Bajra Nutrition Facts 100g A Complete Guide

Nutritional Composition of Bajra (100g)

Bajra nutrition facts 100g – Yo, Medan peeps! Let’s dive into the nutritional powerhouse that is bajra (pearl millet). This humble grain packs a serious punch when it comes to nutrients, making it a top choice for a healthy and balanced diet. We’re breaking down the goodness in a 100g serving, so you can truly appreciate its awesomeness.

Macronutrient Breakdown of Bajra (100g)

Bajra’s macronutrient profile is a winning combination for sustained energy and overall well-being. It’s a fantastic source of complex carbohydrates, providing a slow and steady release of energy, perfect for keeping you going throughout the day without those energy crashes. It also offers a decent amount of protein, contributing to muscle building and repair. And while not a major source of fat, the small amount present is mostly the healthy kind.Here’s the lowdown:* Carbohydrates: Approximately 70-75g (providing a significant portion of your daily energy needs)

Protein

Around 9-12g (contributing to muscle growth and repair)

Fat

Roughly 2-4g (mostly unsaturated fats, beneficial for heart health)

Micronutrient Content of Bajra (100g)

Now, let’s talk about the micronutrients – the vitamins and minerals that are crucial for various bodily functions. Bajra is brimming with them, acting like a mini multivitamin in grain form. These essential nutrients play vital roles in everything from immune function to bone health.

Nutrient	Amount (mg/100g)	Nutrient	Amount (mg/100g)
Iron	3-4	Magnesium	100-120
Zinc	2-3	Vitamin B6	0.5-0.7
Vitamin E	1-2	Phosphorus	250-300

Note that these values are approximate and can vary depending on factors like soil conditions and cultivation practices.

Fiber Content in Bajra (100g)

Fiber is the unsung hero of nutrition, and bajra is packed with it! This indigestible carbohydrate is essential for digestive health, helping to regulate bowel movements and prevent constipation. Bajra contains both soluble and insoluble fiber, offering a synergistic effect on your gut.Soluble fiber helps to lower cholesterol levels and stabilize blood sugar, while insoluble fiber adds bulk to your stool, promoting regularity.

A 100g serving of bajra typically provides around 8-10g of dietary fiber, a substantial contribution to your daily fiber needs. Think of it as a natural broom for your digestive system, sweeping away waste and keeping things running smoothly.

Bajra’s Glycemic Index and Impact on Blood Sugar

Yo, Medan peeps! Let’s get real about bajra and how it affects your blood sugar levels. We’re talking glycemic index (GI), the speed at which a food raises your blood glucose. This is super important, especially if you’re watching your sugar intake.Bajra boasts a relatively low glycemic index, generally ranging from 54 to 66. This means it doesn’t cause a rapid spike in blood sugar after consumption compared to some other grains.

Understanding bajra nutrition facts per 100g is crucial for a balanced diet. For a contrasting perspective on nutritional content within alcoholic beverages, you might find the information on nutrition facts of yuengling lager interesting. Returning to bajra, its nutritional profile offers a wealth of vitamins and minerals, making it a valuable addition to a healthy eating plan.

This slow release of glucose is a major win for maintaining stable blood sugar levels throughout the day. Think of it as a slow burn, providing sustained energy without the sugar crash.

Bajra’s GI Compared to Other Grains

Let’s put bajra’s GI into perspective. Compared to white rice (GI around 89) and white bread (GI around 70-75), bajra’s lower GI is a clear advantage for blood sugar management. This is because bajra’s carbohydrates are absorbed more slowly into the bloodstream. Consider this: a meal of white rice might leave you feeling energized for a short time, followed by a slump.

Bajra, on the other hand, provides a more gradual and sustained energy release.

Fiber’s Role in Bajra’s Glycemic Response

Bajra’s impressive fiber content is a key player in its low GI. Fiber slows down the digestion and absorption of carbohydrates, preventing those rapid blood sugar spikes. This is like having a built-in buffer, preventing sudden surges and ensuring a steadier energy supply. The fiber in bajra also promotes satiety, keeping you feeling full for longer, which can indirectly help with blood sugar control by reducing overall calorie intake.

