It is beneficial for the skin health as it contains amino acids like methionine and lysine. The presence of these nutrients and antioxidants in ragi can support overall health including skin.
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Ragi and other millets have emerged ideal options for people with diabetes due to presence of high fibre, minerals, and amino acids. It can also improve cholesterol levels and blood sugar.
Ragi malt has gained immense popularity as a nutritious breakfast option as it is naturally gluten free and rich in vital nutrients. Ragi, popularly known as finger millet, is whole grain grown extensively in India and parts of Africa. Ragi malt is a high protein source that contains high fibre content, calcium, and iron.
It is often recommended as part of balanced diet that can offer several benefits like better digestion, stronger bones, improved blood sugar balance, and effective weight management. It is beneficial for the skin health as it contains amino acids like methionine and lysine. The presence of these nutrients and antioxidants in ragi can support overall health including skin.
Dr Khursheed Rodrigues said, “ragi has a lot of neutral value and calcium being the core of it, growing up students definitely need calcium for good health, bones, teeth, everything. A lot of students don’t drink milk and this is one of the ways of them getting calcium. It helps them feel better throughout the day. Nutritional value of ragi malt is really good.” 1
In Southern India, it is consumed in the form of ragi mudde or finger millet balls.
Meanwhile, leading gastroenterologist Dr Pal Manickam highlighted the benefits of ragi saying, “ragi mudde is an amazing breakfast and it is a slow energy food, meaning it does not spike your sugar. It releases energy steadily. That is why people feel full, strong, and active for hours after eating it. Ragi is made by cooking ragi flour slowly in boiling water till it becomes thick and smooth. It is meant to be eaten warm not dry. Always pair it with a protein like dal, sambar curd, egg curry, chicken, or meat gravy. Without protein, you are missing the point. Add a vegetable-based side dish for gut health. Add a little healthy fat like ghee or coconut chutney or even groundnut chutney to improve your satiety.” 2
Ragi and other millets have emerged ideal options for people with diabetes due to presence of high fibre, minerals, and amino acids. It can also improve cholesterol levels and blood sugar. According to a report published in National Library of Medicine, “The health benefits associated with high fibre foods are delayed nutrient absorption, increased faecal bulk, lowering of blood lipids, prevention of colon cancer, barrier to digestion, mobility of intestinal contents, increased faecal transit time and fermentability characteristics.” 3 Check key benefits below:
Ragi Malt can bring down oxidative stress and inflammation.
The gluten free superfood helps in improving bone and teeth health and can prevent osteoporosis.
The presence of high fiber content promotes weight management as the food help you feel full for longer and bring down overall calorie intake by controlling cravings.
It supports diabetes management. Ragi has a low glycemic index (GI) and great fibre content that can prevent sharp blood sugar spike. It will support smooth bowel movement.
Improves digestive health by promoting regular bowel movement and preventing constipation.
It is rich source of iron that can fight anemia. Presence of zinc and antioxidant namely phenolic compounds can help in protecting cells, support skin and hair health.
Ingredients Required
2 tablespoon ragi flour
1.5 cups of water
½ cup milk
2 tablespoons of jaggery or sugar
Chopped almonds, raisins or cocoa poweder (optional)
Steps To Prepare
In a bowl, mix 2 tablespoon of ragi flour with ½ cup water to make a smooth paste.
Boil 1 cup of water in a large and heavy-bottomed pan.
On low flame, pour the ragi slurry into the boiling water while stirring continuously to prevent lumps.
Cook for approximately 7 minutes on low medium heat until the mixture turns thick and brown.
Add 2 tablespoon of jaggery or sugar. Keeping stirring until the sugar or jaggery gets completely dissolved.
Pour ½ cup of milk and cook for another 2 minutes
Add some chopped almonds, raisins, and cocoa powder.
Serve either hot or chilled.
How does ragi malt compare to other gluten-free grains in nutritional benefits?
Ragi malt is particularly rich in calcium, iron, high-quality protein, and dietary fiber compared to many gluten-free grains. Unlike some gluten-free options, ragi also contains important amino acids like methionine and lysine, supporting bone, skin, and overall health. Its low glycemic index further makes it suitable for blood sugar management, offering advantages beyond typical gluten-free grains.
What is the best way to consume ragi malt for maximum health benefits?
To maximize benefits, consume ragi malt warm and pair it with a protein source such as dal, sambar, curd, or meat to improve satiety and nutrient absorption. Adding a vegetable-based side enhances gut health, while healthy fats like ghee or coconut chutney improve satiety. This balanced approach supports digestion, steady energy release, and nutrient uptake.
Q: Can regular consumption of ragi malt aid in diabetes and weight management?
Yes, ragi malt is beneficial for people with diabetes due to its high fiber and low glycemic index, which helps control blood sugar spikes. The fiber content promotes fullness and reduces calorie intake, aiding weight management. Additionally, it supports improved cholesterol levels and digestive health, all crucial for managing diabetes and maintaining a healthy weight.
Is ragi malt effective in improving bone health and preventing osteoporosis?
Ragi malt is a rich source of calcium and other minerals essential for bone strength. Regular intake can help improve bone and teeth health and is known to prevent conditions like osteoporosis by providing the necessary nutrients for maintaining bone density.
How cost-effective and accessible is ragi malt as a nutritious breakfast option?
Ragi malt is cost-effective and widely accessible in India and parts of Africa, where finger millet is extensively grown. Its preparation uses simple ingredients like ragi flour, water, milk, and jaggery, making it an affordable, nutritious option for daily consumption compared to fortified cereals or supplements.
Dr Khursheed Rodrigues via Instagram|Nutritional value of ragi fortified drink
Leading gastroenterologist Dr Pal Manickam via Instagram|Ragi Mudde Benefits
National Library of Medicine|Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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