Explore The Incredible Ragi Benefits, Its Nutrition, and Side Effects

Did you know that a single serving of ragi has 10 times more calcium than a glass of milk and more fiber than your favorite whole grain? Not just this, but more ragi benefits are waiting to be found.

Ragi nutrition is power-packed with essential vitamins, and minerals, such as calcium, iron, and many other health-boosting components. Its significance isn’t limited to South India alone, it holds cultural significance in many regions of Africa.

In this blog, we will learn about the amazing health benefits of ragi, its nutritional profile, and healthy recipes.

What Is Ragi?

Ragi, or finger millets, are scientifically known as Eleusine coracana. Ragi is a grain that grows in warm and dry regions, primarily in Africa and Asia.

Finger millet is widely known by several names in India, including Taidalu (Telangana), Mandua/ Mangal in Hindi, Kodra (Himachal Pradesh), Mandia (Oriya), and Nachni in Marathi.

Millet grains grow tall like grass. This grain has been around for thousands of years and is a staple food in many parts of the world, particularly in South India and parts of Africa.

Ragi is known for its small, reddish-brown seeds, which are ground into flour and used to make various dishes. It’s rich in nutrients like calcium, iron, and dietary fiber, making it a nutritious addition to the diet. Ragi is excellent for people who are sensitive to gluten because it is also devoid of gluten.

Nutritional Value Of Ragi

The nutritional value of 100 grams of ragi benefits can vary slightly depending on factors such as variety and growing conditions. Here is a general overview of finger millet’s nutritional value with reference from ICAR:

Nutrient	Value
Calories	336 kcal
Carbohydrates	72 grams
Protein	7.3 grams
Fat	1.5 grams
Fiber	3.6 grams
Calcium	344 mg
Iron	3.9 mg
Magnesium	124 mg
Phosphorus	283 mg
Potassium	408 mg
Vitamin B1 (Thiamine)	0.33 mg
Vitamin B2 (Riboflavin)	0.11 mg
Vitamin B3 (Niacin)	1.2 mg
Vitamin B6	0.13 mg

Please note that these values of calories in ragi are approximate and can vary slightly based on factors such as growing conditions, variety, and processing methods. Additionally, these values are based on raw ragi and may differ for processed ragi products, such as flour or flakes.

Ragi Health Benefits

Ragi offers many health benefits and is also considered a superfood. Let’s understand its health benefits one by one:

1. Strengthen Bones: Ragi is abundant in calcium, a vital mineral necessary for building and maintaining strong bones and teeth. Adequate calcium intake helps prevent conditions like osteoporosis and dental problems.
   
2. Improves Oxygen Transport: Iron is crucial for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Ragi’s iron content helps prevent anaemia ensures proper oxygen transport, reduces fatigue, and promotes overall energy levels.
   
3. Good Source Of Protein: Protein is essential for muscle repair, growth, and overall body function. Ragi benefits from a substantial amount of protein, making it a valuable addition to vegetarian and vegan diets or for those looking to increase their protein intake.
   
4. High In Fiber: Dietary fiber in ragi aids digestion by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Additionally, fiber helps in weight management by increasing feelings of fullness and reducing appetite, ultimately aiding in weight loss or maintenance.
   
5. Gluten-Free: Ragi is naturally gluten-free, making it a safe and nutritious grain option for individuals with gluten sensitivities, celiac disease, or those following a gluten-free diet for other reasons.
   
6. Rich In Antioxidants: Ragi contains antioxidants that help neutralize free radicals in the body, reducing oxidative stress and inflammation. Antioxidants play a crucial role in preventing chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
   
7. Lowers Cholesterol: Regular consumption of ragi has been associated with lowering LDL (bad) cholesterol levels, thereby reducing the risk of heart disease and stroke. This cholesterol-lowering effect is attributed to the fiber content and other bioactive compounds present in ragi.

8. Regulates Blood Sugar: Ragi has a low glycemic index and is rich in fiber, which helps stabilize blood sugar levels and prevents sudden spikes. This makes it a suitable grain choice for individuals with diabetes or those aiming to manage blood sugar levels effectively.
   
9. Promotes Weight Loss: The combination of high fiber and protein content in ragi for weight loss promotes satiety and reduces appetite. In this way, ragi benefits from sustainable weight loss and supports weight management efforts.
   
