Ragi, or finger millet, is a gluten-free grain rich in calcium, iron, fiber, amino acids, and antioxidants. It supports bone health, weight management, anemia, diabetes, pregnancy nutrition, heart health, and skin vitality. Ragi can be eaten as porridge, rotis, dosas, cookies, laddoos, or sprouted flour, making it a powerhouse for balanced and sustainable nutrition.
Finger millet (Eleusine coracana), commonly called ragi, is a sustainable superfood that thrives even in dry conditions and needs very little water or care, making it perfect for eco-friendly farming.
It is a nutritious, gluten-free cereal packed with a high calcium content. It is also a rich source of dietary fiber, iron, essential amino acids, polyphenols and antioxidants. It is also known as Nachni, Mandua, Mandal, Kodra, Taidalu, Kezhvaragu.
In terms of macronutrient content, ragi is comparable to rice, providing approximately 6–8% protein and 1–2% fat. However, it surpasses both rice and wheat in its mineral and micronutrient composition. Ragi is especially important for vegetarians to have to get proper nutrition.
Ragi seeds are really small, like mustard seeds, and are reddish brown in color. The outside hull of ragi is not edible, hence it is removed and then used. It can even be ground into a powder and be used as a flour, which is the most common way of using it.
Health Benefits of Ragi
Bone Health: Ragi has an exceptional calcium content (344 mg/100gm), which is significantly higher levels compared to other cereals, making it excellent for preventing osteoporosis, improving bone mineral density and supporting bone development in children and women. Due to its high calcium and easy digestibility, in many parts of India, its grains are malted and used for weaning babies.
Weight Management: Ragi has a very little natural fat, which makes it apt for those looking to lose weight. It contains Tryptophan amino acid that helps in controlling our body weight by reducing appetite. Ragi has a slow digestion rate, which keeps us away from consuming excess calories.
Anemia: Ragi is very good source of iron, which is beneficial for those having low hemoglobin levels and who don't have sufficient number of red blood cells.
Diabetes: Ragi is beneficial in the regulation of blood glucose levels and the enhancement of antioxidant defense mechanisms. Its inclusion in the diet contributes to improved glycemic control, hence helping the people with diabetes.
Celiac Disease Management: Ragi is a safe option for people with celiac disease and those with gluten allergy because it is naturally gluten-free. It is a healthy substitute to wheat helping in digestion and improving overall health.
Ragi During Pregnancy: Ragi-based foods are good for improving maternal nutritional status, including positive impacts on weight gain and body mass index (BMI) during pregnancy.
Heart Health: Polyphenols and antioxidants in Ragi reduce oxidative stress, lower cholesterol, and protect cardiovascular health.
Good Skin: It helps in maintaining the glow of the skin and prevents the formation of wrinkles and sagging.
Ways to Add Ragi to Your Diet
Ragi's popularity as a super grain is growing by the day. Many confectionery brands now promote ragi biscuits, ragi chips etc. as part of their offerings. At the artisanal level, bakers are creating ragi-based cookies, muffins, and cakes.
If you would like to include Ragi in your diet, here are a few suggestions on how to use it.
- Ragi porridge is a very healthy breakfast
- Ragi Malt is also a healthy breakfast drink
- Ragi rotis or dosas/idlis are healthy alternatives to wheat
- Ragi cookies or laddoos or ragi cake for a guilt-free snacking
- Ragi pakodas can be made with vegetables
- Ragi flour can be mixed with other grains for a balanced nutrition
- Ragi Mudde is a traditional dish from southern parts of India
- Sprouted ragi is even more nutritious because the sprouting process boosts its vitamin, mineral, and antioxidant levels. When ragi is soaked and allowed to germinate, its calcium and iron become easier for the body to absorb, and its fiber helps improve digestion.
There are multiple ways to enjoy ragi and make the most of its health benefits.
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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