The ancient grain millet is making a comeback after being forgotten for decades thanks to its amazing nutritional profile that can potentially keep many chronic diseases at bay. In modern times, as the consumption of unhealthy foods high in carbohydrates, sugar and fat increases, people find it difficult to include quality protein, fiber and other essential micronutrients in their diets. As production decreased and food preferences shifted towards wheat, rice and the western diet, millet went from being a staple food to an unnecessary grain over the years. While we prioritize taste buds rather than nourishing our bodies, millets, which are rich in iron, protein, fibre, vitamins, magnesium and basically all superior nutrients, have been overlooked. One of these forgotten grains is pearl millet, also known as Bajra, one of the oldest millets; It is affordable, nutritious, environmentally friendly and drought resistant. (Also read | Ancient Wisdom Chapter 28: Why jaggery is the perfect superfood for winter; best ways to consume it)
Pearl millet, which grows in the tropical semi-arid regions of Asia and Africa, is rightly touted as the food of poor people due to their economical nature and high productivity. Since Bajra is gluten-friendly like other millets, it is a product that celiac patients can easily consume. A diet rich in plant foods provides protection against cancer, cardiovascular diseases, diabetes, metabolic syndrome and Parkinson’s disease. With its high iron and zinc content, bajra can help with anemia. The American Diabetes Association found that the incidence of diabetes is lower in populations that consume millet; This is another reason why you should adopt this crop. Research has also shown how pearl millet can prevent cancer and also aid in bone repair and development. Pearl millet is also an excellent superfood for your gut health; because with its high fiber content, it not only relieves constipation, but can also help treat diarrhea due to the presence of lactic acid bacteria that act as probiotics.
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By the instruction of the Indian government, 2023 was declared the International Year of Millet, and finally, India organized a 5-day millet festival in Indonesia in order to popularize the grain and create a market there.
“Pearl Millet (Pennisetumglaucum), also known as Bajra, is one of the oldest millets used by our ancestors and is one of the most important grains grown in tropical semi-arid regions of the world, especially in Asia and Africa. Bajra is also known as very cheap millet. “poor people’s food.” It has immense health benefits and is recommended to patients suffering from celiac disease, constipation and various non-communicable diseases. In India, it is used as a regular food in states like Rajasthan and Gujarat. Due to its health potential, it has now gained popularity due to its benefits, nutritionists and dietitians recommend it for better recommends it for health options,” says Ruhi Khan, Dietician, Bhatia Hospital, Mumbai.
Benefits of bajra in winter
As the winter season approaches, Bajra can be added to the diet in various ways such as roti, soup, porridge, smoothie. Consumption of Bajra dates back to B.C., as evidence of its consumption is found on the Korean Peninsula. It dates back to 3,500-2,000 years ago. Bajra has also been mentioned in ancient Indian texts such as Yajurveda and also in medical texts such as Nali. It has been described as Kutsitadhanya or appetizer in Ayurveda, but its gluten-free properties and nutritional profile have been appreciated in ancient texts.
“In ancient times, bajra was consumed both as flour and grain. It was the staple diet of the majority of Indians.
Traditionally, Kambu Sadam or Bajra rice was consumed along with raw onions and green chillies in every household in Tamil Nadu. It was also consumed in the form of halwa, khichdi and dosa, mixed with other grain flours. Bajra, khichdi, pancakes, raab, roti, dosa, chilla, pizza, bajra puri, soup, kheer, laddoo, upma, muthias, halwa etc. It can be included as a form,” says Khan.
Here are some of the benefits of Bajra in winter as explained by Khan.
1. Minerals like iron, phosphorus, potassium and magnesium, which are beneficial for the overall health and well-being of the individual, are abundant in bajra.
2. Bajra is rich in dietary fiber, which improves digestion and helps prevent constipation. Additionally, fiber promotes a feeling of fullness, which is advantageous for weight control.
3. Bajra being a naturally gluten-free grain, it is beneficial for people with celiac disease, gluten sensitivity or bowel-related diseases.
4. Bajra being a complex carbohydrate helps in boosting energy. Since they release energy slowly, they are an ideal source of long-lasting energy during the winter months.
5. The vitamins and minerals found in bajra support the general function of the immune system and help the body defend against diseases that are more common in winter.
6. Consuming bajra during winters helps increase lung strength as the anti-inflammatory properties of this versatile grain can make breathing easier.
7. Moreover, bajra has a lower glycemic index. It is absorbed slowly and prevents sugar levels from rising. Therefore, it is an ideal grain for diabetics.
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Amreen Shaikh, Chief Dietitian, Wockhardt Hospitals, Mumbai Central has been added to the list of benefits.
- Rich in nutrients: Bajra is rich in nutrients like iron, magnesium, phosphorus and B vitamins, which are essential for immunity and overall health during winters.
- Temperature provider: Its high carbohydrate content provides energy and warmth, making it ideal for cold seasons.
- digestive health: Bajra’s fiber content aids digestion and prevents constipation, which is often experienced during winter months due to reduced activity.
- immune booster: The nutrients in bajra can help strengthen the immune system by protecting against seasonal diseases.
- Regulates blood sugar: Bajra has a low glycemic index, which means it releases sugar slowly into the bloodstream and helps regulate blood sugar levels, which is an important factor during winter months.
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How Bajra was consumed in ancient times
Shaikh details how ancient grains were consumed in ancient times.
In ancient times, Bajra was consumed in various ways:
- Bajra roti: One of the most common ways was to make rotis (flatbread) using bajra flour.
- Porridge: It was also used to make porridge, which formed the basis of many ancient diets.
- brewed beverages: Bajra grains are brewed to make beverages.
Delicious ways to add bajra to the diet:
- Bajra roti: Prepare rotis using bajra flour only or mixing it with wheat flour.
- Bajra Khichdi: Cook bajra with rice or lentils to make a nutritious khichdi.
- Bajra upma: Use broken bajra to make a delicious upma with vegetables and spices.
- Bajra soup: Use bajra flour to thicken soups for more nutrients and texture.
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Who cannot consume Bajra
“Bajra, like many millets, contains goitrogenic substances such as glucosyl vitexin and glycosyl orientin. Excessive consumption of Bajra may interfere with thyroid function by inhibiting iodine absorption. Individuals at risk of hypo- or hyperthyroidism and those already dealing with thyroid disorders should consider before incorporating bajra into their diets,” says Khan. They should seek advice from a registered medical professional,” he says.
Shaikh says bajra is nutritious in general, but people with certain conditions should be careful:
- Kidney stone: Bajra is rich in oxalates, which can contribute to kidney stone formation. People prone to kidney stones may need to reduce their intake.
- Allergies or digestive problems: Some people may have allergies or digestive problems with bajra. In such cases it would be wise to avoid it.