Bajra, also known as pearl millet, is a type of grain that is commonly consumed in many parts of India and Africa. It is often considered a staple food for many people and has several health benefits.
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In terms of its carbohydrate content, bajra is not considered low-carb. While it does have a relatively high fiber and protein content compared to other grains like wheat, jowar, and rice, it still contains a significant amount of carbohydrates.
The recommended daily carbohydrate intake can vary depending on various factors such as age, gender, activity level, and overall health. However, it is generally recommended to consume anywhere between 45-65% of your total daily calories from carbohydrates.
If we assume a daily caloric intake of 2000 calories, which is a common average, an intake of 45-65% of carbohydrates would amount to around 225-325 grams of carbohydrates per day. This means that incorporating bajra into your daily diet should be considered within your daily carbohydrate quota, which can range from 15 grams to around 75 grams.
It is important to note that the carbohydrate content in bajra can vary depending on the preparation method and serving size. The carbohydrate content also varies depending on whether it is consumed as whole grain or processed into flour. However, on an average, 100 grams of bajra contains around 65 grams of carbohydrates.
While bajra is a nutritious grain and can be a part of a healthy diet, it is important to consume it in moderation as part of a balanced meal plan. It is also essential to consider other sources of carbohydrates and nutrients in your diet to ensure a well-rounded and varied nutrient intake.
Regarding the information that millets should be avoided by people with thyroid issues, it is important to note that this statement should not be considered as an absolute truth. It is generally advised for individuals with thyroid issues to be cautious with their iodine intake as certain types of millets, including bajra, may contain goitrogens that can interfere with iodine absorption. However, cooking millets may reduce the goitrogenic properties to some extent.
If you have thyroid issues, it would be best to consult with a healthcare professional or a registered dietitian who can provide personalized advice based on your specific condition and dietary needs. They can guide you on how to include bajra and other millets in your diet while taking into consideration your thyroid health.