Now a day, People are suffering from different types of health issues or diseases but it all comes from an unhealthy diet & modern lifestyle. There are so many different types of grains growing in the world. Some of them are still unknown/have not been used in the diet by the young generation. One of them is Finger millet. We will discuss finger millet/ragi and the health benefits of finger millet/ragi and finger millet powder.
Table of Contents
What is Finger Millet or Ragi?
Finger millet is known as Ragi/ Nachani. They are tiny seeds, round in shape & brown in color. In many cultures, finger millet is used as a staple food. It is slightly sweet in taste. This crop originated in Africa and for so many years, it has been cultivated in Uganda and Ethiopia. Indian climatic condition also helps to grow ragi crop in many regions in India.
It is a superfood with super health benefits especially in the winter season as it makes you feel warm. It has lots of nutritious value than other food grains i.e. 10 times the calcium of wheat & rice as well as 3 times the calcium of milk. Its nutritious value can be increased by sprouting finger millet. Sprouting grains increase the bioavailability of minerals like calcium, protein, & zinc.
Organic Sprouted Ragi Flour | Finger Millet Flour | Nachni Flour
- M.R. Sprouted Ragi is 100% Natural & Homemade.
- We Sprout Ragi so as to increase vitamin C levels which further leads to the absorption of iron into the bloodstream.
- Ragi is considered a ‘Superfood’ as it has approx 10 times higher calcium content than other grains.
- This superfood has its own plethora of benefits, it helps in weight loss, boosts your immune system, lowers your high cholesterol levels, Maintains bone health, etc.
Health Benefits of Ragi or Finger Millet:
Finger millet has many nutrients, minerals & vitamins. Some of them are,
What are the benefits of ragi or Nachni benefits?
1. Calcium: Ragi is rich in calcium. Also, it is vegan which means a non-dairy source of calcium. As per the National Institute of Nutrition in India, a 100 g edible portion of ragi contains 364 mg of calcium which helps to develop your muscle and bone, teeth, especially in toddlers. It also prevents osteoporosis (a disease that weakens the bones).
2. Iron: Finger millet is an excellent source of iron. People with iron deficiency must include ragi in their diet. It increases your hemoglobin level and is helpful for those who are suffering from anemia.
3. Fiber: Nachani is a natural source of dietary fiber. It helps to support a good digestive system as well as gut health. It also helps to reduce the risk of colon cancer by eating enough fiber.
4. Protein: It is a very important nutrient for human health. It is one of the best sources of protein for vegetarian people.
5. Vitamin B: It is an important source of vitamin B which helps to improve brain function in healthy cells. It also reduces fatigue.
6. Antioxidants: Ragi seeds coat flavonoids and phenolic acids (types of antioxidants) which help in anti-aging. It also improves the health of hair and skin.
7. Diabetic: Ragi has a low glycemic index. Foods with a low glycemic index can help to reduce blood glucose levels.
8. Ragi for Weight loss: Nachani is rich in amino acids and it has less than 1 gram of simple sugars in one cup of cooked millet and more complex carbohydrates, which take a longer time to digest. This makes you feel your stomach full for a longer time and may help you in weight loss. Ragi good for weight loss.
9. Heart diseases: finger millet helps to improve heart health. It helps to reduce cholesterol levels, and high blood pressure and prevents heart blockage.
10. Finger millet is a good option for lactate women to develop their baby’s health. It increases the production of iron, calcium, and mineral-rich milk to breastfeed their baby.
11. Finger millet is also rich in calories with low fat. You can maintain a healthy weight by eating millet in moderation.
How to use finger millet flour in food/diet?
Here are the uses of finger millet/ragi powder or ragi flour to prepare many dishes.
- Ragi for babies : Finger millet can be sprouted, dried, and grind to get a powder form of sprouted ragi which is also known as Ragi Satva or Nachni Satva. Sprouted Ragi flour is a portion of very healthy food for babies (at least 6 months) \ and toddlers as cereal.
- Finger millet powder or finger millet flour can be used in Pancakes instead of wheat flour
- You can make ragi papad by using ragi powder or ragi atta & which can be stored for the next 12 months.
- The benefits of Ragi flour can also be used in cakes and cookies instead of refined wheat flour.
- In many regions of India, Nachani/Ragi is used to make Ragi porridge for babies, dosa, Ragi idli, paratha, roti, Bread, Ragi puttu, Ragi malt (ambil)also in sweets like Granola bar(burfi), biscuits, ragi balls/ ladoos (with jaggery), halwa, brownie, etc. In the USA you will find Ragi flakes, Ragi Noodles, etc.
Finger millet is gluten-free. It can be consumed by all age groups, the best option for gluten or lactose-intolerant people but should not intake in excess (in moderation) for better results.
Side effects of Ragi:
Everything on earth has its positive and negative points. Ragi is good for a healthy diet and plenty of health benefits finger millet but it is recommended to take advice from your doctor if you have any specific health issues. Below mentioned are some finger millet side effects on humans and health issues, let’s check.
- People with a thyroid issue – For those with a thyroid issue, finger millet can potentially interact with medications used to treat thyroid conditions. Finger millet contains goitrogens, which are substances that can interfere with the normal functioning of the thyroid gland. As a result, individuals with a thyroid condition should be cautious about consuming finger millet in large amounts.
- Kidney problem – For individuals with kidney problems, consuming finger millet can have adverse effects. Finger millet is high in oxalates, which can cause kidney stones in some people. Additionally, for individuals with kidney problems, the accumulation of oxalates can lead to further complications.
In conclusion, while finger millet is a nutritious grain that offers many health benefits, it is important to be aware of its potential side effects, especially for individuals with a thyroid issue or kidney problems. Before adding finger millet to your diet, it is recommended to consult with your doctor to ensure that it is safe for you to consume.
Also Read: Flax seeds: Healthy seeds for a healthy life
Who should not eat ragi?
People who have constipation issues should avoid eating ragi regularly as it is digested slowly. And also, people who have sensitive food reactions should avoid in-taking ragi and ragi flour products as it creates diarrhea and stomach gas.
FAQ:
What is Finger Millet called in the Indian language in a different region?
Finger millet in Hindi is called Ragi.
Finger millet in Malayalam is called Ragi / Moothari / Panji pullu.
Finger millet in Marathi called Nachni.
Finger millet in Kannada called Ragi.
Finger millet in Telugu is called Ragulu/ Ragula.
Finger millet in Bengali called Madua.
Finger millet in Tamil called Kezhavaragu.
Finger millet in Gujarati called Ragi /nagli/(nagli rotlas for Indian bread)
Ragi in English called Finger Millet.
Rupesh Sagvekar is Content writer, Food blogger and owner of Manvik Foods, an online shop in Mumbai, India that specializes in selling high-quality dry fruits, nuts, berries, whole and powdered spices. Under the authority of Manvik Enterprises Organisation, Rupesh and his team believe that quality is of the utmost importance. They take great care to ensure that their products are verified, tested, and of the best possible quality. Rupesh’s goal is to make sure that every customer is satisfied with what they receive from Manvik Foods.
As an Amazon affiliate, Manvik Foods ships their products all over India, allowing customers from all corners of the country to enjoy their delicious and nutritious products. With Rupesh at the helm, Manvik Foods has become known for their commitment to quality, exceptional customer service, and passion for healthy, natural foods.
