9 Surprising Benefits of Ragi That You Probably Didn’t Know
Introduction
With its unique taste, texture, and multiple forms, ragi is undoubtedly a valuable ingredient in the world of cereals. Its distinctive nature and health benefits make it a grain of interest for those seeking healthy flour options that will help them improve their daily diet. From ragi rotis, ragi milkshake to ragi halwa and ragi crackers, there are several ways in which you can incorporate this cereal in your balanced diet. Thinking of integrating ragi into your diet but don’t know where to begin? You have stumbled upon the right blog. This is the ultimate guide to the versatile cereal, Ragi. We will cover everything from the nutritional value of ragi, benefits of ragi to how you can add it to your diet.
Ragi: Appearance, Taste, and Texture, Other Names, Various Forms
With its rich cultural heritage and versatility, ragi offers endless culinary possibilities. Ragi, known by different names across the globe, carries with it a rich cultural significance that spans continents. Finger millet, African millet, nachani, mandua —these names tell stories of diverse culinary traditions and heritage that have embraced the wonders of ragi. Enjoy the crunch of whole grains in salads or soups, explore the versatility of ragi flour in flatbreads and baked goods, or savour the convenience of ragi flakes for a nourishing breakfast with milk or yoghurt. Let ragi ignite your creativity in the kitchen and elevate your meals to new heights of flavour and nutrition.
Nutritional Value of Ragi
Incorporating this grain into your diet allows you to tap into this nutritional powerhouse and enjoy the incredible health benefits of ragi’s diverse range of essential nutrients. From sustained energy and muscle health to digestion, bone strength, and oxygen transport, ragi offers a comprehensive nutritional package that promotes overall vitality and supports a healthy lifestyle.
Here is the nutritional value of Ragi per 100g
| Nutrient | Amount Per 100g |
|---|---|
| Energy | 336 kcal |
| Protein | 7.16 g |
| Carbohydrate | 66.82 g |
| Dietary Fibre | 11.18 g |
| Fats | 1.92 g |
| Iron | 3.9 mg |
| Calcium | 344 mg |
9 Health Benefits of Ragi
From providing essential nutrients to supporting various aspects of your well-being, here are a few ragi benefits that you should consider:- Sustained Energy Ragi's complex carbohydrates provide a steady release of energy, keeping you energised throughout the day. Unlike refined carbohydrates that cause energy spikes and crashes, the complex carbohydrates in ragi are digested slowly, providing a sustained and balanced energy supply. This can help prevent fatigue and keep you feeling alert and focused.
- Muscle Health The protein content in ragi supports muscle growth, repair, and overall muscle health. Protein is essential for the development and maintenance of muscles, making ragi an excellent choice for individuals looking to build and strengthen their muscles. Whether you're an athlete, a fitness enthusiast, or simply aiming to maintain muscle mass, incorporating ragi into your diet can contribute to your muscle health goals.
- Digestive Health Ragi's dietary fibre is highly beneficial for digestive health. It adds bulk to the stool, promotes regular bowel movements, and prevents constipation. The fibre in ragi also acts as a prebiotic, nourishing the beneficial bacteria in your gut and supporting a healthy gut microbiome. A healthy digestive system is essential for nutrient absorption, waste elimination, and overall well-being.
- Blood Sugar Control Ragi has a low glycemic index, which means it has a minimal impact on blood sugar levels. The complex carbohydrates in ragi are digested slowly, leading to a gradual and steady release of glucose into the bloodstream. This makes ragi a suitable grain for individuals with diabetes or those looking to manage their blood sugar levels. Including ragi in your diet can help prevent blood sugar spikes and dips, promoting stable energy levels and reducing the risk of insulin resistance.
- Bone Strength Ragi is rich in calcium, a vital mineral for maintaining strong and healthy bones. Adequate calcium intake is crucial for preventing conditions like osteoporosis and ensuring optimal bone density. Incorporating ragi into your diet can help meet your calcium needs and support bone health at any age.
- Iron Boost The iron content in ragi is beneficial for boosting iron levels in the body. Iron is essential for the production of red blood cells, which transport oxygen to various tissues and organs. Consuming ragi regularly can help prevent iron deficiency anaemia, a condition characterised by low red blood cell count and fatigue.
- Heart Health Ragi's fibre and antioxidants contribute to a healthy heart by managing cholesterol levels and reducing the risk of cardiovascular diseases. The dietary fibre in ragi helps lower bad cholesterol while maintaining or increasing good cholesterol levels. Additionally, the antioxidants present in ragi help prevent oxidative damage to the heart and blood vessels, reducing the risk of heart disease.
- Skin Health The antioxidants in ragi, such as phenolic compounds, help fight free radicals and protect the skin from oxidative stress. This can promote healthy and youthful-looking skin, reducing the signs of ageing like wrinkles, fine lines, and age spots. Including ragi in your diet can provide your skin with essential nutrients and contribute to a vibrant complexion.
- Eye Health Ragi contains antioxidants like carotenoids, specifically lutein and zeaxanthin, which are beneficial for eye health. These antioxidants help protect the eyes from oxidative damage caused by harmful free radicals and reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults By incorporating ragi into your diet, you can reap these health benefits and enhance your overall well-being. This versatile grain offers a wide range of nutrients that support various aspects of your health, making it a valuable addition to a balanced and nutritious diet.
Incorporating Ragi into Your Diet
When it comes to incorporating ragi into your diet, the options are plentiful. One trusted choice is ITC Store's Aashirvaad Ragi Atta, which opens up a world of nutritious and flavourful possibilities. With this high-quality product, you can effortlessly prepare delicious rotis, dosas, or idlis that showcase the ragi flour benefits. It is specifically designed to provide you with the convenience and assurance of superior quality to create soft ragi rotis, dosas and idlis that complement any meal.
Try Out: Aashirvaad Ragi Flour
Takeaway
The health benefits of ragi are a valuable addition to any diet. Its unique taste, texture, and versatility make it a delightful addition to any diet. From hearty porridges to delectable baked goods and crunchy toppings, ragi adds both nutritional value and flavour to your dishes. So, embrace the goodness of ragi and experience the transformative impact it can have on your overall well-being. Make grocery shopping easier by downloading the ITC Store grocery app from the Google Play and Apple App Store . Shop for your daily essentials with just a few taps.FAQ
Is Ragi gluten-free?
Yes, ragi is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or those following a gluten-free diet.Can Ragi help in controlling blood sugar levels?
Yes, ragi has a low glycemic index and contains beneficial compounds that can help regulate blood sugar levels. Including ragi in your diet can be beneficial for managing blood sugar levels, especially for individuals with diabetes or those aiming to control their blood sugar.Can Ragi be included in a child's diet?
Absolutely. Ragi is highly nutritious and can be safely included in a child's diet. Its calcium and iron content makes it particularly beneficial for their growing bones and overall development. Incorporating ragi in the form of porridge, rotis, or snacks can be a great way to introduce this grain to children.Can Ragi aid in managing cholesterol levels?
Yes, ragi's high fibre content and antioxidants can contribute to managing cholesterol levels. Including ragi in a balanced diet along with a healthy lifestyle can help promote heart health and maintain healthy cholesterol levels.Does Ragi have any specific benefits for women's health?
Ragi is a rich source of iron and calcium, which are essential nutrients for women's health. Iron helps prevent iron deficiency anaemia, especially during menstruation, pregnancy, and breastfeeding. Note that calcium supports bone health, a common concern for women.