How ragi can help you live a healthier life
Ragi is one of the oldest grains in the world, and for good reason. It’s packed with nutrients that can help you live a healthier life.
Recently, it has become popular all over the world because of its amazing health benefits. Ragi is high in fibre, protein, and minerals, and it has been shown to help control blood sugar levels, improve heart health, and promote weight loss.
What is Ragi?
Ragi, also known as finger millet, is a type of cereal grain that is native to Africa and Asia. It’s one of the oldest grains in the world and has been cultivated for thousands of years. Ragi has been a staple food in many cultures for centuries.
Ragi is a small, reddish-brown grain that resembles a cross between oats and barley. It’s typically ground into flour or made into flakes, which can be used to make porridge or added to baked goods. Ragi flour is made by grinding the whole grain into a powder.
Ragi is a good source of several nutrients, including fibre, protein, calcium, iron, and magnesium. It also contains high levels of amino acids, making it a complete protein. This makes it an excellent choice for vegetarians and vegans who want to increase their protein intake.
History of Ragi
Ragi has been cultivated for thousands of years and is thought to have originated in Ethiopia. It’s been a staple food in many cultures, including India, where it’s known as “kezhvaragu” or “ragi mudde.” In the past, ragi was often used as a form of currency because of its high nutritional value.
Ragi was introduced to Europe in the 18th century and has since become popular in many countries. During World War II, ragi was introduced to many parts of the world as a famine relief food because it’s so nutrient-dense. It quickly became popular in Africa and Asia for its ability to sustain those who are malnourished.
Today, ragi is most commonly consumed in India and Africa. In India, it’s often made into flour or porridge called kali. Kali is a traditional dish that is served with milk and sugar. In Africa, ragi are often used to make a type of flatbread called ugali.
Ragi Nutritional facts:
1 cup (100 grams) of cooked ragi provides:
- Calories: 366
- Protein: 7 grams
- Fat: 3 grams
- Carbohydrates: 78 grams
- Fibre: 7 grams
- calcium: 20% of the RDA (Recommended Dietary Allowance)
- iron: 35% of the RDA
- magnesium: 30% of the RDA
Ragi in traditional medicine:
Ragi has been used in traditional medicine for centuries. In Ayurveda, ragi is considered a tridoshic (balancing) food and is said to be good for all body types. It is also thought to be helpful in promoting weight loss.
In India, it’s often used to treat anaemia and diabetes. It’s also thought to be helpful in promoting weight loss and improving digestion.
In Africa, ragi are often used to treat malaria and other diseases. It’s also used as a natural remedy for diarrhoea, indigestion, and constipation.
Ragi as a baby food:
Ragi is an excellent source of food for infants and young children. It is highly nutritious and easily digestible. Ragi porridge is a popular weaning food in many parts of India.
Adding ragi to the diet of young children can help them in various ways. It aids in the development of strong bones and teeth and also helps in the proper growth and development of muscles. Ragi is also known to improve digestion, Boost immunity, and protect against infections.
Health benefits of Ragi
Ragi is a nutrient-dense food that offers numerous health benefits. Here are some of the most well-known health benefits of ragi:
1. Ragi is a complete protein:
Ragi is a complete protein, meaning that it contains all the essential amino acids needed for human health. This makes ragi an excellent choice for people who want to increase their protein intake.
Protein is important for cell growth and repair, as well as for the production of enzymes and hormones. It’s also necessary for building and maintaining muscle mass.
Ragi is a good source of protein, making it a valuable food for vegetarians and vegans.
Ragi is a complete protein, which means that it contains all of the essential amino acids that the body needs.
2. Ragi improves Digestive health:
Ragi is high in fibre, which is important for digestion and gut health. Fibre helps to keep the digestive system regular and can also help to reduce the risk of constipation and other digestive problems.
Fibre is also beneficial for heart health by helping to lower cholesterol levels and blood pressure.
3. Ragi helps in weight loss:
Ragi is a low-calorie food that is high in fibre and protein. This makes it an excellent choice for people who are trying to lose weight.
The high fibre content of ragi helps to keep you feeling full for longer, which can help to reduce calorie intake and prevent overeating. The protein in ragi also helps to boost metabolism and promote fat burning.
4. Ragi is rich in vitamins and minerals:
Ragi is a good source of many vitamins and minerals, including calcium, iron, magnesium, phosphorus, and potassium.
