Glycemic Index of Bajra - Your Ultimate Guide in 2025
Bajra is called as “Pearl millet” in english. Bajra is a nutrition rich food which is getting popularity nowadays due to its health benefits & versatility of food items that can be prepared using it.
From Bajra grain to Bajra flour, various food items can be prepared. Bajra grains are rich source of fiber, protein & essential minerals.
Bajra is an excellent choice for diabetics patients as it has a low glycemic index. But wait, what is a Glycemic index ?
In this blog post, we will discuss on what is a Glycemic index, and will tell you the Glycemic index of Bajra i.e. Glycemic index of pearl millets. We will also explain how the glycemic index of Bajra impacts our body in a positive way. So, let’s get started with a little introduction about Bajra’s nutritional value.
Understanding Bajra's Nutritional Value
Bajra, or pearl millet flour is a nutrient rich grain found in every corner of India and specially in Maharashtra. Bajra grains are nutrient rich and contains many essential vitamins and minerals.
This makes the Bajra grains a power house of overall health. Bajra or pearl millet is a rich source of protein, fiber, iron, magnesium, and antioxidants. These vital nutrients helps in improving digestion, heart health, and controlling the blood sugar level.
You can consume Bajra in various forms. This includes Bajra roti, Bajra Bhakri made with Bajra atta. Bajra provide a good level of energy and nourishment. Below we mention few points about nutrients in Bajra in India –
- Rich in Fiber: Fiber is essential for maintaining good digestive health and blood sugar control.
- Protein Powerhouse: Bajra is a good source of plant-based protein. This is important for building and repairing tissues.
- Essential Minerals: Bajra contains iron, magnesium, phosphorus, and potassium.
- Vitamins: Bajra contains vitamin B which helps in contributing to energy production and overall well-being.
So, all in all, Bajra helps contribute to improving overall health of a person and provides you energy as well. Now, let’s talk about what is a Glycemic Index ?
What is a Glycemic Index?
The glycemic index is commonly written as simply GI. Glycemic index is basically a ranking system. This system measures how quickly a carbohydrate-containing food causes a rise in blood glucose levels.
The Glycemic index gives you an idea of how rapidly your body coverts the carbs in your food into glucose that gets absorbed in the blood. In this ranking system, all foods are ranked on a scale from 0 to 100.
Glycemic index towards 0 means slower increase in blood sugar level and a number towards 100 means higher rise in blood sugar. The Glycemic index ranking system is useful for people who want to manage their blood sugar and especially people who are diabetics.
The glycemic index system will help these people make informed food choices so that they can manage their glucose levels.
Glycemic Index Categories
The glycemic index (GI) ranking system categorizes carbohydrate containing food items based on how they affect blood sugar levels. Here’s a breakdown of the various scales that this systems uses –
Low Glycemic Index -
- 55 or less.
- These foods cause a slower, steadier rise in blood sugar.
Medium GI
- 56 to 69
- These foods result in a moderate increase in blood sugar.
High GI
- 70 or more
- These foods lead to a rapid and significant spike in blood sugar.
By looking at above scales of glycemic index, if you incorporate low to medium GI foods, you can maintain stable blood sugar levels and also improve energy levels. Thus, Glycemic index helps you in improving health over long term.
Glycemic Index of Bajra
The GI of bajra can vary depending on several factors, including –
Bajra is a highly nutritious whole grain which is widely available in India. Bajra grains contains fiber, protein, essential vitamins, and minerals. This makes Bajra grains or Bajra powder a great choice for for a healthy diet. One of its key benefits of Bajra is its low glycemic index (GI), which helps in maintaining stable blood sugar levels.
Bajra has a Glycemic Index (GI) of around 54. So, this means Bajra is in low to medium GI scale category as we discussed above. This also means that Bajra releases glucose into the bloodstream slowly. You will not see sudden spikes in blood sugar after having Bajra rich diets. As Bajra grains is having low Glycemic index, it is one of the best food choice for Diabetes people or people who have weight managements goals.
Please note, this glycemic index is an average and you may see slight change in its glycemic index based on various factors as mentioned below –
Factors Affecting Glycemic Index of Bajra
- Variety of bajra: Different cultivars or breed of Bajra may have slightly different GI values.
- Processing methods: How bajra is processed or consumed. You can consume it like as a whole grain, or a Bajra flour, or Bajra roti or Bajra Bhakri. The way you consume Bajra will affect the GI value of Bajra. (As per research on Pearl millet & Finger millet Glycemic Index, the combined glycemic index of the final product was significantly lower. So, this is a research backed evidence on how processing methods affects Bajra food final glycemic index.)
- Cooking time and method: Longer cooking times can sometimes increase the GI of Bajra.
