Nutrition in Bajra

Bajra is a good source of several key nutrients. One cup of the cooked grain provides:

• 31% of the daily value (DV) of copper
• 25% of the DV of phosphorus
• 20% of the DV of manganese
• 18% of the DV of magnesium

Additionally, one cup of bajra provides:

• Calories: 207.06
• Protein: 6.11 grams
• Carbs: 41.19 grams
• Fat: 1.74 grams
• Fiber: 2.26 grams
• Folate: 8% of the DV
• Iron: 6% of the DV
• Thiamine (Vitamin B1): 15% of the DV
• Riboflavin (Vitamin B2): 11% of the DV
• Niacin (Vitamin B6): 14% of the DV
• Vitamin B6: 11% of the DV
• Zinc: 14% of the DV

How Bajra Can Improve Your Health

All whole grains, including bajra, have substantial health benefits, including:

Reduces your risk of developing type 2 diabetes. A study of 55,465 people between the ages of 50 and 65 found that men who ate the most whole grains had a 34% decreased risk of developing type 2 diabetes. Women who ate the most whole grains had a 22% decreased risk.

The fiber in whole grains such as bajra is harder for your body to break down. Because of this, it doesn’t cause a spike in blood sugar that refined grains can cause. Stabilizing your blood sugar helps your body use insulin better.

Reduces your risk of cardiovascular disease. A diet high in whole grains such as bajra can help lower your total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, triglycerides, and blood sugar levels. The Harvard-based Nurses’ Health Study found that women who ate two to three servings of whole grains daily were 30% less likely to have a heart attack or die from heart disease than women who ate less than one serving of whole grains weekly.

Reduces the risk of childhood asthma. A study of Dutch children aged 8 to 13 showed that children who ate a diet high in whole grains were 54% less likely to have asthma. The probability of the children having asthma with bronchial hyperresponsiveness (BHR), which is an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72% in children who ate a lot of whole grains.

‌Boosts your energy level. Magnesium is important for the cells in your body. It plays a role in converting food into energy, regulating your nervous system, and creating new proteins. One of the first symptoms of magnesium deficiency is fatigue. Foods high in magnesium such as bajra can help you get enough magnesium in your diet and increase your energy level.

How to Cook and Eat Bajra

One way to cook bajra includes:

• Rinse the bajra before cooking
• Remove any dirt or debris mixed in with the seeds
• Boil 2-1/2 cups of water or broth for every 1 cup of bajra
• Add it to the boiling water or broth and let it return to a boil
• Cover the pot and turn down the heat
• Simmer for about 25 minutes

Millet that is cooked this way will be fluffy like rice. To make a creamier bajra, stir it frequently while cooking and add water as needed to reach the consistency you want. You can add a nuttier flavor to bajra by roasting the seeds before you cook it. Do this by putting them in a dry skillet over medium heat. Stir the grains frequently until they turn a golden color then cook as described above.