Ragi helps in weight loss due to its low glycemic index, which releases sugar slowly into the bloodstream, controlling blood sugar levels. (Photo: Shutterstock)
Whether you want to improve your nutrition or are looking to lose weight, incorporating ragi into your diet is delicious and beneficial.
Ragi, also known as finger millet, nagli, nachni or madua in different parts of India, is famous all over the world for its exceptional health benefits. With its impressive nutritional profile, ragi has become popular globally, particularly in recent years.
Ragi is a staple food in many tribal cultures. In Jawhar, a hill station in the Western Ghats of Maharashtra, villagers consume it daily. Nishant Singh, an alumnus of SBI Youth Foundation for India and founder of Jawhar Farms, promotes millets and other tribal ingredients in Jawhar. He points out that the villagers revere their crops as deities, ensuring that there is no wastage. This sacredness is maintained throughout the life cycle of ragi cultivation and consumption. Elders attribute their longevity to ragi, which has also been a crucial resource during famines and hunger. Despite the lack of market response, they continue to grow ragi for personal consumption, resulting in a natural, chemical-free crop. This deep connection between people and their crops is truly inspiring.
Benefits of consuming Ragi
Rich in calcium and essential nutrients
Ragi is packed with essential nutrients. It is an excellent source of calcium, essential for healthy bones and teeth, and is rich in iron, protein and phosphorus. Its high fibre content aids digestion and prevents constipation.
Gluten free and vegan
Naturally gluten-free, ragi is suitable for people with gluten intolerance or celiac disease. It has a low phytic acid content, which improves nutrient absorption. Ragi is an excellent alternative to milk for vegans and lactose intolerant people, as it provides calcium, phosphorus and magnesium.
Natural agent for weight loss
Ragi helps in weight loss due to its low glycemic index, which releases sugar slowly into the bloodstream, thereby controlling blood sugar levels and keeping you fuller for longer. Its high fibre content also curbs appetite, preventing overeating.
Diabetes management
Ragi is an excellent cereal option for diabetics. Its fibre content helps keep blood sugar levels low by absorbing carbohydrates slowly. Also, its amino acid profile improves insulin resistance, which helps in managing diabetes.
Rich in antioxidants
Ragi contains antioxidants like polyphenols, tannins, and phytates, which help eliminate free radicals that cause oxidative stress and brain damage. By reducing oxidative stress, ragi can help prevent diseases like cancer, heart disease, and neurodegenerative disorders.
Why should you incorporate Ragi into your daily diet?
Nowadays, there are many convenient ways to include ragi in your diet. Ready-to-eat options include ragi laddoos, biscuits, papad, and namkeen. In the ready-to-cook category, you can find millet premix khichdi, ragi porridge, ragi sattva, and ragi halwa – all delicious and nutritious.
Whether you're improving your nutrition, maintaining a special diet, or looking to lose weight, incorporating ragi into your diet is delicious and beneficial. Adding this ancient grain to your daily routine can improve your health, save water, and help farmers. Embrace ragi and experience its numerous health benefits while contributing to a sustainable future.