10. Improves Digestive Health: Ragi’s fiber content supports healthy digestion by aiding in the movement of food through the digestive tract, preventing constipation, and maintaining a balanced gut microbiome.
    
11. Boosts Energy Levels: Complex carbohydrates in ragi provide a steady release of energy, keeping you feeling energized and alert throughout the day. This sustained energy release makes ragi an excellent choice for maintaining optimal energy levels.
    
12. Enhances Skin Health: Antioxidants and nutrients in ragi promote skin health by protecting against oxidative damage, reducing signs of aging such as wrinkles and fine lines, and improving overall complexion.
    
13. Strengthens Hair: Iron and protein in ragi support hair growth, prevent hair loss, and maintain the strength and health of hair follicles. Regular consumption of ragi can contribute to healthy and vibrant hair.
    
14. Improves Heart Health: Ragi’s nutrient profile, including fiber, antioxidants, and essential minerals, supports heart health by lowering blood pressure, reducing inflammation, and improving overall cardiovascular function. This can help reduce the risk of heart disease and improve overall heart health. 

How To Consume Ragi?

You can reap ragi benefits in various forms, as it offers diversity in cooking applications. Here are some popular ways to incorporate ragi into your diet:

1. Ragi Porridge: Cook ragi flour with water or milk to make a healthy and tasty porridge. You can add some spices, sweeteners, or fruits to make it even more delicious.
   
2. Ragi Idli/Dosa: Make ragi idlis (soft rice cakes) or dosas (thin, crispy crepes) by fermenting ragi batter with lentils and rice. They’re great for breakfast or as a snack.
   
3. Ragi Upma: Cook ragi semolina with veggies and spices to make a savory dish called upma. It’s a simple and tasty meal option.
   
4. Ragi Cookies/Biscuits: Bake cookies or biscuits using ragi flour along with oats, nuts, and sweeteners. They make for healthy and yummy treats.
   
5. Ragi Laddoos: Mix ragi flour with jaggery, ghee, and nuts to make energy-boosting laddoos. They’re perfect for a quick snack or dessert.
   
6. Ragi Malt/Drink: Make a nutritious drink by mixing ragi flour with water or milk, and adding sugar or jaggery along with some spices. In this form ragi benefits in the digestive issues.
   
7. Ragi Pancakes: Blend ragi flour with bananas, eggs, and milk to make fluffy pancakes. They’re a delicious and filling breakfast choice.
   
8. Ragi Soup: Cook ragi grains with veggies and broth to make a comforting and nutritious soup. It’s great for warming up on cold days.
   
9. Ragi Snacks: Make crunchy snacks by roasting or puffing ragi grains or flour. You can season them with your favorite spices for a tasty and healthy snack.
   
10. Ragi Roti/Flatbread: Mix ragi flour with water and other flour, then make flatbreads and cook them in a pan. You can eat them with curries or chutneys, or use them as wraps for fillings. Also, you can try ragi jowar roti from Fitelo’s recipe collection.

These are easy ways to enjoy ragi in your meals and snacks, providing you with a boost of nutrition and flavor!

5 Healthy Ragi Recipes To Try

These are the 5 healthy recipes of ragi that you can try at your home.

1. Ragi And Milk Porridge

Warm and nutritious ragi and milk porridge are a comforting breakfast or a healthy snack any time of the day. Follow the steps to make it at home:

Ingredients:

• 1/4 cup ragi flour
• 1 cup milk
• 1-2 tablespoons of sweetener of your choice (such as stevia, jaggery, or honey)
• Optional toppings: chopped nuts, sliced fruits, or dried fruits

Instructions:

1. Firstly, in a saucepan, on medium heat, warm the milk.
2. Once the milk is boiled, lower the flame and add ragi flour.
3. Let it cook in the milk for 5-6 minutes. Add the sweetener of your choice (stevia, jaggery, or honey) and stir until it dissolves.
4. Remove the saucepan from the heat and let the porridge cool slightly before serving.
5. To enhance ragi benefits, serve the ragi and milk porridge with chopped nuts, sliced fruits, or dried fruits.

