One important aspect of diabetes management is creating a meal plan that uses foods that don’t spike blood sugar levels.
And one of the popular diet strategies is to replace refined flour with millet flour or millet. Jowar, also known as sorghum, is a tropical millet. Due to its high fiber content, most people consider jowar to be a better alternative to rice and wheat in a diabetic diet.
Jowar is a coarse cereal that contains large amounts of healthy fats, fiber, protein, antioxidants, and other vitamins and minerals.
Despite the high starch content of this cereal, the recommended amount of jowar can serve as a functional food for managing diabetes. From gluten-free to promoting weight loss, jowar has several other health benefits.
Nutritional profile of jowar grains and jowar flour
In its pure form, jowar looks like couscous and has a slightly chewy texture. Whole wheat jowar contains more protein and fiber than pearl jowar. That’s because the outer layer of wholemeal jowar kernels is removed to produce pearled sorghum.
According to USDA100 grams of jowar contains the following nutrients:
- Calories: 329 calories
- Protein: 10.6g
- Dietary fiber: 6.7g
- Carbohydrate: 72.1g
- Fat: 3.46g
- Calcium: 13mg
- Iron: 3.36mg
- Magnesium: 165mg
- Potassium: 363mg
- Selenium: 12.2μg
Jowar consists of 72-75% complex carbohydrates. These are long carbohydrate molecules that are rich in fiber and take longer to digest than simple carbohydrates. So, despite containing 72.1 g of carbohydrates per 100 g, jowar does not spike blood sugar levels.
There are two types of jowar flour made from milled sorghum: whole wheat flour and white flour. Both flour varieties have different nutritional content. However, choosing whole wheat jowar flour is a healthier and better choice than choosing refined and unenriched jowar flour.
According to USDA100 grams of whole wheat jowar flour contains the following nutrients:
- Calories: 359 calories
- Protein: 8.43g
- Dietary fiber: 6.6g
- Carbohydrate: 76.6g
- Fat: 3.34g
- Calcium: 12mg
- Magnesium: 123mg
- Selenium: 12.2μg
According to USDA100 grams of refined unfortified jowar flour contains the following nutrients:
- Calories: 357 calories
- Protein: 9.53g
- Dietary fiber: 1.9g
- Carbohydrate: 76.8g
- Fat: 1.24g
- Calcium: 6mg
- Magnesium: 31mg
healthy notes
Diabetics and the general public should choose whole wheat unrefined jowar flour instead of refined varieties. Although the carbohydrate content is similar, refined jowar flour has less fiber, which is a major drawback. Unlike whole grains, refined flours contain simple carbohydrates that spike blood sugar levels. Additionally, the levels of calcium and magnesium in refined jowar flour are also reduced.
Relationship between jowar and diabetes
Jowar is a good source of fiber and helps slow down digestion and absorption of carbohydrates. These twin factors help keep blood sugar levels stable.
Fiber also helps you feel fuller longer, which helps with weight management, which is an essential part of managing diabetes.
Research suggests that jowar helps manage blood sugar and insulin levels in healthy people. Additionally, pre-diabetic or diabetic patients will benefit from using grain jowar as a functional ingredient in their diet.
Jowar is also rich in vitamins and minerals such as iron, magnesium, and phosphorus. Iron is essential for preventing anemia, magnesium helps regulate blood sugar levels, and phosphorus helps strengthen bones and teeth. These vitamins and minerals are essential for overall health and well-being, especially for diabetics.
Overall, jowar is an excellent option for diabetics looking to add nutritious and diabetes-friendly foods to their diet. Jowar is not only healthy and nutritious but also very versatile and can be used in many different ways. From breakfast cereals to side dishes, jowar can be added to any diabetic meal.
Jowar glycemic index or GI
Jowar is a good source of complex carbohydrates and has a low to moderate glycemic index of 62. This means that jowar is slowly digested and absorbed into the bloodstream, providing a steady release of energy and gradually increasing blood sugar levels.
Although the various uses and forms of jowar have different glycemic index levels, almost all jowar flour and other products fall into the low to medium GI range.
Is jowar roti good for diabetics?
Jowar roti is a great option for diabetics. A whole wheat roti with a medium glycemic index and rich in fibre, vitamins and minerals.
The glycemic index of jowar changes when it is made into a coarse flour and is affected by the method of preparation, such as boiling or making roti or porridge. The GI value of white jowar roti is 49.85, while yellow jowar roti is around 52.56.
The high fiber content slows the absorption of glucose into the bloodstream, helping to manage blood sugar levels. Additionally, jowar roti is gluten-free, making it an excellent option for those with gluten intolerance.
Jowar roti is also rich in antioxidants, which can help reduce diabetes-related inflammation. All in all, jowar roti is a healthier option than refined grains and is a great addition to a diabetic-friendly diet.
Jowar roti vs wheat roti
Which is better for diabetics: jowar or wheat roti? It depends on your personal blood sugar response. You can consume jowar roti and check how your blood sugar levels respond using the HealthifyPRO continuous glucose monitoring (CGM) device.
Comparing one food to another to determine whether it is better for diabetics is highly subjective. Jowar and wheat roti are both good sources of fiber. However, jowar has an edge in some cases as it is gluten-free and rich in antioxidants.
Contains antioxidants such as tannins and anthocyanins. Studies have shown that the antioxidants tannins and anthocyanins in jowar neutralize the effects of free radicals that cause diabetes.
Although jowar has a moderate GI score and an excellent nutritional profile, there is still no way to guarantee whether it is right for you. When looking for a meal plan for diabetes, your best bet is to create a plan that is customized to your individual needs.
Healthify’s nutritionists create a meal plan based on your food preferences and blood sugar response.
How to include jowar in your diet
It is a versatile grain that can be used for a variety of purposes and is a great addition to your diet. Here’s how to include jowar in your diet.
1. Jowar flour
It is a versatile ingredient used to make a variety of dishes such as chapattis, parathas, pancakes, and other flatbreads. Additionally, jowar flour can also be used in baking to make cakes, muffins, and other desserts.
2. Jowar and vegetable pilaf
It is a delicious and nutritious dish made with jowar and various vegetables. It’s a great way to get extra fiber and nutrients.
3. Jowar Roti
Jowar roti is a popular Indian flatbread made from jowar flour. It’s a great way to get your daily dose of fiber and other nutrients.
3. Jowar porridge
Jowar porridge is a hearty and nutritious breakfast option. Jowar is prepared by boiling it in water and adding healthy seasonings like spices, nuts, and dry fruits.
4. Jowar Khichdi
A traditional Indian dish made with jowar, lentils and vegetables. It’s a great way to get the right amount of protein and fiber.
5. Jowar Upma
Jowar upma is a popular South Indian dish made with jowar and vegetables. Perfect for breakfast or an afternoon meal.
6. Jowar Idli
Jowar idli is a steamed cake made with jowar, urad dal and spices.
7. Jowar Pulao
This flavorful and nutritious dish is made with jowar, vegetables and spices.
conclusion
Jowar is a medium glycemic index food. The fiber content in jowar, along with protein and other nutrients, makes it an ideal food for diabetic meal plans.
Jowar also helps in weight loss. For people with diabetes, it is best to eat roti made from jowar flour instead of chapati, which is made from refined flour. However, before adding anything new to your weekly menu, consult a nutritionist.
The optimal amount of jowar for diabetics depends on multiple factors, including daily calorie intake. If you experience any discomfort while consuming jowar, stop consuming it immediately and seek professional opinion.
