Calories in Ragi Roti - Nutritional Facts, Protein, Benefits

Finger millet is a highly nutritious grain, surpassing many common cereals.  Ragi is rich in essential minerals like calcium and iron, which keep your body healthy and strong. 

Moreover, the dietary fibre and polyphenols found in finger millet offer various health benefits, such as preventing diabetes, providing antioxidants and reducing cholesterol levels in those who consume it regularly. 

Ragi roti is an Indian flatbread cooked using ragi flour, water, and a dash of salt. It's a popular dish in many South Indian households. Ragi roti is commonly paired with chutneys, curries, or yoghurt. 

The calories in ragi roti vary depending on the size and thickness of the roti as well as the recipe. According to FatSecret, a standard-sized ragi roti (about 6 inches in diameter) provides about 118 calories on average. However, this is only an estimate. The exact calories in one ragi roti may vary depending on the proportions of ragi flour and other ingredients used.

Ragi roti is made to satisfy taste buds and has health advantages. The following are the nutritional values for a typical serving of ragi roti, according to FatSecret.

Ragi roti has numerous health benefits, making it an excellent addition to your diet. Its nutritional composition makes it a superfood, improving well-being in various ways. Listed below are the major health benefits:

1. Rich in Dietary Fibre: Ragi roti is a good source of dietary fibre, which helps with digestion. It prevents constipation, promotes regular bowel motions, and promotes gut health.

2. Low in Calories: The number of calories in ragi roti is low. This makes it a good choice for individuals trying to lose weight or reduce their calorie intake.

3. High Protein Content: Ragi has more protein than other grains. This roti contains necessary amino acids (building blocks of protein) that help with muscle maintenance and growth.

4. Gluten-Free: Ragi is naturally gluten-free. It is an excellent choice for people with celiac disease or gluten intolerance.

5. Iron Boost: It is high in iron, which helps to avoid anaemia and provides appropriate oxygen flow throughout the body.

6. Rich in Calcium: Ragi is a good source of calcium, which is necessary for strong bones and teeth. It is particularly important for people who are at risk of osteoporosis.

7. Magnesium for Heart Health: This kind of roti contains magnesium, which helps to maintain heart health. This is done by controlling blood pressure and supporting circulatory function.

8. Potassium for Blood Pressure: Ragi includes potassium. This aids in maintaining healthy blood pressure levels and preventing hypertension.

9. Antioxidant Properties: It is high in antioxidants, which fight free radicals (unstable molecules that can harm the body's cells). This also lowers the risk of chronic diseases while boosting overall health.

10. Regulates Blood Sugar: Ragi's high fibre content helps manage blood sugar levels. This makes it an excellent choice for people with diabetes or at risk of developing diabetes.

11. Weight Management: The fibre content of ragi roti produces a feeling of fullness. This lowers the likelihood of overeating and assists with weight management.

12. Enhances Skin Health: Ragi's antioxidants and vitamins contribute to better skin by preventing indications of ageing and fostering a vibrant complexion.

Ragi roti has various health benefits. However, it is important to consume it in moderation and consider a few factors. This is to ensure it meets your dietary needs and tastes. Listed below are ragi roti consumption guidelines and considerations:

Consumption Limit:

A reasonable portion size for most people is 1 to 2 standard-sized ragi rotis (about 6 inches in diameter) daily. This can substantially balance carbohydrates, fibre, and protein without raising calorie consumption.

Consider your daily calorie needs with age, gender, weight, and activity level. Make sure the calories in ragi roti are within your daily calorie limit. 

Points to Consider:

Before indulging in delicious ragi rotis, it’s best to consider important factors. This should be done so that one is always informed about how well it would fit into their diet. Important points need to be considered:

1. Diet: Ragi roti should be part of a varied and well-balanced diet. It is not wise to rely only on ragi roti for your dietary requirements. To get important nutrients, include cereals, vegetables, fruits, and proteins.

2. Portion Control: Be mindful of portion sizes. While ragi roti is a nutritious option, overeating can produce excess calories. A standard-sized roti works for most meals.

