More than ever, people are focusing on their health by adding traditional Indian foods while keeping simplicity, moderation, and nutrition in mind. A modest yet striking Indian dish on the menu is jowar bhakri. It is a staple in today’s health-conscious kitchens, and a gluten-free Indian flatbread made primarily of jowar flour (sorghum). However, many people are curious to know about jowar bhakri calories and what part it plays in a balanced diet.
Let’s examine jowar bhakri’s nutritional value, health advantages, and potential health effects in more detail.
What is Jowar Bhakri?
Jowar bhakri is a hearty flatbread typically consumed in parts of Maharashtra, Karnataka, and Gujarat, and is eaten in a feeder role. Jowar bhakri is fundamentally different from wheat roti because it is made strictly from jowar (sorghum) flour and water. It is thicker, it is coarser, it is more earthy than normal chapati. Jowar bhakri is traditionally made without any oil, cooked on a hot-based griddle, and eaten immediately after cooking, hot. It is served with an assortment of foods like thecha (green chili chutney), pithla (besan curry), or bhaji (vegetable preparation).
What Do You Need To Know about Jowar Bhakri Calories?
The amount of jowar bhakri calories per piece will depend on its size and method of preparation, but on average a medium-sized plain jowar bhakri will be around 6 inches in diameter, will weigh 60-70 grams and have about 110 – 130 calories. Other than calories its other components are:
- Carbohydrates : approximately 22 -25 g
- Protein: 2 – 3 g
- Fat: Less than 1 g
- Fiber: 2 – 3 g
If you use ghee or oil while making or serving the jowar bhakri, it will contribute to additional caloric value. A teaspoon of ghee would add approximately 45 calories to the jowar bhakri.
Although it is not high in calories, jowar bhakri (or any other bhakri or chapatti) is very filling. All of this means for anyone trying to manage their weight, or for anyone on a calorie conscious meal plan, jowar bhakri will be helpful in providing feelings of fullness and satiety.
Nutritional Benefits Beyond Calories
While jowar bhakri has a modest amount of calories, what really stands out is the nutrient density that it provides. Here are some benefits:
- Gluten Free Goodness: Since jowar bhakri has no gluten, this is a great choice for anyone with gluten intolerance or celiac disease. Even people with mild gluten sensitivity may like jowar over wheat.
- Fiber: Jowar is a good source of fiber, so it helps digestion, regular bowel movements, helps you stay fuller for longer — therefore can aid in weight loss by preventing unnecessary snacking.
- Diabetes Friendly: Jowar Bhakri has a lower glycemic index compared to white rice or refined wheat flour; jowar can help avoid spikes in blood sugar levels. Therefore, jowar bhakri is an excellent food option for diabetic or pre-diabetic patients.
- Clear Heart: Jowar is a whole grain full of antioxidants, magnesium, and potassium, which support heart health, maintains blood pressure, and reduces bad cholesterol.
- Iron-Rich: Jowar is considered a good iron source for vegetarians. Consuming jowar with vitamin c foods, such as lemon or tomatoes, can help with iron absorption, and can fight against fatigue and weakness.
How to Incorporate Jowar Bhakri into Your Diet?
The simplest and most nutritious way to ingest jowar bhakri is to switch it out for chapatis with vegetable curries, dals, or dry sabzis. Here are some simple examples:
- Jowar bhakri can be mixed with baingan bharta (mashed brinjal curry),
- Jowar bhakri can enhance the flavour of palak dal (spinach dal),
- Jowar bhakri can be added with zunka (dry gram flour based stir fry),
- Jowar bhakri can be mixed with leafy greens and cucumber salad.
If you can aim to eat jowar bhakri in place of roti, chapatis or naan with lunch or dinner two to three times a week you can considerably increase your fiber intake without adding many more calories into your diet.
How to Make the Perfect Jowar Bhakri
Making bhakri with jowar can be challenging for a beginner, due to the absence of gluten which binds. Here are some tips:
- Use warm water to knead the dough
- Knead the dough just before rolling,
- Do not leave it to sit;
- Roll the bhakri in between plastic sheets or using a wooden board,
- Cook for medium heat and press the edges with spatula, to puff up somewhat.
Jowar bhakri is sometimes considered less nutritious than its wheat counterpart. It is a gluten-free, nutrient-rich, and fiber-rich food that should be added in a balanced diet permanently. Other than 110–130 jowar bhakri calories, it has a number of health advantages. This kind of bread can be considered for taste and wellness, and sustain long-term improvements.
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Regardless of whether you’re trying to manage weight, blood sugar or you’re simply looking for healthy meal options, jowar bhakri works. So, make the next meal you plan for lunch or dinner with a soft-warm jowar bhakri in exchange for a wheat roti or rice…your body will thank you!
