Nutritional Importance of Millets – Jowar or Bajra Bhakri – Indian Common mans food

Nutritional Importance of Millets – Jowar or Bajra Bhakri – Indian Common mans food



Main food - Africa and Asia

In Sri Lanka, Finger millet is called Kurakkan

Grown and consumed in Rajasthan, Karnataka, Andhra Pradesh, Tamil Nadu, Maharashtra and Goa.

Karnataka, Andhra Pradesh Ragi Balls are made and consumed with Sambar.
Maharashtra and Karnataka – Bhakri or Roti
Goa - satva, pole (dosa), bhakri, ambil (a sour porridge)

Fermented millet is used to make a beer and the mash is distilled to make liquor


Using Ragi even dosa, laddu and idly is prepared. But our Indian politicians are planning to make beer or liquor using Millet before constructing schools and medical collages.

MILLETS are small- seeded variety of cereal crops.
Millet looks like little yellow pearls
From ancient times we humans are using millet in our food.
Millet is also fed to birds and used as cattle food.
Millet is gluten free grain.



There are many varieties of millet, but the four major types are Pearl, which comprises 40% of the world production, Foxtail, Proso, and Finger Millet.

Millets are more nutrient dense than wheat and rice.
Normally one can use Millets in different ways while preparing food, but best option is in form of Rotis or Bread.

There are different types of Millets are available.

Sorghum (jowar),
Pearl millet [bajra]
RAGI (FINGER MILLET)

RAGI (FINGER MILLET) –
Used mainly in Karnataka and Andhra Pradesh
Calcium content in finger millet (ragi) is nearly 350mg for 100g whereas in wheat and rice it is even below 50mg.
The average protein content of ragi is 9.8 per cent with well balanced essential amino acids composition along with Vitamin A, Vitamin B and phosphorous.
Ragi is also good for diabetics because of slow release of sugars to the body.
Because of High Fiber content Ragi helps person to tackle constipation, high blood cholesterol and intestinal cancer.


Pearl millet [bajra] –
Used mainly in Rajasthan, Gujarat and Haryana
Bajra Roti is very famous.
Bajra Roti contains iron, phytochemicals that lower cholesterol, folate, magnesium, copper, zinc, and vitamins E and B-complex. It packs an additional punch since it contains all 13 essential amino acids
Bajra is good for bones and has higher energy content than other flours. It is also rich in calcium and unsaturated fats which are good for the body
It’s good to eat Bajra Rotis in winter.

Sorghum (jowar),
Used Mainly in Karnataka, Maharashtra, Rajasthan and Haryana.
Jowar is rich in potassium and phosphorus and also has good amount of calcium with small amounts of iron and sodium.
Jowar helps to maintain heart, body weight and arthritis.

In short good points of Millet are
1. Low in saturated fat
2. No cholesterol
3. Very low in sodium
4. No sugar
5. High in manganese
6. Prevent Heart Failure Use Daily

Eating foods high in insoluble fiber, such as millet, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).

Eating or Serving Millet 6 times week helps postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

If you got money to spend on always purchase Organic Millet.
Reason - more nutritional value

Bhakri and Pitla is a famous recipe in Maharashtra and Gujarat

How to make Jowar Roti –

Ingredients –
1. 1 and half cup of water
2. 1 cup Jowar flour
3. Salt as per taste

How to Prepare Bhakri –
Heat water
Add salt
When water starts boiling add the jowar flour
Then keep stirring and mixing it until water is absorbed.
Then knead into firm dough, make balls, use flour and make round or circle shape bhakri.
Using hands spread them give them round shape.
Then fry them on the heated tava.

Reality Views by sm –

Sunday, February 20, 2011


Suggested Reading –

Recipe by Usha Grain Enriched Methi Roti