Ragi contains all the essential nutrients like calcium, vitamins, fiber, and carbohydrate. In this article, we will talk about ragi health benefits, nutrition and side effects.
Ragi is rich in dietary fiber and has a low fat content which makes it a perfect food to include in your weight loss diet. Calcium is found in large quantities in ragi. Apart from this, it is also helpful in reducing sugar level and weight because of the high amount of fiber in it.
It is a natural relaxant that helps in relieving stress and anxiety. People also use ragi to treat diseases like Brittle Bones, Osteoporosis, Anaemia and Diabetes.
Ragi in english known as Finger Millet. Its scientific name is Eleusine CoracanaL. It also provides relief to stressed patients. Finger Millet is eaten as flour or germinated. You can have ragi diet plan for weight loss.
It is also beneficial for people with anemia and low hemoglobin. By taking it in the morning breakfast, the body gets the necessary nutrients.
Although India is the highest producer of Ragi or Nachani and contributes about 58% of its global production, very few Indians know about ragi health benefits and nutritional value. People eat ragi roti for weight loss.
If you are one of those people who are unaware of the benefits of incorporating ragi into your diet, then we tell you why you should do this.
Ragi nutritional value
One cup of ragi flour contains 455 Calories.
Ragi health benefits and side effects
1. Ragi is good for bones
If it comes to calcium content than any other grain does not compete with ragi. Calcium is an important factor in preventing osteoporosis and in the development of bone.
Ragi kanji or oatmeal in the diet of growing children instead of calcium tablets is a good way to take advantage of it.
Also Read: Best food for healthy bones
2. Ragi flour roti for weight loss
The natural fat content in Finger Millet is less than all other grains. In addition, this fat is in its unsaturated form. Therefore taking ragi instead of wheat and rice is a good option for those trying to lose weight.
It also contains an amino acid called tryptophan which reduces appetite. It is best to eat it in the morning to take advantage of its properties so that your stomach is full day long. Ragi flour is gluten free.
Also Read: Benefits of whole grains for weight loss
Best ragi products for your baby and you
|Sprouted Ragi Porridge Mix –
100% Natural Homemade & Organic Baby Food (6-24 months)
|Arya Farm Organic Finger Millet, Whole Ragi 1 kg|
3. Finger millet is high in fiber content
Compared to white rice, finger millet contains high amounts of dietary fiber. Due to this, it helps in digestion, prevents you from eating too much and makes you feel full for a long time.
Amino acids lecithin and methionine helps to reduce the cholesterol levels of your body by relieving extra fat from the liver. On the other hand, threonin inhibits the formation of fat in the liver and reduces total cholesterol in the body.
4. Finger millet flour is good for diabetes
There is another advantage of high polyphenol and fiber content. The patients with diabetes can believe in the ragi so that the glucose levels do not rise rapidly. The diet that contains Finger Millet is known for low glycemic reaction.
It is best to add it to your morning meal or to take lunch in order to keep your system on track throughout the day.
5. Ragi flour benefits for anemia
Ragi flour is an excellent source of natural iron. Patients suffering from anemia and low hemoglobin levels can start incorporating ragi into their diet. This will prove to be best superfood for anemia.
Vitamin C is known to help in the absorption of iron. Once the ragi is germinated, then the level of vitamin C increases and there is more absorption of iron in the blood. For optimum absorption of iron, you can add ragi dosa or ragi balls to the diet. Ragi flour in english known as finger millet flour.
Also Read: Best fish oil capsules in India
6. Ragi health benefits for brain
An adequate amount of amino acids and antioxidants in Ragi helps in the body to naturally rest. Common illnesses such as anxiety, headache and depression can be treated by ragi. Amino Acid, Tryptophan, is a major contributor to the relaxing effect of Ragi.
|Organic Tree Ragi/Nachani/Finger Millet Flour|
7. Ragi for high blood pressure
In its early stages of development, when the ragi is green, it can help prevent high blood pressure. The level of cholesterol in the blood can also be regulated by which low platelets are formed and blockage in blood vessels can also be decreased. As a result, the risk of high blood pressure and stroke goes down significantly.
8. Finger millet flour is gluten-free
People with celiac disease or people taking gluten-free diet can add Finger Millet to their daily diet because it is completely free from gluten. This is not the case with most of the grains because gluten is a major nutrient in all grains.
9. Benefits of ragi porridge for babies
In southern India, where ragi is widely used, roasted porridge is fed to children born in 28 days to their birth. It is believed that ragi promotes better digestion.
High calcium and iron content contained in it is useful for bone growth and overall development of the baby. Specially processed ragi powder is provided widely during the feeding process by releasing the mother’s milk to the babies. Ragi is not an easily digestible food for babies. Feed plain rice porridge or apple rice porridge to babies.
