Eating Ragi Every Day: Benefits and Precautions

Ever thought of adding Ragi to your daily meals? If your answer is no, then this blog is for you. With multiple benefits, it is regarded as a staple food in states like Karnataka, Andhra Pradesh, and Tamil Nadu. Today, I present to you some essential facts about it.

What is Ragi?

 The scientific name of Ragi is Eleusine coracana. The cultivation of this wonderful cereal grain has been practised for many years, mainly in Asia and Africa. According to the Indian climate, it is suitable because of its adaptability.

This grain is known by different names in different languages. In Bengali, it is called Madua, in Tamil, it is called Kezhvaragu, in English, Finger Millet, in Marathi, Nachni, and in Telugu, Ragulu.

Having Ragi grain in your daily diet will bring positive health outcomes. It is because of its being flavourful and healthy.

Ragi Flour Benefits

 Those who have never incorporated Ragi in their diet are unaware of its array of benefits. Hence, today you should know it and find out how it can contribute to your overall health.

Helps in losing weight 

If you have developed excess weight and are striving hard to reduce it, then incorporating Ragi is a worthwhile solution. The element of dietary fibre in it helps in cutting down the extra fat from the body. It also contains an amino acid called tryptophan, which helps in curbing your excess food consumption. Make it a habit to have Ragi during the morning meal.

Enriched with proteins

Enriched with protein content, Ragi helps in preventing malnutrition and keeps you healthy. What sets it apart from other grains is its inclusion of two major amino acids. These are methionine and tryptophan. Where tryptophan is best for getting proteins and the production of certain neurotransmitters, methionine, on the other hand, helps generate proteins and other compounds.

Maintains blood sugar levels

The seed coat of Ragi features polyphenols and dietary fibres, which are higher in comparison to wheat, rice, and maize. The polyphenols in ragi help slow down digestion. In other words, it cuts down your cravings and results in proper digestion. Along with it, ragi is also suggested for the maintenance of blood sugar levels in appropriate amounts.

Best alternative to gluten food

Adding more benefits of ragi is its being gluten-free in comparison to wheat, which often causes gluten intolerance to many people who savour common Indian dishes. In that case, this traditional grain (Ragi) comes as the best alternative to dosas and chapatis. Moreover, it is best recommended for those who are suffering from celiac disease. And the one major reason for this is its fibre-rich nature.

Other major benefits of Ragi

Apart from the above-mentioned benefits of Ragi, other advantages include

● Improving iron deficiency

● High iron content

● Keeping bones strong and healthy

● Fights ageing & hair loss

● Stimulating memory and brain function

● Boosting milk production for lactating mothers

How to use Ragi in diet

 According to Sadhguru, founder of Isha Foundation, he himself recommends people to incorporate Ragi in some form in their diet. Terming Ragi as ‘Super Cereal’, he considers it far better in comparison to other cereals as it contains more calcium and minerals. After knowing the benefits, let me now brief you on how to eat Ragi in different forms.

 ● Ragi Halwa - You can savour Ragi in its delicious halwa form by using ingredients including ghee, cardamom, Ragi powder, milk and sugar. It will be a healthy breakfast for your kids.

 ● Ragi dosa - Enjoy eating Ragi in the form of a typical South Indian style dish. To prepare it, you will need to blend soaked Ragi grains along with other ingredients. After making a batter, you can proceed with making dosas on a tawa, and have them on your palate with sambar and chutneys.

 ● Ragi Idlis - Create a batter from water-soaked Ragi grains with other ingredients. The next process is steaming in the idli molds.

 ● Ragi Roti - To make Ragi roti, the procedure needed for this includes mixing Ragi flour with water to turn it into dough. After that, you have to flatten and cook it. When prepared with nutritious flatbreads, it can be enjoyed with chutneys, vegetables, and curries.

Ragi flour side effects

Even though Ragi is safe to be incorporated in your meals, one must not overlook its side effects that can harm one's health. Containing phytic acid, Ragi can interfere with the absorption of some minerals in your body. It also contains goitrogens that create disturbance in the functioning of the thyroid gland.

Depending on one's health condition, Ragi might prove unsuitable for some individuals who may complain of indigestion and bloating. It is mainly the case for those people who are not used to consuming high-fibre diets. The more serious health hazard one can develop from Consuming Ragi can lead to the development of kidney stones. Lastly, having Ragi can also trigger allergic reactions like hives, itching, problems in breathing, and swelling.

Conclusion

This ends the guide on Ragi that comes with so many health benefits if incorporated into your diet. In this blog, I have not only told you about what Ragi is, but have also covered other aspects related to it. However, with a list of benefits and how you can have it in different styles, I have also mentioned the side effects of this traditional grain. Well, it depends on the health conditions of people, to whom it may suit, and vice versa. It is advised to consult a health professional about it.