12 Nutritional Benefits Of Bajra (Pearl Millets)

Introduction

If you are looking for healthy options to fill your plate, there are several types of dietary cereals available which can prove to be an appropriate choice. And one such healthy cereal is Bajra, a grain rich in fibres, micronutrients, vitamins, and amino acids. 

Commonly categorized as millets, this grain possess numerous nutritional qualities and is good for consumption by all age groups of people, including infants, elderly, pregnant, and nursing mothers. There are some other variants of millets too, such as Sorghum (Jowar), Finger Millets (Ragi/Nachni), Proso Millets, Foxtail Millets, Little Millets (samai) that are used in various forms across the globe to enhance the nutritional value of regular meals¹. However, bajra is commonly produced and consumed in India and is proposed to have several health benefits. It can help in managing diabetes by regulating blood sugar levels and also supports bone health. It is rich in antioxidants that help in protecting the body against chronic diseases². 

In this blog, we will discuss in detail about the nutritional value and health benefits of this marvel food.  

What is Pearl Millet?

Pearl Millet, commonly known as bajra is a profoundly nutritious and easy-to-digest cereal grain. Being non-glutinous makes it a healthy option for people with a gluten allergy and celiac disease. They are power-packed with carbohydrates, essential amino acids, antioxidants, multiple vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc¹.

Let me tell you about the special compounds in Bajra that might help manage diabetes. These compounds, called phenolic compounds, have antidiabetic activity, meaning they may help control blood sugar levels. That’s why pearl millet might be used to make a range of tasty food products suitable for people with diabetes².

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Nutrition of Pearl Millet

Per 100 gm of Pearl Millet Contains:

• Protein: 11.6 gm 
• Dietary fibres: 1.6 gm 
• Fat contents: 5.0 gm 
• Carbohydrates: 67.5 gm 
• Energy: 363 Kcal/100 g 

In my opinion, adding Bajra to your diet can be a smart and tasty choice! It might be great for people with high cholesterol. It contains a special compound called phytic acid that may help regulate cholesterol metabolism and keep it balanced in the body⁹.

Dr. Rajeev Singh, BAMS

Nutritional Health Benefits of Pearl Millet

Owing to their rich nutritional value, bajra or pearl millets have several health benefits. These include: 

• Good for diabetic diet: Pearl millets contain carbohydrates that are digested slowly and maintain a stable glucose level for a long period. This makes them a healthy food option for diabetics³. 
• Beneficial for heart health: Richness in dietary fibres and cholesterol-lowering properties of these grains are good for heart patients⁴. 
• Suitable for celiac disease and gluten intolerance: Patients with celiac disease and gluten intolerance can opt for a pearl millet-based diet as it is gluten-free and easily tolerated by everyone⁵. 
• Beneficial for people with frequent acidity and stomach ulcers:  Pearl millets are helpful in regulating acid production in the stomach thereby limiting ulcer formation and discomfort due to frequent bouts of acidity⁶. 
• Helps avoid constipation: Benefits of bajra include promoting good gut health. They are rich in insoluble fibres that promote digestion and help keep constipation at bay¹. 
• Provides protein to vegetarians: Vegetarians diet lacks the protein provided from meat and fish products. Bajra is rich in proteins and can be a good source for vegetarians as well¹. Bajra flour becomes complete when it is combined with seeds like rajma, moong dal, chana dal, etc. 
• Lowers blood pressure: Bajra is rich in magnesium which is beneficial for those with high blood pressure⁷. It helps relax blood vessels, which in turn aids in reducing blood pressure and reduces strain on the heart. Bajra is also low in sodium and high in potassium which help regulate blood pressure. 
• Healthy for bones: The high phosphorus content of bajra helps in making bones stronger by aiding in bone growth and repair⁸. 
• Ideal for weight management: Bajra’s nutrient density and high fibre content help in promoting satiety and controlling calorie consumption, thereby supporting your weight loss efforts⁵. 
• Nutritious baby food: Pearl millets are easily digested and well tolerated by little ones which make them a healthy ingredient for baby food preparations during the weaning period and even later². 
• Healthy food choice in pregnancy: Bajra can be great choice for pregnant women and nursing mothers due to its iron and folic acid contents that help keep up with their and the developing baby’s needs. 
• Rich in antioxidants: Lessens free radical damage in the body and can help avoid the risk of diseases caused by oxidative stress such as early ageing, Alzheimer’s Disease, Parkinson’s Disease, cardiovascular diseases and even certain forms of cancers⁶. 

While the health benefits of bajra are mostly backed by scientific research, further large-scale human trials are needed to help corroborate the promising findings.  

Based on my observations, including Bajra in your diet might be a natural way to support gallbladder health and reduce the chances of gallstone formation. When our intestines produce too much bile, it may worsen the condition of gallstones. The insoluble fibre found in pearl millet might help reduce the production of excess bile in our digestive system. It is high in fibre, which may also help reduce the risk of developing gallstones⁹.

Dr. Smita Barode, B.A.M.S, M.S.

