Ragi: Finger Millet is an annual herbaceous plant widely cultivated as a cereal crop in Asia and Africa. It is considered as a highly nutrient food in India, and it is cultivated from ancient times in India. In India, Ragi: Finger Millet is considered as a staple whole grain in South India. This wonder grain is known for its many health benefits. It is also gluten free food and hence is highly suitable for those who are gluten or lactose intolerance.
Indian Name: Ragi
Other name: Nachni
Ragi: Finger Millet contains all the essential amino acids, is the highest in calcium and potassium, and also a very rich source of iron. Due to its high fiber and polyphenol content, it had antibacterial, antioxidant and anti-diabetic properties. A good source of insoluble fiber which makes a person feel full for longer and hence controls the appetite. Being high in the amino acid, tryptophan the appetite controlling amino acid. It is also good for Diabetic as it has low Glycemic index, which helps in maintaining the blood sugar levels. However they are heat-inducing millet and high in calories, so it should be consumed in moderation.
|Total Fiber||11 g|
|Insoluble Fiber||9.5 g|
|Soluble Fiber||1.67 g|
|Total Fat||1.9 g|
|Folate (Vitamin B9)||34.6 µg|
|Niacin (Vitamin B3)||1.34 mg|
NUTRITIONAL BENEFITS of Ragi: Finger Millet
- Ragi is a good source of fiber in diet.
- It is rich in many minerals such as potassium, iron and calcium.
- It contains important amino acids like iso-leucine, leucine, methionine and phenyl alanine.
- It is rich in carbohydrate and low in fat, which can help control obesity.
- It malt can be a good substitute for people suffering from milk allergies.
- It is a good source of B vitamins like niacin, B6, folic acid.
- It is a gluten-free food and contains natural fat.
- Improves digestion: Ragi is rich in fiber which means there is plenty of roughage which helps relieve constipation and improves digestion.
- Beneficial for low hemoglobin people: As mentioned, Ragi is a great source of Iron which helps one maintain their hemoglobin levels.
- Super food for diabetic people: It has low Glycemic Index which makes it digest very slowly thus keeping the blood sugar levels constant. It is surely a boon for people suffering from diabetes.
- For weight loss: It is rich in fiber along with low fat combines together to make you full for longer and prevents from cravings.
- Strengthen Bones: As it is loaded with Calcium (364 gm in 100 gm Ragi). Calcium is known to be critical for healthy bones and teeth and helps in the prevention of osteoporosis. It is extremely beneficial for the growing kids as it helps in the growth and development of the kids.
- Prevents skin ageing: Ragi contains amino acids like methionine and lysine which is responsible to skin tissues to become less prone to wrinkles and sagging. And also it is one of the natural source of Vitamin D too, which is a carrier molecule for Calcium, which accounts for vitality.
- Releases Stress: Ragi consumption is known to be beneficial for migraines as it works as a natural relaxants because of the presence of antioxidants, mainly tryptophan.
- Good for Pregnancy: It is a prefect super-food one can add during pregnancy as it is a rich source of Iron, calcium, provides a good amount of protein, have high content of fiber, improves breast feeding and most important it helps reduces the chances of gestational diabetes.
Because of its amazing health benefits, Pediatricians recommend Ragi food for infants till the age of 6 in many parts of India. Indian considers this food as a Panacea to ward off all ill effects of heat during the summer months. It’s favored as part of prescribed diet for diabetic.
METHODS OF USES
Ragi: Finger Millet can be ground to form flour and cooked into cakes, cookies, puddings or porridge. One can roast the ragi before using it which gives a nutty flavor and somehow the bland taste can be lowered. The grain is made into a fermented drink (or beer) mostly in Nepal. It is also used for a flavored drink in festivals too. Some ragi recipes you can find in the Recipe section and can be well tried like- dosa, vermicelli, kanji, malt, ragi balls, roti, porridge, laddu, etc.
PS: Ragi is very high in calcium, rich in iron and fiber, and hence has a better energy content too than other cereals. With its cost effectiveness, Ragi: Finger Millet is definitely a health food.