- Other foods consumed simultaneously: Combining bajra with fiber-rich vegetables, protein, or healthy fats can lower the overall glycemic index.
So, precise GI values of Bajra varies but you can consider Bajra in the low to Medium GI categories.
Glycemic Index of Bajra - As per Consumption Type
In below table, we list down how the GI of Bajra varies as per the consumption type or how Bajra is processed. Please note, these are approximate values.
| Bajra Consumption Type | Average GI Value (Approximate) |
|---|---|
| Glycemic Index of Bajra Roti | 50-60 |
| Glycemic Index of Bajra Bhakri | 52-62 |
| Glycemic Index of Whole Grain Bajra Porridge/Khichdi | 45-55 |
| Glycemic Index of Bajra Cookies (minimal sugar) | 55-65 |
| Glycemic Index of Bajra Flour Thepla | 53-63 |
| Glycemic Index of Bajra Dosa | 55-65 |
| Glycemic Index of Bajra Idli | 55-65 |
| Glycemic Index of Bajra Upma | 50-60 |
| Glycemic Index of Bajra Pancakes | 55-65 |
| Glycemic Index of Bajra Malt (drink) | 48-58 |
| Glycemic Index of Bajra Flour Bread | 60-70 |
| Glycemic Index of Bajra Cheela | 53-63 |
| Glycemic Index of Bajra Paniyaram | 55-65 |
Glycemic Index of Bajra vs Wheat
Bajra and wheat both are having a huge difference in their glycemic index (GI) values. Bajra, or pearl millet, has a low to medium GI. This is largely due to its higher fiber content, which slows down carbohydrate digestion and absorption.
Wheat, particularly refined wheat flour, typically has a medium to high GI, leading to a more rapid spike in blood sugar.
Whole wheat is better than refined wheat is also having higher GI than Bajra. Therefore, for individuals managing blood sugar levels, bajra is often a more favorable option than wheat.
Bajra GI: Low to medium (variable depending on preparation)
Wheat GI: Medium to High (variable depending on processing. refined wheat is high)
The comparative analysis reveals that bajra’s slower glucose release makes it a better option for people looking to control blood sugar.
Glycemic Index of Barley, Bajra, Ragi & Atta
Generally, Barley (especially pearled barley) is having a low to medium Glycemic Index. Bajra and ragi also found to have the low to medium range of Glycemic Index. In all this, Bajra’s GI varies as per the method of preparation.
On the other hand, Atta particularly refined wheat atta has a medium to high GI. So, it will definitely leads to quicker rise in blood sugar. Whole wheat atta has a slightly lower GI compared to refined wheat atta.
Therefore, barley, bajra, and ragi are are better choices for blood sugar management compared to refined wheat atta.
| Grain/Flour | Approximate Glycemic Index (GI) | Notes |
|---|---|---|
| Barley | Low to Medium (approx. 50-70) | Varies depending on whether it's pearled or whole grain. |
| Bajra (Pearl Millet) | Low to Medium (approx. 50-68) | Can vary based on processing and cooking. |
| Ragi (Finger Millet) | Low to Medium (approx. 50-68) | Generally considered a good option for blood sugar management. |
| Atta (Wheat Flour) | Medium to High (approx. 60-85) | Varies greatly. Refined white atta has a high GI; whole wheat atta is lower. |
Glycemic Load of Bajra
The glycemic load (GL) of bajra is generally considered to be low to medium. It is a significant factor required for proper blood sugar management. The glycemic index (GI) measures how quickly a carbohydrate raises blood glucose.
The glycemic load takes into account both the GI and the amount of carbohydrates in a typical serving.
So, GL is more practical in understanding a given food’s impact on blood sugar level. Due to bajra’s relatively low GI and small to moderate carbohydrate content, the GL is manageable.
Bajra Flour for Diabetics
Bajra flour is beneficial to a diabetic diet due to its relatively low glycemic index (GI) and high fiber content.
The lower GI means that it releases glucose into the bloodstream more slowly, preventing sharp spikes in blood sugar levels, which is crucial for diabetes management.
Also, the high fiber content in Bajra helps regulate digestion and further helps to stable blood sugar.
Conclusion on Glycemic Index of Bajra
Glycemic index of Bajra is on low to Medium scale. It is approximately around 54. Due to this, it is a best food for people who want to manage their blood glucose levels.
If you include bajra roti, bajra bhakri, and other bajra flour recipes in your daily diet, it can significantly improve your overall health and helps achieve you better metabolic cycle.
If you’re looking to manage diabetes, control weight, or improve digestion, bajra is a natural, wholesome grain which gives you lots of benefits than other grains like wheat.
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