Ragi (Finger Millet): Health Benefits With Tasty Recipes For Weight Loss

What is Ragi (Finger Millet)?

Ragi, also known as Finger Millet, is a nutritious grain known for its exceptional nutritional value. It is rich in calcium, protein, fibre, iron, and other essential nutrients. It is gluten-free and easily digestible cereal, making it the best choice for individuals with gluten intolerance or celiac disease.

Ragi is commonly used to prepare khichdi, roti, dosa, and malted beverages. It is also popular for its health benefits, including promoting bone health, aiding in weight management, controlling blood sugar levels, and providing sustained energy for daily activities. Eating foods with lots of ragi also helps you handle dehydration and thirst better than other kinds of food.

Keep reading to explore ragi, its nutritional value, health benefits, whip up easy recipes using ragi and much more.

Ragi Nutrition Value and Facts

Ragi contains several micronutrients, including thiamine, iron, magnesium, zinc, chromium, and iodine. It has exceptionally high calcium content, ranging from 300 to 400 mg, approximately ten times higher than that found in wheat and rice. It is also considered “cool” food owing to its high mineral content, potentially aiding in maintaining the acid-base balance within the body. Here is the nutritional value of 100 gm ragi:

Health Benefits of Ragi By Experts

Ragi benefits those looking to control their weight. The fibre content in ragi induces a sense of fullness, suppressing cravings and aiding weight loss. Here are some other health benefits of ragi:

1) High protein food

Ragi is a valuable source of plant-based protein, essential for muscle repair, growth, and overall body function. Its high protein source makes it a suitable dietary option for vegetarians and vegans seeking to meet their protein needs and maintain muscle mass.

2) Source of Minerals

Ragi is rich in essential minerals like calcium, iron, Zinc, and magnesium, which are vital for various bodily functions such as bone health, blood production, muscle contraction, and immune function. It is particularly beneficial for children who do not consume milk, as it is one of the few cereals that offers a significant amount of calcium. Calcium is essential for the bone development in children, crucial for proper growth, and to prevent conditions like osteoporosis later in life. Therefore, incorporating ragi into the diet of children who do not drink milk can help ensure adequate calcium intake, supporting optimal bone health and development.

3) Protects Your Skin from Aging

Ragi is a natural anti-ageing cereal due to its abundant supply of amino acids such as Methionine and Lysine. These amino acids help to prevent the adverse effects of aging by rejuvenating skin cells, promoting elasticity, and maintaining a youthful appearance. Additionally, ragi is rich in Vitamin E, a powerful antioxidant essential for skin health. Regular consumption of ragi can contribute to healthier, fresher-looking skin, helping maintain a youthful glow.

4) Good for Hair Health

Iron, zinc, and magnesium in ragi promote healthy hair growth, strengthen hair follicles, and prevent hair loss. Additionally, the presence of vitamin E and antioxidants in ragi nourishes the scalp, reduces dandruff, and enhances overall hair texture and shine.

5) Controls Diabetes

Ragi has a low glycemic index and high fibre content, which helps regulate blood sugar levels and improve insulin sensitivity. Including ragi in your diet can aid in managing diabetes by preventing sudden spikes and dips in blood glucose levels.

6) Supplies Essential Amino Acids

Ragi provides all nine essential amino acids that the body cannot produce independently. These amino acids are crucial for protein synthesis, tissue repair, enzyme production, and overall growth and development.

7) Treats Anemia

Ragi is an excellent source of iron, essential for producing haemoglobin in red blood cells. Regular consumption of ragi helps prevent iron deficiency anaemia.

8) Boosts Nervous System Function

Ragi contains magnesium, an essential mineral for nerve function and transmission. Adequate magnesium intake from ragi can help support a healthy nervous system, reduce stress, and improve cognitive function and mood stability.

9) Improve Heart Health

Ragi is rich in dietary fibre, antioxidants, and heart-healthy fats, which help lower cholesterol levels, reduce inflammation, and improve blood circulation. Including ragi in your diet can lower the risk of heart disease, stroke, and other cardiovascular conditions.

10) Ragi For Pregnancy And Lactation

Ragi is a nutritious food during pregnant and lactating women. It provides essential nutrients like iron, calcium, folate, and protein for fetal growth, development, and milk production. Consuming ragi during pregnancy and breastfeeding can help ensure optimal nutrition for both the mother and baby.