2. Ragi Halwa

It is a sweet dish made from ragi flour, ghee, and sweetener of your choice. You can garnish the halwa with assorted nuts. So try this sweet dessert at home.

Ingredients:

• 1/2 cup ragi flour
• 1/4 cup ghee (clarified butter)
• Jaggery or stevia (adjust according to taste)
• 1 cup water
• A pinch of cardamom powder
• Chopped nuts for garnish (optional)

Instructions:

1. Heat ghee in a pan over medium heat.
2. Add ragi flour to the pan and roast it in ghee until it turns aromatic and slightly golden brown.
3. In a separate saucepan, heat water and jaggery (or sugar) until the jaggery dissolves completely and forms a syrup.
4. Slowly pour the jaggery syrup into the roasted ragi flour while stirring continuously to avoid lumps.
5. Cook the mixture over low heat, stirring constantly, until it thickens and starts to leave the sides of the pan. This should take about 5-7 minutes.
6. Add a pinch of cardamom powder for flavor and mix well.
7. Once the halwa reaches the consistency you want, remove it from the heat and Garnish with chopped nuts, if you are using it.
8. Finally, serve warm and enjoy the ragi benefits in the form of delicious ragi halwa as a dessert or snack!

3. Ragi Masala Roti

Make this nutritious and flavourful roti made with ragi and a blend of spices and herbs. It is a popular dish in India that you can enjoy with yogurt, pickle, or chutney.

Ingredients:

• 1 cup ragi flour
• 1/4 cup finely chopped onions
• 2 tablespoons finely chopped coriander leaves
• 1 green chili, finely chopped
• 1 medium carrot, shredded
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1/2 cup coriander leaves, finely chopped
• Salt to taste
• Water, as needed
• Ghee or oil for cooking

Instructions:

1. In a mixing bowl, combine the ragi flour, chopped onions, carrots, coriander leaves, green chili, cumin seeds, turmeric powder, red chili powder, and salt.
2. Gradually add water to the mixture and knead it into a soft dough.
3. Divide the dough into small portions and shape them into balls.
4. Heat a griddle or tawa. Meanwhile, take one portion of the dough and flatten it slightly with your hands to form a small disc.
5. Place the rolled dough on the hot griddle, and with the help of a rolling pin, spread it out evenly into a thin roti.
6. Cook the roti on both sides until golden brown spots form. Brush the roti with ghee or oil on both sides.
7. Finally, serve the ragi masala roti hot with yogurt, pickle, or chutney, and reap the ragi benefits.

4. Ragi Malt

Ragi malt is a nutritious beverage, which you can enjoy warm as a comforting beverage during the winter or as a post-workout refreshment.

Ingredients:

• 2 tbsp ragi flour
• 1 cup milk or water
• 1-2 tbsp jaggery or stevia (to taste)
• Pinch of cardamom powder (optional)
• Chopped nuts for garnish (optional)

Instructions:

1. Firstly, mix ragi flour with a little water in a saucepan.
2. Add remaining water or milk and bring to a gentle boil.
3. Simmer for 5-7 minutes until thickened.
4. Sweeten with jaggery or stevia, and add cardamom powder if you want.
5. Lastly, serve warm, garnished with chopped nuts. Enjoy your nutritious ragi malt!

5. Ragi Onion Masala Dosa

Masala dosa is a favorite dish for many of us. But we can make it more healthy by adding ragi flour to the dosa batter. So, it can be your go-to healthy breakfast.

Ingredients:

• 1 cup ragi flour
• 1/4 cup of rice flour
• 1/4 cup finely chopped onions
• 1 green chili, finely chopped (optional)
• 1/4 teaspoon cumin seeds
• Salt to taste
• Ghee or oil for cooking

Instructions:

1. Firstly, in a mixing bowl, combine the ragi flour, rice flour, chopped onions, green chili (if using), cumin seeds, and salt.
2. Add water to the mixture and whisk until you get a smooth batter consistency. Then leave the batter for 30 minutes.
3. Then, heat a non-stick dosa tawa over medium heat.
4. Pour a ladleful of the ragi batter and spread the batter to form a thin dosa from the back of the ladle.
5. Drizzle a little ghee or oil around the edges of the dosa and in the center.
6. Cook the dosa until the edges start to crisp up and turn golden brown.
7. Sprinkle some extra chopped onions on top of the dosa and press them lightly into the batter.
8. Flip the dosa and cook for another minute, or until it is cooked through and crisp.
9. Fold the dosa in half or roll it up and transfer it to a serving plate.
10. Finally, serve hot with your favorite chutney or sambar, and enjoy ragi benefits in the form of delicious ragi onion masala dosa!