It’s a win-win situation, you feel fuller for longer and manage your blood sugar better.

Health Benefits Associated with Bajra Consumption

Bajra, or pearl millet, isn’t just another grain; it’s a nutritional powerhouse packed with benefits for your overall health. From aiding digestion to supporting heart health, this humble grain offers a surprising array of advantages that make it a worthy addition to your diet. Let’s delve into the specifics of how bajra contributes to a healthier and happier you, Medan style!

Bajra’s Impact on Digestive Health, Bajra nutrition facts 100g

Bajra is a fantastic source of dietary fiber, a crucial element for a smoothly functioning digestive system. This fiber adds bulk to your stool, preventing constipation and promoting regular bowel movements. The high fiber content also feeds the beneficial bacteria in your gut, contributing to a healthy gut microbiome. This, in turn, boosts your immunity and overall digestive well-being.

Think of it as a natural internal cleaning crew, keeping things moving and happy!

Bajra’s Role in Maintaining Healthy Blood Pressure and Cholesterol Levels

Bajra’s impressive nutritional profile contributes significantly to maintaining healthy blood pressure and cholesterol levels. Its rich potassium content helps counterbalance the effects of sodium, a key factor in regulating blood pressure. Furthermore, bajra is relatively low in saturated fats and cholesterol, making it a heart-healthy choice. Regular consumption of bajra can help support cardiovascular health and reduce the risk of heart-related issues.

It’s like giving your heart a gentle, nutritious hug!

Micronutrient Contributions to Overall Well-being

Bajra is a treasure trove of essential micronutrients. It’s a good source of magnesium, which plays a crucial role in muscle and nerve function, blood sugar control, and blood pressure regulation. Its iron content aids in preventing anemia, while its zinc contributes to a strong immune system and wound healing. The presence of various B vitamins supports energy production and overall metabolic function.

Basically, bajra provides a foundation of essential vitamins and minerals that contribute to your overall vitality and well-being. It’s like a multivitamin, but tastier and naturally occurring!

Bajra in Different Culinary Preparations: Bajra Nutrition Facts 100g

Bajra, or pearl millet, is incredibly versatile! It’s not just a staple grain in many parts of the world, but a surprisingly adaptable ingredient that can be used in a wide array of dishes, from simple porridges to more elaborate breads and snacks. Let’s explore some delicious ways to incorporate this nutritious grain into your meals.

The following list showcases some of the most popular and easy-to-prepare bajra recipes, highlighting its adaptability and flavour profile. From simple everyday meals to more elaborate dishes, bajra offers a fantastic base for culinary creativity.

• Bajra Roti: The classic flatbread, a staple in many Indian households. It’s hearty, slightly chewy, and perfect for scooping up curries.
• Bajra Khichdi: A comforting and nutritious one-pot dish made with bajra, lentils, and spices. It’s a perfect light meal, especially during cooler months.
• Bajra Dosa: A South Indian twist! These savory crepes are made with a batter of fermented bajra flour, offering a unique texture and flavour.
• Bajra Porridge: A simple and quick breakfast or snack option. It can be made creamy and sweet, or savory with the addition of vegetables and spices.
• Bajra Ladoo: Sweet energy balls made with bajra flour, jaggery, and nuts. A great healthy snack option, perfect for a quick energy boost.

