Ragi Grain—An Epitome of Health and Innovation

What is a Ragi Grain?

Ragi also known as Finger millet is the type of grain that is now being popularly used by Indians as well as by other vegan countries. Ragi flour is obtained from the ragi grain which comes under the most wanted and the healthiest types of millets that has medicinal properties and also taste better than whole wheat and refined flour. 

It is said to be dark brown in colour and provides more nutrition than your average wheat flour. Comparatively it does have less amounts of gluten (wheat protein) that makes it an even heathier option for people with diabetes and obesity. 

Ragi flour was not considered that important up until recent years with an increase in heart, diabetes, weight and blood pressure patients, who gain a lot more nutrients, fibre and gut health from ragi flour without gaining as many fluctuations in the blood glucose level and also reduce weight when consumed correctly. 

The benefits of having ragi grain on your health

Ragi grain as a whole is quite nutritious and healthy, with abundant vitamins, minerals and fibre in it. A regular intake of ragi can help reduce body inflammation, diabetes, blood pressure and helps manage weight. 

1. Packed with Nutrients: Ragi flour as an organic produce provides a number of vitamins like vitamin A, B and K, along with minerals like calcium, magnesium, iron and zinc that helps our body's basic function to work smoothly and also provide adequate nutrition.

2. Improve Heart health: This grain provides a total of 160mg of magnesium and also a fair amount of 250 mg of potassium that help blood circulation more efficiently throughout the body and also unclog blood vessels that are obstructed by fat depositions.

3. Energy source: Energy supply has been the most demanded nutritious element in a diet. Any food items that are a good source of energy and also provide other nutrients is an even better option to consume. Ragi flour provides 72-75 grams of carbohydrate per 100 grams of ragi flour and becomes a great source of energy to begin with.

4. Digestive health: Rafi flour being organic and unrefined is highly rich in dietary fibre and other fibrous content making it a goof option to improve our digestive health. This flour provides 3-5 grams of fibre per 100 grams of ragi flour consumed to support our gut health provide adequate nutrition to the gut bacteria for better digestion.

5. Bone health: This flour is also a great plant source for calcium other than legumes that is easy to digest and provides 350-400mg of calcium per 100gms of ragi flour consumed that helps prevent any further damage to our bones and also prevent osteoporosis and rickets in children.

6. Protein source: Also, being the second most protein containing plant source after soy products, ragi flour does not cause any kind of discomfort, indigestion and bloating in the stomach and also ensure a proper absorption of all its nutrients. Ragi flour is also supplemented in replace of soy products as they may cause allergies. 

7. Weight Management: Ragi flour being easily digestible and packed with fibre helps maintain a healthy weight by improving our gut health, provide satiety and also stop any type of cravings that induces overeating and promotes a healthy diet.

8. Gluten-Free Alternative: Ragi flour is one of those millets and grains that are widely recognised for being gluten-free and are also easily digestible. They are also very versatile to use where they can be cooked, baked, steamed and roasted by keeping its nutrients intact, making it a great option for gluten-free meals.

9. Manages diabetes: Ragi is also a very low glycaemic index food that is a diabetic friendly millet. Having a great fibre and protein content and being low on fats, ragi flour helps maintain the release of glucose in our blood stream and allow it to release slowly, by maintaining our sugar levels.

10. Essential vitamins: Ragi grain is full of nutrition and other supplementary nutrients that are exclusively part of this grain. Vitamins like vitamin A, B complex and also Vitamin K are greatly found in this ragi grain that helps fulfil our daily vitamin and mineral requirements.

The Nutritional value of Ragi grain

From being a plant-based protein source to being a gluten-free option, ragi grain has done it all and is extremely healthy when consumed ideally. They are not only packed with essential amino acids but is also a good source of vitamins, minerals like calcium, iron and phosphorus and iron. With a decent fibre content and no gluten protein in it, it also comes off as a diabetic friendly grain that can maintain a healthy blood sugar level. 

They are also helpful in maintaining weight, provide in heart health and cleanses our organs for proper functioning. 

Nutrient Amount per 100g of Ragi Flour Calories approximately 336 calories, providing sustained energy. Protein roughly 7-8 grams, offering a complete protein source with essential amino acids. Carbohydrates approximately 72-75 grams, providing a sustained burst of energy. Fiber A nutritional burst of around 3-5 grams, aiding in digestion and supporting gut health. Fat About 1-2 grams, predominantly healthy unsaturated fats. Calcium An impressive 350-400 mg, contributing to bone health and strength. Iron approximately 3-5 mg, catering to iron requirements and preventing anaemia. Magnesium roughly 150-200 mg, supporting muscle and nerve function. Phosphorus About 250-300 mg, aiding in bone health and metabolism. Potassium approximately 200-250 mg, crucial for heart health and fluid balance. Vitamins (B complex) Rich in essential B vitamins like niacin, thiamine, and riboflavin, supporting energy metabolism and overall vitality.

Culinary Innovation with ragi grain

Ragi for its versatility and nutrition richness is widely popular among health-conscious people. It is getting utilized in a number of culinary experiments that can help expand its usability and also explore its nutritional profile to gain the most from it. That is the reason why today, ragi is replacing every wheat/refined flour dish to provide it more nutrition and depth in the making and enhance its flavour with more nutrition. 

Down below are such recipes or dish options that are originally made from wheat flour but can be replaced easily by ragi flour to provide more flavour and enhance its nutritional profile and become an even healthier option:

- Ragi Dosa/Idli:  

Dosa and idli as we all know are two famous south Indian recipes that are made from rice and lentil flour. These dishes are both healthy and light on palate making it an excellent choice for breakfast. Although, it already is an extremely healthy dish, it still lacks protein, energy and fibre content in it, which can very well be covered by ragi when used in place of the rice and lentil batter. 

Ragi Cake: 

Cake any day is the most liked form of dessert that people enjoy as a dessert after a meal, as a birthday sweet and for many other occasions. But cake is primarily made from refined flour, heavy cream and too much sugar that makes it extremely unhealthy to consume. It also does not provide any nutritional value when eaten and can be heavier to consume. ragi can be a great option to replace refined flour with it and provide a more profound nutritional profile for those who like eating healthy. 

Ragi cookies: 

Similar to the cake, cookies made from whole wheat and refined flour are not of much importance in the healthy world as they do not minimize the consumption of refined flour and nor do they enhance their fibre content. And so, using ragi flour to make cookies can come out to be a healthier option especially for kids' consumption, as they gain more nutrition, fibre and energy from every single cookie they eat. 

Ragi Roti: 

The most common usage of any grain/flour is used to make rotis or flat breads to consumed with dal or vegetables. This is by far the simplest yet healthiest way to utilize ragi grain and get the most out of it without damaging its nutritional profile and making it more digestible and healthier. It can also be used to make various forms of other breads, with addition of nuts and seeds to enhance its nutritional value. 

Conclusion:

This blog gives an insight of what ragi grain can provide when added into your diet. From its composition, health benefits, nutritional profile to its culinary usage all in one article.