Also Read: Healthy food for babies
10. Ragi benefits for nursing mothers
Lactating mothers should include ragi in the diet, especially when it is green because it enhances the mother’s milk and provides the essential amino acids, iron, and calcium for milk, which is Necessary for both mother and child.
11. Health benefits of ragi for skin
Ragi is a miraculous food to maintain the young skin. Due to important amino acids such as methionine and lysine in it, it is possible to have fewer wrinkles in skin tissues.
Finger Millet is one of the very natural sources of vitamin D which is mostly obtained from sunlight. Vitamin D is a carrier molecule of calcium, which is essential for vitality.
Ragi side effects
However, high consumption of ragi should be avoided as it can increase the amount of oxalic acid in the body. Therefore, patients with kidney stones and urinary calculi are not advised to take Finger Millet.
Millets have goitrogen, a component that interferes with the production of thyroid hormones and inhibits iodine uptake and utilization by the thyroid gland.
Deficiency of iodine is a big health problem which leads to the development of enlarged thyroid gland, known as goitre. Goitre is the reason for dry skin, anxiety, depression and slow thinking.
The person who has thyroid problems should restrict their consumption of ragi.
How to use ragi flour for weight loss?
If you are trying to lose weight from a long and still unsuccessful, then you should include Ragi (Finger Millet) in your diet.
Ragi is well known for its weight loss capabilities which help you to shade off extra calories. It has an amino acid known as Tryptophan which helps in reducing the appetite and helps in managing weight.
Ragi’s digestion process is slower than other grains so its stays for a long time in your stomach thus keeps the stomach full. As a result, you eat less food which in turn helps you to lose weight.
Ragi is rich in dietary fiber and has a low fat content which makes it a perfect food to include in your weight loss diet.
You can use ragi flour to make different recipe to lose weight.
1. Ragi flour to make ragi Malt
Ragi malt is a natural energy drink that makes your stomach feel full for whole day and gives you lot of energy. You can make ragi malt easily at home so avoid artificial health drinks and drink it every day.
- Ragi Flour: 1/2 Cup
- Water: 1 Cup
- Jaggery/Sugar: 1 Tablespoon
- Cardamom Powder: 1 Tea Spoon
- Milk: 1/4th Cup
Take ragi flour in a bowl and mix water in it. Mix it carefully so no lumps form to make a smooth paste. Now put it aside and take milk in a pan and put it on high flame for few minutes.
Bring milk to boil and mix ragi flour paste in it with Cardamom Powder and Jaggery. Let it simmer for 5 minutes on low flame with continued stirring. Now put if off the flame and let it be cool.
Garnish this drink with dry fruits and your energy drink it ready.
2. Ragi Soup
Ragi Soup is a simple but healthy way to enjoy the goodness of ragi and fresh vegetables. It is a balanced health food that is completely oil free and does not add to your calories while you enjoy its yummy taste. The minimal use of oil makes it one of the best recipes for weight loss.
- Ragi Flour: 3/4th Cup
- Tomato: 1 Chopped
- Onion: 1 Chopped
- Cauliflower: 1/2 Cup Chopped
- Green Peas: 1/4th Cup
- Carrots: 1/4th Cup Chopped
- Garlic: 4 Cloves Chopped
- Water: 1 Litre
- Milk: 2 Cups
- Sugar: 1 Tablespoon
- Salt and Red Chilli Powder: As per your taste
- Coconut Oil-1 Tablespoon
- Cumin Seeds- 1 Tablespoon
- Bay Leaves- Few
Boil water in an iron pan and mix ragi flour in it slowly so there is no lump. Now mix onion, garlic, carrots, cauliflower, green peas, tomatoes, salt, and sugar and chilli powder in it. Boil it for 7-10 minutes.
Heat coconut oil in separate pan and add tempering ingredients in it. Let it splutter and add it to the soup. Now add milk in it and let it simmer for 10 minutes. Garnish it with chopped coriander leaves and enjoy. This soup provides all ragi health benefits.
Can we eat Ragi in summer?
This is a heat-inducing and high calorie food. Avoid eating ragi flour and porridge in summer season because it may increase the heat level of the body. You can actually have it in summer too but not everyday. You can have it 2-3 days in a week with butter milk or curd.
Can we include ragi in Keto friendly diet?
Ragi is a very healthy food and its nutrition value is very high. 100 gram flour of ragi have 90 gm carbs and 5 gram fiber. Its very high in carbohydrate but in keto diet you can have maximum 20 gm carbs a day. So its not keto friendly.
Can we give ragi everyday to baby?
Ragi is very nutritious food for kids but its a hard grain to digest for children if you feed them everyday in high amount. We advice you to feed your baby with millet alternate days. If you want to give ragi to your kid everyday, than feed in low quantity.
To get all ragi health benefits and nutritional value, include ragi recipes in your breakfast. It will provide all the nutrition to your body and make you full for day long.