Top 10 Bajra Health Benefits (Pearl Millet)

Medically Reviewed By Dr. Subhanshu Gupta, MBBS, MD, 11 Years of Experience April 22, 2024

Bajra goes by the other name of pearl millet. The Grain is an ancient cereal that has been a regular food in many corners of the world for centuries. Originating in Africa, this hardy, drought-resistant crop has recently gained much popularity for its impressive nutritional profile. It is considered a superfood, all thanks to its numerous health benefits. Bajra comes with an abundance of nutrients like vitamins, minerals, dietary fiber, and antioxidants. Bajra stands out as a true nutritional powerhouse among grains. From aiding digestion and regulating blood sugar to defending heart health and bolstering the immune system, this versatile food grain offers an impressive range of advantages that make it a must-have add-on to any nourishing diet.

In this comprehensive guide, we’ll dive deep into the top 10 health benefits of incorporating bajra into your meals and snacks. Whether you’re looking to support your overall well-being, or manage a chronic condition, you’ll discover why bajra deserves a permanent spot in your pantry. So, let’s explore the remarkable ways this ancient grain can transform your health and wellness!

Top 10 Bajra Health Benefits (Pearl Millet)

Nutrient-Dense Grain

Bajra is a highly nutritious cereal grain packed with essential vitamins, micronutrients, minerals, and other beneficial plant compounds. It is an excellent source of protein, dietary fiber, and complex carbs. Bajra has important micronutrients like iron, magnesium, phosphorus, calcium, and B vitamins like niacin, thiamine, and riboflavin.

Read More: Best Indian Diet Plan Chart for Weight Loss

Promotes Digestive Health

The high fiber content in bajra helps promote regular bowel movements and prevents constipation. The insoluble fiber in bajra also feeds the beneficial bacteria in the gut. Thus encouraging a healthful gut microbiome. The high magnesium content in bajra also aids in relieving symptoms of serious health conditions like irritable bowel syndrome.

Regulates Blood Sugar Levels

Bajra has a low glycemic index of 54. This means it does not inflict rapid spikes in blood sugar levels. The complex carbs and dietary fiber in bajra help stagnate the absorption of glucose. Thus making it a great grain choice for managing diabetes and prediabetes. Moreover, a 2022 NIH-published study reveals pearl millet houses bioactive compounds, which include polyphenols and flavonoids that enhance insulin functionality and help reduce sugar levels.

Read More: 7 Day Indian Diet Plan for Diabetic Patients

Stablises Blood Pressure Levels

Pearl millet benefits include stabilising blood pressure levels. According to the NIH(National Institute of Health)-published study, bajra contains a decent amount of magnesium, which helps in lowering BP (blood pressure).

Prevents Constipation

Bajra millet’s nutritional properties prevent constipation and ensure smooth digestion. The fibers present in bajra are incompletely and slowly digested by microflora bacteria, promoting laxation. Also, according to a ResearchGate published research, the consumption of pearl millet is recommended in the treatment of celiac disorders and constipation.

Read More: Best Vegetable with Low Glycemic Index for Diabetics.

Supports Heart Health

According to the Indian Institute of Millet Research, millets like pearl millet have been proven to help against heart disorders. The high magnesium and antioxidant content in bajra helps lower or reduce the risk of heart-related ailments. The soluble fiber in bajra also helps lower LDL (bad) cholesterol levels, further reducing the risk of cardiovascular problems.

Rich in Antioxidants

Bajra has a good presence of antioxidants. According to the National Library of Medicine, pearl millets contain micronutrients like phytic acid, tannins, and phenols, which can contribute to antioxidant activity. These antioxidants are essential for health, preventing ageing and metabolic diseases.

Read More: Indian Diet for Diabetes Reversal.

Boosts Immune Function

Bajra is rich in antioxidants like polyphenols, flavonoids, and phytic acid, which help strengthen the immune system. ResearchGate-published studies reveal that millets like pearl millet boost immunity. The zinc and B vitamins in bajra also play a significant role in the development of a strong immune response.

Aids Weight Management

According to the USA Department of Health, in 100 grams of bajra millet, there are around 9.5 grams of fiber. This high fiber and protein content in bajra helps in keeping you full for an extended time. This prevents overeating and supports weight loss efforts. The complex carbs in bajra also provide sustained energy. This energy can help you with physical workouts and weight management.

Read More: Vegetarian Diabetes Diet Plan With Indian Foods

Supports Bone Health

Bajra is a good source of calcium, phosphorus, and other nutrients. All of these are essential minerals for maintaining strong, healthy bones. According to the U.S.D.A.,  pearl millet contains around 8 mg of calcium. The high silica content in bajra also helps with the absorption and utilization of these bone-building nutrients.

Overall, incorporating bajra into a balanced diet can deliver a wide range of health advantages, making it a highly nutritive and versatile whole-grain option.

FAQs (Frequently Asked Questions)

What are the side effects of bajra?

Bajra is generally a safe and nutritious grain, but some potential side effects include digestive issues such as bloating, gas, and diarrhoea. Especially in those with sensitive digestive systems, as well as possible allergic reactions like skin irritation or respiratory problems. Moreover, the presence of antinutrients like phytic acid can interfere with the absorption of certain minerals if consumed in large amounts. Although these effects can be mitigated by consuming bajra in moderation and being mindful of individual sensitivities.

Is bajra heavy to digest?

No, bajra is not at all heavy. Infact, it’s easy to digest the calorie density of bajra is just 1.2, classifying it as an easy-to-digest grain. Moreover, bajra is gluten-free and recommended even in weight loss diets.

Can I eat bajra in summer?

Yes, absolutely, you can eat bajra in summers. However, remember that it increases body heat, so it is necessary to consume bajra by mixing it with other millets like wheat, besan, rice, etc.

Last Updated on by Dr. Damanjit Duggal 


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