Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.
Looking for a nutrient-rich addition to your diet? Bajra (Pearl Millet) is a protein-rich superfood that supports weight loss and overall health. Bajra is gluten-free, Bajra helps manage diabetes and boosts energy, making it an ideal choice for those seeking wholesome and balanced nutrition.
Try to include Bajra Roti, Khichdi in your diet (Recipe inside). Let’s explore the benefits, nutritional value, and recipes of this super grain.
Pearl millet grains are small, round, and typically light brown or grayish in color, though they can also appear yellowish or white depending on the variety.
Bajra is not only a powerhouse of energy but also a rich source of essential nutrients like fiber, protein, iron, magnesium, and calcium.
Pearl millet (bajra) is rich in protein and good for those who are searching to increase daily protein intake. 100 gram of edible bajra contains 11.6 gram of protein.
Check your Daily Protein Intake Requirement Here !
Pearl millet is also rich in amino acids like arginine, threonine, valine, isoleucine, and leucine.
Its low glycemic index and high fiber content make it a great choice for people managing diabetes, heart health, or weight.
| Nutrient | Amount per 100 grams |
|---|---|
| Energy | 361 kcal |
| Protein | 11.6 g |
| Carbohydrates | 65.5 g |
| Crude Fiber | 1.2 g |
| Fat | 5.0 g |
| Calcium | 42 mg |
| Iron | 8.0 mg |
| Phosphorus | 296 mg |
| Magnesium | 137 mg |
| Zinc | 3.1 mg |
| Thiamine (B1) | 0.33 mg |
| Riboflavin (B2) | 0.25 mg |
| Niacin (B3) | 2.3 mg |
| Folic Acid | 45.5 µg |
Source: Nutritive Value of Indian Foods, NIN, ICMR 2018
Bajra is good for health for all age group but these are are 5 health benefits of Bajra based on scientific research and information :
The biggest challenge for people trying to lose weight is controlling their calorie intake.
Bajra is a great addition to any weight loss program. It is high in fiber, which helps you feel full and satisfied after meals, thereby reducing overall calorie intake.
Also Read : Samak Rice for Weight Loss
Bajra’s low glycemic index helps in managing blood sugar levels, making it a diabetic-friendly food.
Studies show that consuming bajra can lower the glycemic index of meals, leading to better postprandial blood glucose control. Bajra also contains resistant starch, which improves insulin sensitivity.
Pearl millet increases insulin sensitivity and reduces triglyceride levels in the body.
The high amylase activity in pearl millet enhances its ability to break down starch into glucose efficiently, resulting in a gradual release of sugar into the bloodstream. Facts Checked.
This property helps regulate blood sugar levels, making pearl millet beneficial for diabetes management.
Rich in magnesium and potassium, bajra promotes healthy heart function by regulating blood pressure and lowering cholesterol.
Pearl millet contains phytic acid, a phytochemical that helps regulate cholesterol metabolism and balance cholesterol levels in the body. Facts Checked.
Its high fiber content further supports lowering LDL (bad cholesterol), promoting heart health.
Bajra, also known as pearl millet, is a rich source of dietary fiber that plays a key role in maintaining healthy digestion. The high fiber content in bajra helps regulate bowel movements, preventing issues like constipation and promoting a smooth digestive process.
Additionally, fiber-rich foods like bajra act as prebiotics, nourishing the beneficial bacteria in the gut.
Bajra’s amylase activity is 10 times higher than wheat, aiding in better starch digestion and blood sugar regulation.
Excess stomach acid after eating is a major cause of stomach ulcers. Pearl millet is often recommended for treating stomach ulcers because it is one of the few grains that helps neutralize stomach acid, protecting against ulcers or reducing their severity. Facts Checked.
It can be used as a substitute for wheat and other gluten-containing grains.
Here are two simple and nutritious recipes using Bajra:
One of the most popular ways to enjoy bajra is in the form of Bajra Roti. Here’s a simple recipe to try:
Bajra khichdi is a wholesome, comforting dish that’s easy to prepare. It’s a perfect combination of taste and health.
What is the common name of Pearl Millet?
Pearl Millet is commonly known as Bajra in Hindi and goes by various names in different languages, such as Kambu in Tamil.
What is the nutritional value of Pearl Millet per 100g?
Pearl Millet provides approximately 361 calories, 11.6g of protein, 5g of fat, and 67g of carbohydrates per 100g, along with essential minerals like magnesium and phosphorus.
Which family does Pearl Millet belong to?
Pearl Millet belongs to the Poaceae family, commonly referred to as the grass family.
What is Pearl Millet called in Hindi and Tamil?
In Hindi, Pearl Millet is known as Bajra, while in Tamil, it is called Kambu.
Is Pearl Millet high in calories?
Yes, Pearl Millet contains approximately 361 calories per 100g, making it a nutrient-dense food that provides sustained energy.
What are the health benefits of Pearl Millet seeds?
Pearl Millet seeds are packed with protein, fiber, and essential nutrients, making them beneficial for weight loss, diabetes management, and improving digestion.
How is Pearl Millet nutritionally beneficial?
Pearl Millet is a rich source of protein, magnesium, and phosphorus, supporting muscle health, energy production, and bone strength.
Bajra (Pearl Millet) is a protein-rich superfood that supports weight loss, diabetes management, and overall health. Whether you enjoy it as roti, khichdi, or porridge, this gluten-free grain is a versatile and delicious addition to your diet.
Start including Bajra today and transform your health—one meal at a time!