Side Effects Of Eating Ragi

Ragi is a highly nutritious grain, but it may have some side effects for certain individuals. People with sensitive digestive systems can experience bloating, gas, or indigestion when consuming ragi.

Ragi contains phytates, and it can interfere with the absorption of minerals like iron and zinc. However, you can reduce phytate levels and enhance mineral absorption by soaking, fermenting, or sprouting ragi.

Ragi can contribute to the formation of urinary or kidney stones. It contains oxalates, and they can contribute to the formation of kidney stones in vulnerable individuals. So, consume ragi in moderation and drink plenty of water to minimize this risk.

Overall, ragi is safe for most people when consumed in moderation as part of a balanced diet. However, if you experience any adverse reactions after consuming ragi, it’s best to consult with a healthcare professional.

Precautions To Take With Ragi

Ragi offers numerous health benefits. However, it is important to take certain precautions to avoid any health issues.

• Avoid having ragi in excess because that can lead to more oxalic acid in the body and cause digestive discomfort.
  
• The nutrient components of ragi take more time to digest and get absorbed in the body, so try to have ragi in the morning, afternoon, or early in the evening.
  
• To reduce the effect of phytate and enjoy ragi benefits, soak or sprout ragi before consumption, this will enhance the absorption of minerals in the body. If you are trying ragi for the first time, monitor for any allergy symptoms.
  
• People with thyroid issues should consult with their doctor before adding ragi to their diet. The goitrogenic properties of ragi can worsen the condition.
  
• Also, before adding ragi to an infant or young child’s diet, consult with a pediatrician.

Conclusion

Ragi, or finger millets, are known by several names all over India and the world. This reddish brown seed is rich in protein, calcium, and iron.

It provides numerous health benefits, from stronger bones to improved cardiovascular health. The fiber and protein content of ragi can also promote weight loss.

You can consume ragi in various ways. Some include porridge, roti, idli, and dosa, or ragi soup with vegetables or snacks. We have provided you with a few ragi recipes that you can make at home.

It is important to keep in mind that excessive consumption of ragi can have side effects. Some can experience digestive issues or allergies. Moreover, people with susceptibility to urinary issues can get kidney stones.

So, practice the necessary precautions such as consuming it in moderation, soaking it before cooking, and trying to avoid it if you experience any allergies. This will help you reap the maximum ragi benefits.

Frequently Asked Questions

Is Ragi Water Good For Health?

Ragi water, or ragi malt, is a nutritious beverage packed with vitamins, minerals, and dietary fiber. Ragi water benefits with digestion, hydration, and overall health.

Can I Drink Ragi Every Day?

Yes, you can drink ragi water or incorporate ragi into your diet daily as part of a balanced meal plan. However, moderation is key to preventing overconsumption of anti-nutrients and ensuring a varied nutrient intake.

How Long Should Ragi Be Soaked?

Soak ragi grains for at least 8 hours or overnight to reduce anti-nutrients like phytic acid, which can inhibit nutrient absorption. This soaking process helps improve digestibility and nutrient availability when consuming ragi.

Is It Good To Eat Ragi At Night?

You can consume ragi at night as it provides a slow-release source of energy and contains nutrients that promote better sleep, such as magnesium and tryptophan. Make sure you are eating at dinner time 2-3 hours before your sleep.

Is Ragi High In Protein?

Yes, ragi is relatively high in protein compared to other grains, making it a valuable plant-based protein source. It contains about 7-9 grams of protein per 100 grams, which helps in muscle repair and growth.

Contact Us

We want to hear from you! Share your thoughts on ragi benefits in the comments below, and more ragi recipes are available on our website. 

Moreover, if you are looking for a customized diet plan for better health or weight loss you can contact us today. Our dietitians will discuss how we can help you achieve your health goals. 

Drop your queries here, and our team will be happy to help you and let’s get healthier together!

Disclaimer

This blog post will help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.