How to Consume Pearl Millets

Pearl millets or bajra can be found in various forms for daily consumption. You can use it as flour to make flatbreads or dosa, grains to make porridge, processed grains as poha or upma for breakfast, and ready to eat snacks like millet or multigrain cookies. The potential health benefits of bajra make it a perfect superfood, optimum for regular consumption by all. 

You can combine your favourite millet recipe with protein-rich dishes containing lentils, cottage cheese, soya chunks, and some fresh fruits, and a vegetable smoothie or salsa to make a perfect platter of the recommended balanced diet. 

In my opinion, Bajra may help in managing anaemia and increasing haemoglobin levels. Bajra is rich in iron, containing about 8mg of iron per 100g. Thus, by including Bajra in your diet, you may boost your iron intake and support healthy haemoglobin levels¹⁰.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Conclusion

Bajra is a wonder cereal that is rich in essential nutrients, dietary fibre, proteins and even antioxidants. It has several health benefits ranging from healthy digestion to diabetes control as well as lowering risks of many diseases like high blood pressure and cardiovascular issues. It can therefore make up as a great component of a healthy and balanced diet. However, it’s important to note that like any other food item, bajra must also be consumed in moderation and incorporated in routine diet after doctor consultation in case you have any medical problems. 

References

1. Kaur N, Ray B, Kalyani CV. Millets: Ancient Grains for Modern Nutrition – A Comprehensive Review. Indian J Community Med. 2024 Sep-Oct;49(5):665-668. doi: 10.4103/ijcm.ijcm_765_23.  Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11482393/
2. Pei J, Umapathy VR, Vengadassalapathy S, Hussain SFJ, Rajagopal P, Jayaraman S, Veeraraghavan VP, Palanisamy CP, Gopinath K. A Review of the Potential Consequences of Pearl Millet (Pennisetum glaucum) for Diabetes Mellitus and Other Biomedical Applications. Nutrients. 2022 Jul 18;14(14):2932. doi: 10.3390/nu14142932. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9322144/  
3. Vidhyalakshmi R, Prabhasankar P, Muthukumar SP, Prathima C, Meera MS. The impact of addition of pearl millet starch-germ complex in white bread on nutritional, textural, structural, and glycaemic response: Single blinded randomized controlled trial in healthy and pre-diabetic participants. Food Res Int. 2024 May;183:114186. doi: 10.1016/j.foodres.2024.114186. Available from: https://pubmed.ncbi.nlm.nih.gov/38760125/  
4. Alzahrani NS, Alshammari GM, El-Ansary A, Yagoub AEA, Amina M, Saleh A, Yahya MA. Anti-Hyperlipidemia, Hypoglycemic, and Hepatoprotective Impacts of Pearl Millet (Pennisetum glaucum L.) Grains and Their Ethanol Extract on Rats Fed a High-Fat Diet. Nutrients. 2022 Apr 25;14(9):1791. doi: 10.3390/nu14091791. Available from: https://pubmed.ncbi.nlm.nih.gov/35565759/  
5. Satyavathi CT, Ambawat S, Khandelwal V, Srivastava RK. Pearl Millet: A Climate-Resilient Nutricereal for Mitigating Hidden Hunger and Provide Nutritional Security. Front Plant Sci. 2021 Sep 13;12:659938. doi: 10.3389/fpls.2021.659938. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8475763/ 
6. Owheruo JO, Ifesan BOT, Kolawole AO. Physicochemical properties of malted finger millet (Eleusine coracana) and pearl millet (Pennisetum glaucum). Food Sci Nutr. 2018 Oct 11;7(2):476-482. doi: 10.1002/fsn3.816. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6392857/   
7. Anitha S, Botha R, Kane-Potaka J, Givens DI, Rajendran A, Tsusaka TW, Bhandari RK. Can Millet Consumption Help Manage Hyperlipidemia and Obesity?: A Systematic Review and Meta-Analysis. Front Nutr. 2021 Aug 17;8:700778. doi: 10.3389/fnut.2021.700778. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8416111/  
8. Hassan ZM, Sebola NA, Mabelebele M. The nutritional use of millet grain for food and feed: a review. Agric Food Secur. 2021;10(1):16. doi: 10.1186/s40066-020-00282-6. Epub 2021 Mar 29. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8005370/  
9. Pei J, Umapathy VR, Vengadassalapathy S, Hussain SFJ, Rajagopal P, Jayaraman S, Veeraraghavan VP, Palanisamy CP, Gopinath K. A review of the potential consequences of pearl millet (Pennisetum glaucum) for diabetes mellitus and other biomedical applications. Nutrients. 2022 Jul 18;14(14):2932. doi:10.3390/nu14142932. PMID:35889889; PMCID:PMC9322144. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9322144/
10. Patni D, Agrawal M. Wonder millet – pearl millet, nutrient composition and potential health benefits – a review. Int J Innov Res Rev. 2017 Jan–Mar;5(1):6–14. Available from: https://www.researchgate.net/publication/352641591_WONDER_MILLET_-PEARL_MILLET_NUTRIENT_COMPOSITION_AND_POTENTIAL_HEALTH_BENEFITS_-A_REVIEW

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

93

6