Ragi - Benefits, Nutrition, Uses, Side Effects & Recipes

Ragi or Raagi, scientifically known as Eleusine coracana, is a nutrient-rich cereal grain cultivated for thousands of years, primarily in Africa and Asia. Being a very adaptable crop, Ragi is well-suited to the Indian climate. 

It is typically ground into flour and used to make various dishes, such as porridge, flatbreads, and baked goods. Several other names in different languages know the grain. These names include:

1. Finger millet in English

2. Nachni in Marathi

3. Madua in Bengali 

4. Ragulu in Telugu

5. Kezhvaragu in Tamil

What sets ragi apart is its impressive nutritional profile. It is a good source of dietary fibre, complex carbohydrates, protein, and essential minerals like calcium and iron.

Ragi is known for its impressive nutritional content. The following is a breakdown of the ragi nutritional value per 100 grams of ragi: 

Incorporating ragi into the diet can be a flavorful and healthful choice. It offers an array of benefits that contribute to your overall well-being. The most common benefits of eating ragi include:

1. Weight Management

   One of the most important ragi benefits is its ability to help lose weight. The dietary fibre in ragi provides a feeling of fullness, reducing excessive food consumption. 
   
   Ragi is most effective when enjoyed during your morning meal. The grain contains tryptophan, an amino acid that supports weight loss. It curbs appetite and reduces hunger, helping you manage your food intake. 

2.  Excellent Source of Proteins

   Ragi is a rich source of protein. The high protein content of ragi helps prevent malnutrition. It holds a special protein, eleusinin, which can be easily incorporated into the body. Plus, it packs vital amino acids like tryptophan and methionine, which are deficient in most grains.

   1. Tryptophan is used to make proteins. It also produces certain neurotransmitters (chemical messengers in the body).  
   2. Methionine makes proteins and other compounds in the body. 
      
      
   Methionine makes up 5% of the ragi’s protein content. This makes ragi a good source of protein, especially for vegetarians. 

3. Helps Control Diabetes

Ragi’s seed coat boasts a wealth of polyphenols and dietary fibres compared to rice, maize, and wheat. Polyphenols are plant chemicals that slow the digestion process. The grain’s remarkable feature lies in its low glycemic index.

It effectively curbs food cravings and ensures gradual digestion. As a result, this helps maintain blood sugar levels within the recommended range.

4. Gluten-Free Alternative

   Many individuals develop gluten intolerance, particularly to wheat found in common Indian dishes. Being naturally gluten-free, Ragi makes an excellent replacement for wheat in recipes like chapatis, dosas, and sweets.

   This makes it a go-to choice, especially for those with celiac disease (a chronic digestive disorder triggered by an abnormal reaction to gluten). However, it is important to note that ragi is best consumed in the morning for optimal digestion due to its fibre-rich nature.

   Nighttime consumption might not be suitable, especially for those with digestive issues or gluten allergies.

5. Prevents Anaemia

   Iron deficiency anaemia is a common problem in India. It results in excessive fatigue and low productivity levels. But not with ragi! Its high iron content is one of the most important ragi or finger millet benefits.

   It helps combat iron deficiency anaemia. Regular raagi dosa or roti consumption can help increase haemoglobin and overall energy levels.

6.  Improves Bone Strength

   Ragi is rich in calcium. As a result, it helps maintain strong and healthy bones. It is especially beneficial for individuals at risk of osteoporosis.

   It also promotes bone development in growing children. Younger individuals can consume ragi daily. However, middle-aged and older adults should eat controlled portions to avoid gastrointestinal and kidney complications.

7. Prevents Skin Ageing and Hair Loss

   Ragi stands as a natural skincare ally that helps with anti-ageing. The numerous ragi benefits for the skin include: 

   1. Protection against rashes

   2.  Wrinkles

   3. Dull complexion

This happens due to essential amino acids, including methionine and lysine, in ragi. Both methionine and lysine are needed to make proteins not made by the body. You need to get them through the diet. Furthermore, the antioxidants in ragi combat bodily stress, effectively counteracting ageing. By revitalising skin cells, it bestows a fresh and vibrant appearance.

One of the most important ragi benefits for hair is preventing hair loss. Abundant in proteins, ragi can help promote healthier and stronger locks. Plus, it prevents premature greying of hair.

8. Enhances Nervous System Performance

Incorporating controlled portions of ragi into your daily diet aids in improving the conduction of nerve impulses. It stimulates memory centres in the brain and induces a calming effect on the mind. 

This effect is attributed to the increased presence of the amino acid tryptophan. By regulating serotonin levels (a key neurotransmitter), ragi alleviates anxiety and insomnia concerns. The result? A positive mood and a restful sleep!

9. Increases Lactation

Next on the list of mandia benefits: Increased production of the mother’s milk. Consuming soaked ragi in the morning benefits pregnant and lactating women significantly. 

Ragi’s abundant iron and calcium content helps boost milk production and ensures hormonal balance in expectant and new nursing moms.