11) Boosts the Production of Mother Milk

Breastfeeding mothers should have ragi to increase breastmilk production. Ragi increases hemoglobin levels in the blood. Higher haemoglobin levels can enhance milk production, benefiting both the mother and the infant. As widely acknowledged, mother’s milk is considered the optimal source of nutrition for infants, providing essential nutrients and antibodies for their growth and development. Therefore, consuming ragi can support lactating mothers in producing nutritious breast milk, promoting the health and well-being of their babies.

12) Prevents Colon Cancer

The fibre-rich content of ragi promotes healthy digestion and regular bowel movements, reducing the risk of colon cancer by preventing constipation, promoting the elimination of toxins, and maintaining gut health.

13) Remedies for Liver Dysfunction

Ragi contains compounds like antioxidants and phytochemicals that support liver health, aid in detoxification, and protect against liver damage caused by oxidative stress and inflammation. Including ragi in your diet can help promote liver function and prevent liver disorders.

14) Reduces Acne And Boils

The antioxidant properties of ragi help purify the blood, reduce inflammation, and promote skin healing, effectively reducing acne, boils, and other skin conditions. Consuming ragi regularly can lead to clearer, glowy skin with improved complexion.

How to Incorporate Ragi Into Your Diet

Ragi is available in the market as flour, whole grains, processed products like flakes, semolina, and pasta. You can make ragi roti, dosa, idli, or khidchi to incorporate ragi into your diet. Ragi flour can be mixed with wheat flour, bajra, and jawar to make rotis or parathas, providing a nutritious twist to staple food. Ragi dosa and idli can be made by blending ragi flour with rice or lentil batter. Ragi porridge, sweetened with jaggery or flavoured with spices like cardamom, makes for a wholesome breakfast or snack option for kids. Additionally, ragi can be added to soups, salads, or baked items like cookies and muffins for an extra nutritional boost.

Healthy And Tasty Ragi Recipes

Here are super easy ragi recipes that can be prepared in no time:

• Ragi Breakfast Smoothie (Dairy-free): Blend ripe bananas, cooked ragi flour, almond milk, a handful of spinach, and a dash of cinnamon for a nutritious and creamy breakfast smoothie. This easy and filling ragi smoothie can be your go-to meal every day for breakfast. It boosts protein, fibre, and vitamins to start your day healthily.
• Ragi Halwa (Sugar-Free): Cook ragi flour in ghee or coconut oil with crushed nuts, raisins, and a natural sweetener like dates or jaggery to create a delicious and nutritious halwa. This sugar-free version of the traditional Indian dessert can be your guilt-free indulgence packed with fibre, minerals, and antioxidants.
• Instant Ragi Dosa: Mix ragi flour with rice flour, finely chopped onions, green chillies, coriander, and water to form a thin batter. Spread the batter thinly on a hot tawa and cook until crispy. This quick and easy dosa recipe is gluten-free, fibre-rich, and perfect for a wholesome breakfast or evening snack. It can be paired with sambar or coconut chutney for a full meal.
• Ragi Soup for Weight Loss: Boil ragi flour with water, mixed vegetables, and spices like cumin, turmeric, and black pepper to create a hearty and nutritious soup. This low-calorie and fibre-rich soup promotes weight loss, keeps you full for longer, and provides essential nutrients for your health.

Side Effects of Ragi

Ragi is generally safe cereal, but excessive intake or food allergies may lead to certain side effects. Some people may experience stomach discomforts such as bloating, gas, or diarrhoea if consuming ragi in large amounts. Additionally, ragi contains oxalic acid, which may interfere with calcium absorption and contribute to the formation of kidney stones in susceptible individuals.

Consuming ragi in moderation and drinking plenty of water is advisable to minimise potential side effects. Individuals with kidney stones or food allergies should consult a dietician or a doctor before incorporating ragi into their diet.

Takeaway

Ragi is one of the gluten-free grains that offer many health benefits. It helps keep bones strong, rejuvenates the skin, and can aid in managing weight. Its high fibre content contributes to a feeling of fullness in the stomach, helping to curb unwanted cravings and promote weight loss.

By promoting satiety and reducing the desire to overeat, ragi can be a valuable addition to a weight loss regimen. Incorporating ragi into the diet can support individuals in achieving their weight loss goals and benefit breastfeeding mothers, and children who need calcium.

You can also explore other calcium rich foods and calcium supplements from Truemeds online pharmacy to meet your daily calcium requirements. Ragi is also a great option for those looking to improve their skin and hair. It is a easily available cereal that can be seamlessly incorporated into the Indian diet through various dishes such as dosa, idli, roti, halwa, and more.

Frequently Asked Questions (FAQs)