Ragi: Health Benefits and Delicious Recipes for Weight Loss

Healthy food ragi or finger millet with its green and dried stalks.

Finger millet, also known as ragi, is a cereal popular in South India and many African countries. It is regarded as a weight-loss miracle grain. It contains a lot of fibre and is high in calcium. It is widely regarded as the most effective treatment for diabetics. It’s also a popular baby food in southern India. Babies as young as 28 days are fed ragi porridge, which aids digestion. This will help to strengthen the baby’s bones by providing the body with a lot of calcium and iron.

Ragi Facts:

  • Karnataka is India’s leading producer of ragi, accounting for 58% of the country’s total output.
  • Unlike other cereals, this cereal does not need to be polished, making it healthier to consume.
  • It’s known as the “natural wonder grain” for weight loss.
  • Even on hot summer days, ragi keeps your body cool.

Ragi’s Health Benefits:

Prior to the 1950s, organically grown whole grains such as ragi, brown rice, and barley were considered a traditional diet until rice became India’s staple food. With the advent of Information and Technology (IT), most people adhere to a planned diet, making them prone to eating fast food. As a result, they suffer from heart disease and cancerous tumours in their bodies.

Doctors advise diabetics and healthy people to consume ragi to avoid such diseases. Most teenagers no longer eat this cereal. However, the focus of this article is on the long-term benefits and wonders that ragi can provide.

1. Protein-rich:

Eleusinian is the main protein found in ragi and has a high biological value. This protein aids in the prevention of malnutrition and is regarded as a good source of protein for vegetarians. Ragi’s methionine content accounts for 5% of the total protein content. Ragi has been cultivated for hundreds of years and is capable of growing at high altitudes and withstanding harsh weather conditions. Most dietitians rank ragi at the top of the food grain list due to its high carbohydrate content. Ragi cannot be polished like other grains because it is too small, allowing us to consume it in its natural state.

2. All-Natural Weight-Loss Supplement:

Ragi contains a lot of fibre, which keeps your stomach full and prevents you from having cravings. This aids in the loss of weight. It lowers your blood sugar level and converts it into insulin. Ragi is best consumed first thing in the morning. Ragi contains Tryptophan, an amino acid that aids in weight loss. Tryptophan suppresses your appetite, so you don’t feel hungry as often.

3. Prevents the Aging of Your Skin:

Ragi is an anti-aging cereal and a natural skincare agent. Ragi contains important amino acids such as methionine and lysine, which protect your skin from the risks of rashes, wrinkles, and dullness. Ragi’s antioxidants fight stress in your body, which helps reverse the signs of ageing. It rejuvenates the skin cells, making you look younger and healthier.

Ragi also contains Vitamin E, which is beneficial to the skin. Vitamin E acts as a natural antiseptic for wounds in the body. This lubricates the skin and forms a protective layer, allowing your skin to grow.

Ragi / Nachni , also known as finger millet and ragi flour, which is a healthy food and is gluten-free.

4. Ragi is Beneficial to Hair:

Ragi is high in protein and aids in the prevention of hair loss. It is highly recommended for people who are experiencing hair loss. Because hair is made of protein, it requires a lot of protein. Keratin is the most abundant protein in your hair. A lack of protein can cause hair loss, but consuming ragi will strengthen your hair and reduce hair loss.

Ragi is also said to prevent premature hair greying. This is usually caused by oxidation of tissues, and the antioxidants found in ragi will effectively prevent tissue damage, lowering the likelihood of having grey hair. Ragi contains magnesium, which is responsible for controlling hair loss. Ragi also improves blood circulation in the body, which aids in hair growth.

5. Ragi is high in calcium:

There is no cereal that comes close to ragi in terms of calcium content. Calcium is required for the development of human bones and helps to prevent osteoporosis, which occurs when bones become weak and fragile. Instead of taking calcium supplements, it is advised that you consume ragi porridge (ragi kanji). Ragi contains 344 milligrammes of calcium per 100 grammes, which is high and very good for your bones.

6. Increases Mother’s Milk Production:

Lactating women should consume more green ragi because it boosts haemoglobin levels, which increases the production of mothers milk in women. This is also known as increased lactation levels. A lactating mother should include green ragi in her daily diet because it increases amino acids and breast milk, calcium, and iron, all of which are essential for both the mother and the child.

7. Improves Diabetes Prevention:

Consuming ragi on a regular basis can help lower your risk of developing diabetes. This is due to the presence of polyphenols and dietary fibres in ragi. When compared to other whole wheat grains, ragi has a high fibre content. Consuming ragi on a regular basis lowers and stabilises your blood sugar levels. Ragi acts as an absorbent, absorbing starch and decreasing your body’s digestibility. This is why most people who eat ragi don’t get hungry very often.

