Bajra

Bajra or Pearl Millet as it is called in English, belongs

to the millet seed family and is a widely consumed
staple food item across India. Bajra flour that we can
use to prepare healthy, delicious and fluffy rotis is
obtained by grinding the bajra seeds in a mill and the
powder thus obtained can be used to prepare the Indian
flatbreads that go very well with spicy Indian curries.
Bajra is completely gluten-free. So, it’s good to control
Diabetes or treat Diabetes.
Because of its nutrition value Millets are generally
considered a healthy alternative to whole grains.
Calories in bajra roti stand at 116 Kcal, which is
slightly higher than the 80 Kcal calories in whole wheat
roti. However, the 3.2g protein in bajra roti is almost
double than whole wheat roti that has just 1.6g protein
per serving.

Nutrition And Calories in Bajra Roti

Bajra is home to a host of nutrients and is immensely
beneficial for your body. Although calories in bajra roti
are slightly high as compared to whole wheat roti, it
makes up for these extra calories in terms of its nutrient
profile. It also helps in maintaining a healthy
heart.Magnesium has exemplary benefits for
maintaining good cardiovascular health. Magnesium
helps your body in managing healthy blood pressure
and lowering the bad (LDL) cholesterol level. It’s also
benefits cancer patients, control haemoglobin level,
prevent anaemia. Most importantly Patients with
hypothyroidism can gluten sensitive and should limit
the consumption of gluten-rich foods like wheat, barley,
oats. However, easily digestible cereals like jawar,
bajra can be included.
So, if you are looking for healthy food choices to
include in your diet, bajra roti can fit the bill perfectly!
It is not only a gluten-free alternative to whole wheat
Rotis, but the essential nutrients present in bajra roti can
also protect you from a host of physical ailments and
If you are looking to lose those few extra inches, bajra
roti may prove to be the perfect choice for you. Aside
from the moderate calories in bajra, it’s also a rich
source of complex carbohydrates that take longer to get
absorbed in your body and provides you with ample
energy to compliment your workout regimes. Bajra roti
is rich in dietary fibre also, these fibres do not get
digested in the stomach and move across the system,
making your gut healthier. This enables easy bowel
movement and helps in maintaining a healthy digestive
tract.
 
Aside from the health benefits mentioned above, bajra
is home to a host of essential micro and macronutrients.

Additional benefits of bajra are that its good for…

Skin
Hair
Muscle mass
Because of its rich nutrient profile, bajra roti has turned
into a healthy alternative for whole wheat Rotis.
Although the calories in bajra roti are slightly higher,
the increased protein and essential nutrient content
more than make up for it, and it is highly recommended
to include it in your everyday diet.

“Now come to its Nutritional value”

Below is a table sourced that lays out the nutrient

constituents of a bajra roti:

Nutrient Value Per 100g

Energy 361 kcal

Fat 5.01g
Saturated Fats 0.933g
Monounsaturated Fats 1.006g
Polyunsaturated Fats 2.413g
Carbohydrates 66.8g
Sugars 0g
Fibre 8.7g
Protein 11.92g
Sodium 397mg
Cholesterol 0mg
Potassium 284mg
As you can see, a 100g serving of bajra roti provides
11.92 grams of protein. Additionally, the potassium and
complex carbohydrate content in bajra flour have
numerous health benefits, including weight and blood
pressure management.

But as we all know bajra has few side effects also let
me discuss this also.
The oxalates in Bajra, if not cooked properly can result
in kidney stones and the phytic acid may interfere
with the absorption of food in the gut. Bajra may
cause malabsorption syndrome. It’s also worsen
digestive disorder if you have been pre-existing
digestive disorder or if you have IBS.
So, if you have any of these health issues, do talk to
your doctor or nutritionist before consuming Pearl
millet.