Sorghum (Jowar): Health Benefits Explained

Sorghum, or Jowar, is the world’s fifth major cereal crop in terms of production after rice, wheat, maize, and barley. 

It is also known as Indian millet, durra, milo, great millet, shallu, etc. Sorghum originated in Africa, where it is a major food crop and has numerous varieties, including grain sorghums, broomcorn, etc. In West Africa, it is known as Guinea corn.

In India, sorghum is known by many names like jowar, cholam, or jonna.

The jowar grains are used mainly for food in India, while the stover after harvest of grains is used as nutritious fodder for animals.

Sorghum is used worldwide in food applications, including traditional breads (tortillas, chapatti, roti), fermented breads (kisra, dosa, injera), and beverages, especially beers. Whole sorghum is used in salads and khichdi or upma. In addition, Jowar flour is used for baking cookies, brownies, pizza dough, cakes, pasta, pancakes, and waffles.

Health Benefits of eating Jowar

Jowar is rich in fibre and serves as a healthy alternative to other grains like wheat and rice. It is a dense fibrous millet with plenty of health benefits and is equally tasty.

Improves blood circulation

High in minerals like iron, copper, zinc, magnesium, and calcium, sorghum helps the absorption of iron into the body. Iron and copper increase red blood cell production and boost blood circulation—this aids in reducing the risk of iron deficiency anaemia. 

Keeps blood sugar levels in check

Jowar is rich in dietary fibre and complex carbohydrates. It also has a low glycaemic index. The complex carbohydrates and fibre slow down the digestion process and delay the absorption of carbohydrates. This ensures a gradual rise in the blood sugar levels avoiding sudden peaks and drops. In addition, it improves insulin sensitivity and thus is an ideal grain for people with diabetes.

Helps in Digestion

Sorghum is high in both soluble and insoluble fibre. Therefore, it helps reduce gastric problems like flatulence, cramps, diarrhoea, nausea, constipation, and distension. The high amount of fibre also makes jowar an excellent prebiotic. With its prebiotic effect on the human gut microflora, jowar improves digestion and increases nutrient uptake in the body.

Gluten-free

Sorghum does not contain the protein gluten present in other grains like wheat, barley, and rye. Therefore, people suffering from gluten intolerance or having Celiac disease can safely consume jowar.

Brain booster

Sorghum contains phosphorus and vitamin B6, both vital nutrients for the brain’s functioning. 

Phosphorus helps in the proper functioning of neurons and hormones. A deficiency of phosphorus in the body reduces cognitive power and may lead to age-related neurodegenerative disorders such as Alzheimer’s and dementia.

Vitamin B6 plays a vital role in the production of serotonin and GABA, the primary neurotransmitters in the brain that control mood. Vitamin B6 also helps to prevent mood disorders. 

Anti-cancer properties

Sorghum is rich in antioxidants. These antioxidants eliminate the body’s free radicals, which leads the healthy cells to mutate into cancer cells. 

The darker variety of sorghum/jowar contains 3-deoxy anthocyanins, which reduces the risk of colon cancer. 

In South Africa, sorghum meal is often eaten as a stiff porridge, much like pap (made from corn). In Northern Sotho, it is called mabele or “brown porridge” in English. The porridge is served with either maswi – soured milk – or merogo – a mixture of boiled greens (much like collard greens or spinach). 

In Ethiopia, sorghum is fermented to make injera flatbread; in Sudan, it is fermented to make kisra.