8. Good Digestion:

Ragi contains dietary fibre, which aids in the digestion of food. Ragi improves the movement of food in your body, smoothening the flow of food through your intestines and retaining water in your body for waste excretion. Thus, ragi is a highly nutritious cereal that aids in the maintenance of good health. You can, however, enjoy various ragi dishes while maintaining a healthy lifestyle. This healthy cereal will keep you fit and healthy all day long, with recipes ranging from dosas to ragi balls.

9. Ragi Keeps You Calm:

Ragi has the amazing benefit of acting as a natural relaxant for your body. Ragi aids in the treatment of anxiety, insomnia, and depression. It calms down all of these anxiety disorders and keeps you relaxed throughout the day. It does help to clear your mind and keep you calm. Ragi literally acts as a cooling agent for your body on a hot summer day.

10. Helps to Prevent Colon Cancer:

Ragi is known to aid in cancer prevention because it contains fibre and phytonutrients that reduce the risk of colon cancer. Lignan, a type of nutrient found in ragi, is converted by your intestine into mammalian lignan, which protects women from breast cancer. Consuming ragi on a daily basis may lower our chances of developing cancer.

Two Delicious Ragi Recipes for Weight Loss

You may find it difficult to taste ragi for the first time now that you are aware of its numerous benefits. All you have to do is get used to the taste and you’ll be fine as you get older.

Ragi Onion Masala Dosa:

Ragi Dosa or finger millet dosa a south Indian traditional Breakfast served with chutney,sambar and potato masala topped with butter and served over a rustic wooden background, selective focus

Masala dosa is an all-time favourite in every home in south India, but what if it could be made healthier? To make ragi masala dosa, ragi flour must be added to the dosa batter. If you pair it with potato curry, you’ll have a nutritious and tasty breakfast.

Ragi Onion Masala Dosa Ingredients:

The ingredients listed below are for two servings. Ragi masala dosa is ready in 35 minutes. Here’s a list of the ingredients you’ll need before you start cooking:

  • 1 Cup of ragi flour
  • ¼ cup of rice flour
  • ¼ cup of yoghurt
  • 1 chopped onion
  • 1 chopped green chilli
  • 1 tablespoon of coriander leaves
  • Cooking oil
  • ½ cup of water
  • Salt

Ragi Onion Masala Dosa Preparation:

Step 1: In a mixing bowl, combine the ragi flour, rice flour, sliced green chilies, and curd with 12 cup of water and salt. After mixing, set aside the batter for 30 minutes. Check to see if the batter is smooth and slightly watery.

Step 2: Combine the chopped onions and coriander leaves in a large mixing bowl. In a small saucepan, heat 1 tablespoon of salt before adding mustard seeds. When the mustard seeds start to pop, add the cumin seeds and curry leaves.

Step 3: When the mixture is hot, add it to the ragi dosa batter. Then, in a frying pan, heat the oil over medium heat. When the pan is medium hot, add a scoop of ragi onion masala dosa and fry for 30 seconds, or until the dosa turns light brown. After 30 seconds, use a spatula to flip the dosa and cook for another 30 seconds. Your tasty and nutritious onion ragi masala dosa is now ready to serve.

Idli Ragi:

Ragi Idli, is a savory cake of south Indian origin and are made by steaming a batter consisting of ferment black lentils & Ragi.

To make soft, tasty, and healthy ragi idlis, you must first prepare all of the ingredients listed below. The ingredients listed below are for 3 to 4 servings and cooking time for idlis is 30 minutes.

Ragi Idli Ingredients:

  • 1 cup of idli rice
  • ½ cup of urad dal
  • ¼ cup of thick poha
  • 1.4 teaspoons of methi seeds
  • 1 cup of ragi flour
  • ⅓ cup of water
  • 1 teaspoon of rock salt

Ragi Idli Preparation:

Step 1: To make tasty ragi idlis, you must first prepare the idli batter. Soak the urad dal in water for 3 to 4 hours before cooking.

Step 2: In a separate bowl, soak the idli rava in water for 1 hour.

Step 3: Next, use a mixer to grind the urad dal. You can smooth it out with more water.

Step 4: Once the idli rava has fermented, add the ragi flour and idli rava to the urad dal batter and mix well.

Step 5: After that, set aside the batter for 8 to 10 hours to ferment

.Step 6: Once the fermentation is complete, add the salt and baking soda to the batter and thoroughly combine. Your ragi idli batter is now ready to cook.

Eating Ragi is beneficial, but not in excess.

Excessive eating is unhealthy, and ragi should be consumed in moderation so that your reliance on it does not dictate your eating habits. Excessive ragi consumption can raise the amount of oxalic acid in the body. This is not, however, recommended for people who have kidney stones. Ragi is high in healthy nutrients that fight disease and relax your body, allowing it to function normally. As a result, this cereal should be included in your daily diet to ensure a healthy and balanced diet.

Disclaimer: The information on this website is provided solely for educational purposes and is not intended to be a substitute for medical treatment from a healthcare professional. Due to the reader’s unique individual needs, the reader should consult their physician to determine the information’s suitability for the reader’s situation.