Ragi or Finger Millet: Nutrition, Benefits, Blood Sugar Control Info

Are you tired of doing everything right and still not achieving your ideal weight? Are gym memberships and tasteless food options draining your motivation?

Follow through to understand the benefits of this superfood and get fit.

Ragi is one of the most favourable fibre-rich Indian foods that acts as an efficient alternative to the other routine cereals and grains. It has high nutritional value and health benefits, making it one of the most preferred and recommended food items. In this article, gain some information about the nutritional value and health benefits of ragi.

Ragi: Nutritional Value

Ragi or finger millet is a nutritious food item that contains all the essential macro and micronutrients. Ragi contains negligible levels of cholesterol and sodium that ensure good heart health. It also contains an ample amount of vitamins and minerals that make it a wholesome breakfast cereal. The nutritional value of ragi has given it the name of the superfood. 100gm of ragi flour contains approximately 385 calories. According to the nutrient database of the United States Department of Agriculture (USDA), the nutritional value in a 100 gm serving of ragi flour is as follows:

S.No.	Nutrient	Composition
Macronutrients
1.	Total fat	7%
2.	Saturated fat	3%
3.	Polyunsaturated fat	5%
4.	Monounsaturated fat	2%
5.	Cholesterol	0%
6.	Sodium	0%
7.	Total carbohydrates	25%
8.	Dietary fibre	14%
9.	Sugar	2%
10.	Protein	10%
Micronutrients
Minerals
1.	Calcium	26%
2.	Iron	11%
3.	Potassium	27%
Vitamins
1.	Riboflavin	7.6%
2.	Thiamine	5%
3.	Niacin	3.7%
4.	Vitamin C	7%
5.	Vitamin E	4.6%
6.	Folic acid	3%

Ragi Benefits

The minerals, vitamins and other nutritions found in finger millet can provide many health benefits. These benefits include:

• Diabetes

Diabetes affects almost 422 million people worldwide. Carbohydrate rich diets can significantly increase blood sugar levels. Therefore, replacing carbohydrate-containing food with a healthier substitute can help you manage your blood sugar levels. According to research, the polyphenols present in ragi can help in treatment as well as prevention of diabetes and its some of the complications. Also, having a diet rich in fibre content helps in stabilising the blood sugar levels, thereby, preventing diabetes.

• Bone health

Amongst the plant based food, ragi is the richest source of calcium. Calcium is an essential mineral for maintaining bone health. Ragi is an excellent natural source of calcium and vitamin D for children and ageing people. It helps in bone development in children and in bone health maintenance in adults.

• Weight loss

Ragi is a food grain that is slower to digest and contains bulky fibres that make you feel full for a longer period. Some of the nutritional contents of ragi also help in management and reduction of weight. These components include:

• Tryptophan (an amino acid) that reduces appetite, preventing unhealthy snacking and over-eating.
• High amount of dietary fibre, making the digestive process longer.
• Low fat content
• Treatment of Anaemia 

Anaemia is caused due to the deficiency of iron. Ragi being an excellent source of iron can be used as the part of daily diet to compensate for the lower levels of iron in your body. Sprouted ragi also contains Vitamin C which increases the absorption of iron. Therefore, eating sprouted ragi flour or ragi malt can increase the bioavailability of iron, thereby aiding in the treatment of anaemia.

• High cholesterol Reduction

The presence of amino acids like lecithin and methionine in ragi helps in reducing the cholesterol levels in your body by eliminating extra fat from the liver. Also, the threonine amino acid in finger millets further prevents the formation and accumulation of the fat in the liver. Apart from this, the high content of fibre in ragi also helps in the management of cholesterol related issues.

• Immunity Booster

Proteins are key nutrients responsible for building the body’s immunity. Since finger millets are a great source of protein, they can help in not only development but also in strengthening your immunity.

• Reduction of Cardiovascular risks

Finger millets help in reducing high cholesterol levels. As the accumulation of bad cholesterol in the body decreases, the body’s risk of cardiovascular disorders like stroke and other heart diseases also decreases.

• Treatment of Asthma 

The magnesium content present in finger millets help in reducing the occurrence of migraines and also in bringing down the severity of asthma. This is because ragi does not contain any allergens that can arouse wheezing or other symptoms of asthma.

• Digestion 

Finger millets are also a great source to improve digestion. They improve digestion by alleviating gas, bloating, cramping and constipation. Good digestion in turn, also prevents occurrence of cancer of colon, kidney or liver.

Takeaway 

Ragi or finger millets is a highly nutritious plant based food that can help your body in a number of ways. Now that you know the major benefits of ragi in diabetes, weight loss, asthma, cardiovascular diseases, cholesterol levels, digestion, anaemia, bone health and immunity, you should definitely include it in your daily diet.

Frequently Asked Questions (FAQs)

• Can I consume ragi daily?

Yes, ragi can be included in your daily diet. It will help in dealing with conditions like insomnia, depression and anxiety.

• Who should not eat ragi?

Consumption of ragi should be avoided by people who have issues related to kidney, diarrhoea, constipation and thyroid as it can have an adverse effect on such people.

• How much ragi can be consumed daily?

1 - 2 helpings of ragi flour can be eaten daily. As ragi is low in fat and high in protein, its daily consumption can promote weight loss and control blood sugar level.

• Is ragi an easily digestible food?

Yes, because ragi is a fat and gluten free food, it can be easily digested. In fact, because of this, ragi is given as the first food to the babies.