Bajra Khichdi Recipe

This recipe provides a simple and delicious way to enjoy the goodness of bajra. It’s easily customizable to your taste preferences and dietary needs.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 25 minutes

Ingredients:

• 1 cup bajra (pearl millet) flour
• 1/2 cup moong dal (split yellow lentils), rinsed
• 2 cups water
• 1 medium onion, finely chopped
• 1 teaspoon ginger, grated
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon red chili powder (adjust to taste)
• 1/4 teaspoon cumin seeds
• Salt to taste
• 2 tablespoons ghee or oil
• Fresh coriander leaves, for garnish (optional)

Instructions:

1. Heat ghee or oil in a pot over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until golden brown.
3. Add grated ginger and sauté for another minute.
4. Stir in turmeric powder and red chili powder. Cook for 30 seconds.
5. Add rinsed moong dal and bajra flour to the pot. Mix well.
6. Pour in water, add salt, and bring the mixture to a boil.
7. Reduce heat to low, cover the pot, and simmer for about 20-25 minutes, or until the bajra and dal are cooked through and the khichdi is thick.
8. Garnish with fresh coriander leaves and serve hot.

Nutritional Comparison of Bajra Dishes

The nutritional value of bajra dishes can vary depending on the ingredients used and the cooking method. This table provides a general comparison, keeping in mind that exact values can fluctuate.

Dish	Calories (approx.)	Protein (approx.)	Fiber (approx.)	Iron (approx.)
Bajra Roti (1 piece)	100-120	3-4g	2-3g	1-2mg
Bajra Khichdi (1 serving)	200-250	8-10g	5-7g	3-4mg
Bajra Dosa (1 piece)	150-180	5-7g	3-4g	2-3mg
Bajra Porridge (1 serving)	180-220	6-8g	4-6g	2-3mg
Bajra Ladoo (1 piece)	50-70	2-3g	1-2g	0.5-1mg

Visual Representation of Bajra Nutrition

Yo, Medan peeps! Let’s get visual with this bajra nutrition thing. We’ve talked about the numbers, now let’s see them in action with some snazzy charts and graphs. Think of it as bajra nutrition, but Instagram-worthy!We’ll break down the nutritional power of 100g of bajra using two killer visuals: a pie chart for the macronutrients (the big guns – carbs, protein, fat) and a bar graph for the micronutrients (vitamins and minerals – the supporting cast).

Get ready to be amazed!

Macronutrient Composition of Bajra (100g)

Pie Chart

Imagine a vibrant, colourful pie chart. The largest slice, dominating the chart, represents carbohydrates. This slice would likely occupy around 70-75% of the pie, showcasing bajra’s significant carbohydrate content, a key source of energy. Next, a considerably smaller slice represents protein, maybe around 10-12%, highlighting bajra’s contribution to muscle building and repair. The remaining sliver, representing fat, would be the smallest, perhaps around 2-3%, indicating bajra’s relatively low-fat profile.

The colours could be a warm yellow for carbs, a cool blue for protein, and a subtle green for fat, creating a visually appealing and informative representation of bajra’s macronutrient balance.

Micronutrient Composition of Bajra (100g)

Bar Graph

Now picture a bar graph, all sharp and stylish. The horizontal axis lists the key vitamins and minerals present in bajra – think magnesium, phosphorus, iron, zinc, niacin, and others. The vertical axis shows the amount of each nutrient in milligrams or micrograms per 100g. The bars would vary in height, reflecting the different concentrations of each micronutrient.

For example, the bar representing magnesium would likely be quite tall, signifying its high abundance in bajra. Similarly, the bar for phosphorus would also be substantial. Iron and zinc would have noticeable bars, indicating their significant presence. The other vitamins and minerals would have bars of varying heights, completing the picture of bajra’s comprehensive micronutrient profile. A legend clearly identifying each bar would make it super easy to read.

Think bold colours for a pop of Medan style!

Detailed FAQs

Is bajra gluten-free?

Yes, bajra is naturally gluten-free, making it a suitable option for individuals with celiac disease or gluten intolerance.

Can I eat bajra every day?

While bajra is nutritious, dietary diversity is key. Including it as part of a varied diet is recommended.

Where can I buy bajra?

Bajra is available at many health food stores, Indian grocery stores, and increasingly in larger supermarkets.

How do I store bajra?

Store bajra in a cool, dry, and airtight container to maintain its freshness and prevent insect infestation.