmed predominantly in Africa and India, however it is consumed globally. The gluten-free grain is low in calories but high in healthful elements that may aid in weight loss, blood sugar control, and other health advantages.

There are few risks connected with eating bajra on a daily basis, and the grain is quite adaptable as a cooking element. True bajra pearl millet, on the other hand, can be difficult to come by in some locations.

So, if you have access to bajra, consider substituting it in your favorite grain-based dishes to start exploring with this healthful grain.