Calcium is essential for bone health, while the iron is needed for the production of red blood cells. Magnesium plays a role in energy production and muscle contraction.
5. Ragi can help to lower cholesterol levels:
Ragi is rich in soluble fibre, which has been shown to help lower cholesterol levels. Soluble fibre binds with cholesterol and prevents it from being absorbed into the bloodstream.
This can help to reduce the risk of heart disease and stroke.
6. Ragi may improve blood sugar control:
Ragi has a low glycaemic index (GI), which means that it doesn’t cause a sudden spike in blood sugar levels after eating.
For people with diabetes, this is important as it can help to regulate blood sugar levels and prevent spikes.
7. Ragi is a good source of antioxidants:
Ragi is a good source of antioxidants, which are important for overall health. Antioxidants help to protect the body from damage caused by free radicals.
Free radicals are unstable molecules that can damage cells and lead to inflammation. This can contribute to the development of chronic diseases such as heart disease, cancer, and Alzheimer’s disease.
8. Ragi may improve bone health:
Ragi is a good source of calcium, which is essential for strong bones. Calcium helps to maintain bone density and prevent osteoporosis.
Ragi also contains magnesium, which is necessary for the absorption of calcium into the bones.
9. Ragi may protect against cancer:
Ragi is a good source of antioxidants, which can help to protect the body against damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to inflammation.
This can contribute to the development of chronic diseases such as cancer. Antioxidants may help to reduce the risk of some types of cancer, such as breast cancer and colon cancer.
10. Ragi may improve brain function:
Ragi is a good source of iron, which is important for the production of neurotransmitters. Neurotransmitters are chemical messengers that help to transmit signals between cells in the brain.
Iron is also necessary for the formation of myelin, which is a protective layer around nerve cells. Myelin helps to improve nerve function and can prevent cognitive decline.
11. Ragi may boost immunity:
Ragi is a good source of vitamins and minerals, including vitamin C and zinc. Vitamin C is an important nutrient for immune health, while zinc plays a role in the development and function of immune cells.
A strong immune system is important for protecting the body against infections and diseases.
12. Ragi may improve skin health:
Ragi is a good source of vitamins and minerals, including vitamin A, vitamin C, and zinc. Vitamin A is important for cell growth and differentiation, while vitamin C helps to protect the skin from damage caused by ultraviolet (UV) radiation.
Zinc plays a role in wound healing and can help to reduce the appearance of scars.
13. Ragi may help to relieve stress:
Ragi is a good source of magnesium, which is known for its relaxation properties. Magnesium has been shown to help reduce the symptoms of anxiety and stress.
It can also help to improve sleep quality and reduce the risk of stress-related diseases such as heart disease.
14. Ragi has anti-microbial properties:
Ragi contains anti-microbial properties that can help to protect the body against infections.
The anti-microbial properties of ragi can help to reduce the growth of harmful bacteria and yeast in the gut.
This can help to improve digestive health and prevent gastrointestinal disorders.
Ragi - Is gluten free?
Ragi is a kind of grain that is gluten free. This means that it does not contain the protein gluten, which is found in wheat and other grains. This makes it a good choice for people with celiac disease or gluten intolerance.
Ragi is also rich in fiber and minerals, and has a low glycemic index, making it a healthy food choice for people with diabetes.
Recipes using Ragi
There are many recipes that can be made using ragi. Some of these include:
1. Ragi porridge:
Ragi porridge is a simple and healthy breakfast option. It is made by cooking ragi flour in water or milk until it forms a thick paste.
2. Ragi balls:
Ragi balls are a popular snack in South India. They are made by mixing ragi flour with water to form a dough, which is then rolled into small balls.
3. Ragi Roti:
Ragi roti is a type of flatbread that is traditionally made with wheat flour. However, it can also be made with ragi flour.
4. Ragi Dosa:
Ragi dosa is a popular South Indian dish that is made from a fermented batter of rice and ragi flour.
5. Ragi Upma:
Ragi Upma is a popular breakfast dish in South India. It is made by cooking ragi flour in water or milk until it forms a thick paste.
Bottom Line:
Ragi is a nutritious grain that is gluten free and rich in fiber, vitamins, and minerals. It has a variety of health benefits, including improved brain function, better skin health, and reduced stress levels. Ragi can be used in many different recipes, such as porridge, roti, dosa, and upma.