What are the advantages of ragi and how can it improve your health?

Ragi, also known as finger millet, is a cereal that is widely consumed in South India and many African countries. It has gained popularity as a wonder grain for weight loss and is known for its numerous health benefits. In this blog post, we will explore the advantages of ragi and how it can improve your health.

Advantage 1: High in Protein

Ragi is a rich source of protein, making it an excellent addition to a vegetarian or vegan diet. Protein is essential for the growth and repair of tissues in the body, and it also helps in the production of enzymes, hormones, and antibodies.

Advantage 2: Natural Weight Loss Agent

For those looking to shed some pounds, ragi can be a great addition to their diet. It is low in fat and high in dietary fiber, which helps in keeping you full for a longer time and prevents overeating. The high fiber content also aids in digestion and helps in maintaining a healthy weight.

Advantage 3: Prevents Skin Aging

Ragi is packed with antioxidants that help in fighting free radicals and prevent premature aging of the skin. It also contains essential amino acids that promote the production of collagen, a protein that keeps the skin firm and elastic.

Advantage 4: Good for Hair

Ragi is rich in nutrients like iron, calcium, and amino acids, which are essential for healthy hair. Regular consumption of ragi can help in preventing hair fall, promoting hair growth, and maintaining the overall health of your hair.

Advantage 5: Rich in Calcium

Ragi is one of the best plant-based sources of calcium, making it a great choice for those who are lactose intolerant or follow a vegan diet. Calcium is important for maintaining strong bones and teeth, and ragi can help in preventing conditions like osteoporosis.

Advantage 6: Increases Production of Mothers Milk

Ragi is known to increase the production of breast milk in lactating mothers. It is rich in amino acids and antioxidants that help in improving the quality and quantity of breast milk. Including ragi in the diet can be beneficial for both the mother and the baby.

Advantage 7: Prevents Diabetes

Ragi has a low glycemic index, which means it releases sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels. This makes it an ideal food for people with diabetes or those at risk of developing diabetes.

Advantage 8: Good Digestion

The high fiber content in ragi helps in promoting good digestion and preventing constipation. It also aids in maintaining a healthy gut microbiome, which is important for overall digestive health.

Advantage 9: Ragi Keeps you Relaxed

Ragi contains tryptophan, an amino acid that helps in the production of serotonin, a neurotransmitter that regulates mood and promotes relaxation. Including ragi in your diet can help in reducing stress and anxiety.

Advantage 10: Prevents Colon Cancer

Ragi is rich in antioxidants and fiber, both of which play a crucial role in preventing colon cancer. The antioxidants in ragi help in neutralizing free radicals, while the fiber promotes regular bowel movements and prevents the buildup of toxins in the colon.

Tasty Ragi Recipes for Losing Weight

Now that you know about the advantages of ragi, let's explore some tasty recipes that can help you in your weight loss journey:

Ragi Onion Masala Dosa:

Ingredients:

• Ragi flour - 1 cup
• Onion - 1 (finely chopped)
• Green chili - 1 (finely chopped)
• Curry leaves - a few
• Mustard seeds - 1/2 teaspoon
• Oil - for cooking
• Salt - to taste

Method:

1. In a bowl, mix ragi flour, chopped onion, green chili, curry leaves, mustard seeds, and salt.
2. Add water gradually and mix well to make a smooth batter.
3. Heat a non-stick pan and pour a ladleful of batter on it.
4. Spread the batter in a circular motion to make a thin dosa.
5. Cook on both sides until golden brown.
6. Serve hot with chutney or sambar.

Ragi Idli:

Ingredients:

• Ragi flour - 1 cup
• Urad dal - 1/2 cup
• Fenugreek seeds - 1/4 teaspoon
• Salt - to taste

Method:

1. Soak urad dal and fenugreek seeds in water for 4-5 hours.
2. Grind the soaked dal and fenugreek seeds to make a smooth batter.
3. In a separate bowl, mix ragi flour with water to make a smooth paste.
4. Add the ragi paste to the urad dal batter and mix well.
5. Add salt and mix again.
6. Let the batter ferment overnight.
7. Grease the idli molds and pour the batter into each mold.
8. Steam the idlis for 10-12 minutes.
9. Serve hot with chutney or sambar.

Ragi Halwa:

Ingredients:

• Ragi flour - 1 cup
• Ghee - 1/2 cup
• Jaggery - 1 cup (grated)
• Water - 2 cups
• Cardamom powder - 1/2 teaspoon
• Chopped nuts - for garnishing

Method:

1. In a pan, heat ghee and add ragi flour.
2. Roast the flour on low flame until it turns golden brown and gives a nutty aroma.
3. In a separate pan, heat water and add grated jaggery.
4. Cook until the jaggery melts and forms a syrup-like consistency.
5. Add the roasted ragi flour to the jaggery syrup and mix well.
6. Keep stirring until the mixture thickens and starts leaving the sides of the pan.
7. Add cardamom powder and mix again.
8. Remove from heat and garnish with chopped nuts.
9. Serve hot.

Eating Ragi is good, but not in excess

Ragi is undoubtedly a healthy grain with numerous benefits. However, it is important to consume it in moderation. Excessive consumption of ragi can lead to digestive issues, especially in people with sensitive stomachs. It is always advisable to consult a healthcare professional or a nutritionist before making any drastic changes to your diet.

Conclusion

Ragi, with its numerous advantages, is a grain that deserves a place in everyone's diet. Its high protein content, weight loss properties, and various health benefits make it an ideal choice for those looking to improve their overall well-being. So, go ahead and incorporate ragi into your diet and experience the wonders it can do for your health!