The Goodness of Ragi/Finger Millet

Those of you who complain of low hemoglobin and calcium levels, or are on a weight loss diet, or have growing kids at home. This magic ingredient is what you must add to the diet chart.

Ragi, also known as finger millet, is a poor man’s diet in India where this crop constitutes a little over 25 percent of the food grains grown. Nutritionally this millet is as good as whole wheat or rice. But compared to the whole wheat flour or milled rice, ragi contains higher amount of minerals and undoubtedly the richest source of Calcium among the plant based foods. 

Ragi comparatively contains more amount of dietary fibre which helps in giving the feel of “fullness” by allowing slow digestion. Thus it helps in maintaining glucose levels in diabetic patients.

The best source of calcium is indeed a bowl of ragi porridge. So for all those growing babies or older people suffering from osteoporosis, be sure to include a cup of ragi malt in your diet.

Ragi is a powerhouse of essential amino acids and B complex vitamins.

Sprout your ragi for extra benefit., sprouted ragi contains Vitamin C which is essential for the absorption of iron which is naturally present in ragi. Sprouting makes the iron more bioavailable.

Here is a list of benefits of including ragi in your diet:

• Weight loss
• