Here's All You Need to Know About Ragi Flour Benefits

Are you looking to add millet to your diet and make healthier food choices? You can start with Ragi or finger millet. It is a great way to add nutritional value and get health benefits.

Read more to understand the health benefits of ragi and the reasons you should add it to your daily diet.

What is Ragi, and why is it famous? 

In India, ragi has different names in local languages, such as Ragi (Kannada, Hindi, and Telugu), Kodra (Himachal Pradesh), Mandua/ Mangal in Hindi, Mandia (Oriya), Taidalu (Telangana), and Nachni in Marathi. 

Ragi, also known as finger millet or scientifically called Eleusine coracana, is a highly nutritious cereal grain primarily found in India and Africa regions. This ancient grain is famous for its essential nutrients, such as iron, protein, calcium, dietary fiber, and carbohydrates. 

Ragi is a reddish-brown grain used to prepare a variety of dishes. One of the good things about ragi flour is that it's gluten-free, which makes it an excellent food option for people with gluten sensitivities or celiac disease. 

Nutritional Value in Ragi

Ragi is a powerhouse of nutrients containing different macro and micronutrients. Here is the nutritional composition of 100 g of Ragi flour:

Nutrient	Amount
Calories	336 kcal
Protein	7.3 g
Carbohydrates	72.6 g
Dietary Fiber	3.6 g
Fat	1.3 g
Calcium	344 mg
Iron	3.9 mg
Phosphorus	283 mg
Magnesium	137 mg
Vitamin B3 (Niacin)	1.1 mg

Ragi flour is high in calcium and iron content, which makes it beneficial for bone health and combating anemia. Also, it is rich in dietary fiber, helps digestion, and supports overall gut health.

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

15 Health Benefits of Ragi Flour You Must Know

Ragi flour contains essential macronutrients, such as carbohydrates, fiber, fats, proteins, and important micronutrients, including vitamins and minerals. Also, ragi is rich in vitamins C and E, which help boost immunity and promote healthy skin and hair. Let's understand the health benefits of Ragi flour in detail-

Rich Source of Calcium

Ragi is a good choice if you are looking for the best calcium options. It is one of the best non-dairy sources of calcium, which is good for bone development and preventing conditions like osteoporosis. Just 50-30 grams or 2-3 servings of ragi flour can fulfill your daily calcium requirement.

Improves Heart Health

Ragi flour contains low cholesterol and high fiber, making it ideal for people looking for healthy heart-healthy food options. Consuming ragi daily helps lower blood pressure and reduce the risk of cardiovascular diseases. It is also rich in antioxidants that combat oxidative stress and promote overall heart health.

Promotes Weight-loss

Yes, you read it, right? 

Ragi flour can help you manage weight. It is one of the best grains and an ideal choice as a weight-loss food. Ragi's high fiber content promotes satiety, curbs hunger pangs, and reduces unwanted cravings. You can consume ragi for breakfast to reduce your appetite throughout the day.

Regulates Blood Sugar Levels

Ragi flour has a low glycemic index, making it an excellent choice for people with diabetes. It helps control blood sugar levels and prevents sudden spikes. It also helps lower high blood pressure in those with diabetes and adds nutrition to their diets. 

Gluten-Free Alternative

Ragi is good for people with gluten intolerance or celiac disease. You can use ragi flour to substitute wheat and other gluten-containing grains. People with gluten intolerance can try dishes made with ragi flour, such as ragi chapatis, dosas, and sweets. 

Treats Anemia

Did you know that ragi is also an excellent source of iron? Rich in iron, ragi is beneficial for people with anemia. If you have anemia, add ragi to your regular diet to improve hemoglobin levels in the blood.

Promotes Digestive Health

The dietary fiber in ragi aids digestion, prevents constipation, and promotes a healthy gut.

Ragi flour benefits the skin.

Ragi contains natural amino acids like methionine and lysine, which promote skin elasticity and delay aging.

Improves Mental Health

Ragi contains a compound called Tryptophan, an amino acid that helps to produce serotonin, which reduces stress, anxiety, and depression.

Boosts Immunity

Ragi is rich in essential amino acids and minerals that support your immunity, make you feel energetic and strong, and boost your overall health.

Good for Lactating Mothers

Ragi is highly beneficial for lactating mothers. Its high calcium and iron content helps increase milk production.

Prevents Chronic Diseases

The antioxidants in ragi combat free radicals, lowering your risk of potential chronic diseases, including cancer and cardiovascular conditions.

Energy Booster

Ragi is a great natural energy source, making it a perfect choice for athletes and people who want to stay active and healthy.

Improves Bone Density in Children

The calcium in ragi supports bone growth and development in children, making it an essential food for their diets. Growing children requires more calcium to build strong bones and teeth, and consuming ragi daily can help improve bone density. Regular consumption of ragi can also help prevent osteoporosis and other bone conditions. 

Ragi flour benefits for hair

Ragi is rich in protein, the main building block of hair. It strengthens hair follicles and reduces hair loss. In addition, it is rich in antioxidants like vitamins C and E, which prevent premature graying. 

Are There Any Side Effects of Ragi?

Well, ragi is a nutrient-rich grain, and excessive consumption may have many side effects-

1. Kidney Stones- The high calcium content in ragi may lead to kidney stone formation if consumed excessively.

2. Digestive Issues—Consuming too much ragi can cause bloating and flatulence, especially in people with sensitive stomachs.

3. Allergic Reactions- Although rare, some people might be allergic to ragi and experience symptoms like itching or swelling.

Consume ragi in moderation to enjoy the benefits of ragi flour without experiencing adverse effects. In addition, the amount of ragi (finger millet) consumed daily depends on factors such as age, health condition, activity level, and dietary needs. The recommended daily amount of ragi depends on your nutritional needs, but it's generally 1–2 servings. 

Tips for Ragi Consumption

• Balanced Diet- Consume ragi flour as a part of a balanced diet alongside vegetables, protein, and healthy fats.
• Variety in Preparation—To avoid monotony, you can consume ragi in various ways, such as porridge, roti, dosa, idli, or malted drinks.
• Portion Control- Avoid overconsumption, as excessive intake may cause indigestion due to its high fiber content.

Ragi Dishes You Can Try at Home

Here are some ragi dishes you must give them a try-

• Ragi Roti- A traditional Indian Ragi flour rotis or chapatis eaten with vegetables, curries, or chutneys.
• Ragi Porridge—This is also a nutritious breakfast. Cook ragi flour with water or milk and sweeten it with jaggery.
• Ragi Dosa- Try a crispy ragi dosa by fermenting ragi flour with rice and urad dal batter.
• Ragi Malt—Try a refreshing and healthy ragi flour drink by mixing water, milk, and a sweetener like honey or jaggery.
• Ragi Cookies—You can also make ragi cookies from ragi flour, ghee, and jaggery.
• Ragi Idli is a healthy breakfast dish made from ragi flour and fermented rice batter.

In a Nutshell

Ragi is a nutritious, nutrient-rich superfood that offers numerous health benefits. Whether you want to improve your bone health, aid digestion, control blood sugar levels, or boost immunity, ragi can help you manage these. While it has minor side effects, consuming ragi flour in moderate amounts can benefit your health. Add ragi to your diet to lead a healthier and more balanced lifestyle.

Whether you want weight management, better heart health, or a gluten-free alternative, ragi is a wholesome choice. With a variety of delicious Indian dishes, there's no shortage of ways to enjoy this healthy grain.