10. Fulfills the Child’s Nutritional Needs

Ragi’s rich nutritional profile renders it an ideal choice for fulfilling the nutrient needs of growing children. In many parts of India, infants and young kids are often introduced to a ragi flour-based kanji or malt. 

This is especially true during weaning (switching a baby’s diet from breast milk to other drinks and foods). Incorporating ragi malt or kanji into a child’s diet promotes wholesome growth and nourishes their young bodies.

Incorporating ragi into the diet is easy and versatile. Whether sweet or savoury, ragi can be a valuable addition to your meals, offering various health benefits. Some popular ragi uses include:

1. Ragi Porridge or Kanji: Prepare a nourishing porridge by cooking ragi flour in milk or water until it thickens. Sweeten with honey and flavour with cardamom for a comforting breakfast option. You can also prepare salted kanji by adding salt. Ragi porridge benefits include weight gain in kids and babies. 

2. Ragi Roti: Mix ragi flour with water to form a dough, then flatten and cook it to make nutritious flatbreads. These can be enjoyed with vegetables, curries, or chutneys. Ragi roti benefits the health of a person more than wheat flour roti. 

3. Raagi Dosa: Blend soaked ragi grains with other ingredients to create a batter, and then make dosas (crepes) on a tawa. These can be served with various chutneys or sambar. The recipe helps you get ragi dosa benefits and enjoy a delicious variation of this South Indian dish. 

4. Ragi Malt: Prepare a cooling and nutritious drink by mixing ragi flour with water or milk. You can add dry fruits and flavouring of your choice. 

5. Ragi Laddu: Combine ragi flour with jaggery, ghee, and nuts to make energy-packed ragi balls or laddus. One of the most important ragi laddu benefits is weight management. 

6. Ragi Idlis: To make a batter, blend ragi grains soaked in water with other ingredients. Steam it in idli moulds to create healthy and light idlis.

7. Ragi Cookies: Add ragi atta benefits into cookie dough for extra nutrition and a unique flavour. 

8. Ragi Halwa: Made with ragi powder, sugar, ghee, milk, and cardamom, it is a healthy dessert for toddlers and kids. 

9. Ragi Noodles: Ragi flour uses are versatile. With this flour, you can achieve a healthier alternative to conventional wheat-based noodles. 

Ragi is generally safe, nutritious, and well-tolerated by most individuals. However, there are side effects to be aware of. These side effects include:

1. Interference of Mineral Absorption: Like other whole grains, ragi contains phytic acid. It can hinder the absorption of certain minerals like iron, calcium, and zinc in the body. However, this can be mitigated by soaking ragi before use. 

2. Thyroid Impact: Ragi contains goitrogens. This can disrupt thyroid function and contribute to some individuals' thyroid gland enlargement (goitre).

3. Digestive Discomfort: Some individuals might experience digestive discomfort like gas, bloating, or indigestion when consuming ragi. This is especially true if the individuals are not accustomed to a high-fibre diet or consume ragi in excess amounts. 

4. Kidney Complications: Ragi contains oxalates. These compounds can contribute to kidney stone formation in some people.

5. Allergic Reactions: While rare, some individuals might be allergic to ragi. Allergic reactions can include symptoms like:

1. Itching

2. Swelling

3. Hives

4. Difficulty breathing

While ragi offers numerous health benefits, it is wise to take certain precautions. This helps ensure its safe and effective consumption. These precautions include: 

1. Moderation: Like any food, moderation is key. Avoid excessive consumption of ragi, as overindulgence can lead to increased oxalic acid and digestive discomfort. 

2. Prefer Mornings Over Night: Proteins and carbohydrates in ragi require sufficient time for breakdown and assimilation. Therefore, ragi dishes should be consumed in the morning or afternoon. However, if you drink ragi kanji or malt to treat insomnia or low moods, consume it 2-3 hours before bed. 

3. Method of Preparation: To reduce the impact of antinutrients like phytic acid, consider soaking or sprouting ragi before consumption. These methods can help enhance nutrient absorption.

4. Allergies: If you are trying ragi for the first time, monitor for adverse symptoms. Discontinue consumption if you experience allergic reactions. 

5. Thyroid Concerns: People with thyroid issues must consult a healthcare professional before adding ragi to their diet due to its goitrogenic properties.

6. Consumption by Babies: Introducing ragi to infants or young children requires caution. Consult a paediatrician before including it in a child’s diet.

Adding ragi to the diet can be a healthful choice with various benefits. From supporting weight management to boosting lactation, ragi offers a nutrient-rich addition to your meals. Embrace the goodness of this ancient grain to enhance your overall well-being and nourish your body from within.

Navigating ragi benefits and side effects can be made easier with the support of a healthcare professional. We at HexaHealth can help you connect with healthcare providers who are experts in this field. Trust us to provide valuable insights for your well-informed dietary choices. Schedule an appointment today to address your concerns about food choices or other health conditions. 

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