3. Gluten Sensitivity: Since ragi roti is gluten-free, it is an ideal alternative for people with gluten sensitivity or celiac disease. To avoid cross-contamination, make sure it's made in a gluten-free environment.

4. Allergies and Sensitivities: While ragi is generally well-tolerated, people allergic to specific grains or seeds should exercise caution. They can contact a healthcare practitioner before integrating ragi into their diet.

5. Kidney Patients: Individuals with kidney issues, particularly those in the later stages of kidney disease, may need to limit their intake of high-potassium foods such as ragi. It has a high potassium content, which might put additional strain on the kidneys. 

6. Phytic Acid Sensitivity: Ragi contains phytic acid. It is an antinutrient that can interfere with absorbing minerals like calcium and iron. The phytic acid level of ragi is not particularly high. However, people with mineral absorption difficulties or deficits must use caution.

While ragi roti has multiple health benefits when consumed in moderation, excessive use can result in various negative effects and health problems. Here are the side effects and precautions linked with consuming too much ragi roti:

1. Increased Oxalic Acid: Ragi contains oxalic acid, which has been linked to calcium absorption issues and the creation of kidney stones. Overconsumption of oxalate-rich foods like ragi may raise the risk of kidney stone formation. This is especially common in people predisposed to kidney stones.

2. Diarrhoea: Excessive consumption of ragi roti can cause intestinal discomfort, including diarrhoea. When ingested in significant numbers, the fibre content in ragi might have a laxative effect.

3. Constipation: On the flip side, overeating of ragi roti might cause constipation. If you do not stay hydrated to complement the increased fibre intake, this is a problem. Fibre absorbs water, and dehydration can lead to constipation.

4. Increased Potassium Levels: Ragi is high in potassium. However, excess potassium intake might harm people with kidney difficulties. This is because the kidneys may struggle to filter and remove excess potassium from the body. 

5. Nutrient Imbalance: Overreliance on ragi roti at the exclusion of other food groups may result in nutrient imbalances. A diet deficient in variety may result in shortages in key vitamins and minerals that ragi alone cannot sufficiently provide.

6. Excess Calories: Like any other food, ragi roti contributes to your daily calorie consumption. Overconsumption of calories in ragi roti without taking your total daily caloric demands into account can result in weight gain.

7. Blood Sugar Fluctuations: Ragi is often considered a good choice for managing blood sugar levels due to its low glycemic index. However, consuming ragi roti in a single sitting can rapidly increase blood sugar levels. This increase is more pronounced when ragi is consumed without other balancing nutrients.

There are several ways to enhance your calorie expenditure if you've enjoyed a serving of ragi roti and want to burn more calories. Try these exercises and ideas to help burn calories in ragi roti:

1. Cardiovascular Exercise: Exercise your heart by brisk walking, jogging, cycling, swimming, or dancing. These activities raise your heart rate and aid in efficiently burning calories in ragi roti. Aim for at least 30 minutes of moderate-intensity aerobic exercise.

2. Strength Training: Incorporate strength training exercises such as weightlifting, resistance band workouts, or bodyweight exercises. Building lean muscle mass can help you burn more calories in ragi roti. It can be done even at rest by increasing your basal metabolic rate.

3. HIIT (High-Intensity Interval Training): HIIT workouts consist of short bursts of intensive exercise followed by brief rest or low-intensity activity intervals. They can be quite efficient in burning calories and improving fitness quickly.

4. Aerobic Classes: Participating in group exercise courses such as spinning, Zumba, or aerobics can make calorie-burning more fun and social.

5. Take the Stairs: Choose stairs over lifts or escalators whenever feasible. Climbing stairs is an excellent way to engage your leg muscles and burn calories in ragi roti.

Ragi roti is a delicious and nutritious alternative to traditional wheat-based roti. Whether you want to manage your weight or enjoy a tasty meal, ragi roti is a fantastic choice.

Get in touch with HexaHealth if you have any medical concerns. The experts provide information about your needs and goals, ultimately leading to improved well-being. So, contact us today! 

Suggested Reads: