Jowar vs Bajra which is better for weight loss?

Today, a new wave of weight loss has stormed the Indian span. Every day, new studies are surfacing and revealing the grim situation where stress and obesity are taking a toll on health. Sheer brutality! And for a haven, people are running towards weight loss foods. 

Jowar and Bajra are two top names when it comes to weight loss. Both are a type of millet. And this creates the confusion. Which one is better for weight loss?

Don’t worry.

Today, we’ll pick up the jowar vs bajra debate and end it forever. We’ll tell which millet is better for weight loss, how much to eat, and when not to eat. Let’s mill it down.

Jowar vs Bajra – The Basic Difference

Both jowar and bajra are a type of millet. They belong to the same subfamily called Panicoideae. 

Where Jowar is known as Sorghum, Bajra is known as Pearl Millet across the world.

In India, both these are consumed thoroughly and are known by many other names such as:

Know that these two are not the only types of millet cherished around the world. There are also proso millet, finger millet, kodo millet, foxtail millet, etc.

Now, let’s jump from the level of names to the nutritional level and see how they differ and which one among jowar and barja is better for weight loss.

The Nutritional Factor

In the matter of nutrition, both jowar and bajra seem identical. They offer almost the same amounts of calories per 100 grams. This does not make much of a difference when it comes to weight loss goals. However, when we just move apart from their calories to their core nutritional content, we see a thin line emerging. 

As we see, both these surpass each other in different areas. But which of these two is best when it comes to weight loss?

Jowar vs Bajra – Nutritional Comparison For Weight Loss

When it comes to weight loss, there are a few things that matter most:

• Fibre
• Glycemic index and blood sugar control
• Protein Content
• Iron
• Calcium
• Magnesium

Let’s pick one by one and see which one among bajra and jowar is best for weight loss.

1. Fibre

Fibre is the most important ingredient that pushes weight loss gracefully. It is proven. Fibre allows smoothness to our bowel movements and keeps constipation away. Not just this – fibre enhances digestion, promotes satiety, and helps regulate blood sugar levels. ^[2]

All these three things are directly related to weight loss. Although both Jowar and Bajra are excellent sources of dietary fibre, bajra has a slight upper hand.

• Jowar – 10.22 grams
• Bajra –  11.5 grams

But as they say, it takes a village to raise a child, it takes so many nutrients to experience weight loss. So, let’s move further. 

2. Protein

Protein is the new buzzword in the dictionary of those looking for muscle gain. But, does it have anything to do with weight loss? Science says yes.

Protein helps preserve muscle mass, kicks up metabolism, and gives us a sense of satiety after a meal. This results in weight loss.  ^[3]

Again, Bajra takes the upper hand, even if by a smaller margin. Here is the breakdown:

• Jowar – 10 grams
• Bajra –  11 grams

We get around 1 gram more protein per 100 grams of bajra. Over time, this can mean a 10% betterment. 

3. GI and Blood Sugar Impact

GI, or Glycaemic Index, is a rating that tells how quickly a carb spikes blood sugar levels. For example, glucose has a GI of 100, which is the highest possible rating. Now, foods with low GI are considered best for weight loss. It is because these foods release energy smoothly and gradually over time. This prevents blood sugar spikes and maintains their levels. High blood sugar is known to induce obesity.

The GI of Bajra (pearl millet) falls around 67 (medium). Being medium-GI food, it is not recommended to be eaten regularly by diabetic patients. However, due to its high fibre content, it may aid in weight loss. ^{[4] [5]}

Studies have found bajra to be a good addition to the weight loss diet as it contains essential nutrients and possesses strong antioxidant, antidiabetic, and cholesterol-lowering properties. ^[6]

Again, when it comes to GI, pearl millet takes the win.

4. Magnesium Magnificence

Magnesium is the new addition to the weight loss ingredients. Studies have found that magnesium supplementation leads to significant weight loss. However, this must always be accompanied by an overall healthy diet and lifestyle. ^[7]

But which one among bajra and jowar has better magnesium content?

• Jowar – 133 mg
• Bajra –  124 mg

Not much of a difference. 

The same is the case when it comes to calcium. 

Both jowar and bajra contain 27mg of calcium per 100 grams. 

What about fat? 

Where sorghum contains almost no fat, bajra contains 5.4 grams of fat per 100 grams. But here is the catch – against what we usually think, eating healthier fat makes you thin. This is what the keto diet is based on. And Bajra contains healthy fat. 

So, where does the line lie when it comes to weight loss?

How to incorporate Bajra and Jowar in meals for weight loss?

When adding bajra and jowar to your diet for weight loss, make sure you keep the balance there. As bajra is more potent for weight loss, replace some meals of wheat roti with it. To keep getting different nutrients, embrace jowar too. Here are a few meal options to consider:

• Bajra roti
• Bajra khichdi
• Bajra dalia
• Bajra laddoo
• Bajra bread and pancakes

The same goes for jowar too, just that you get a few more options. Here are few meal options for Jowar. 

• Jowar dosa 
• Idli
• Upma 
• Bhakri
• Roti made with jowar 

And remember what we keep suggesting every time: eat a variety of fruits, veggies, dry fruits, and other healthy foods along with proper hydration.

Bajra vs Jowar – The Verdict – Which one is better for weight loss?

Both Jowar and Bajra are excellent choices for those seeking weight loss. They offer a good combination of high fibre, moderate protein, and low glycemic index. This makes both these millets ideal for managing weight and promoting overall health. 

However, bajra slightly edges out Jowar in terms of protein and fibre content, and it boasts a lower glycemic index as well. Although the difference is minimal, it is still there. But here is the key to successful weight loss – embrace a variety of nutrient-dense foods into your diet. Don’t rely on only one particular grain. And choose healthier foods. 

Ultimately, the best choice for you depends on your individual preferences, dietary needs, and how you enjoy incorporating these grains into your meals.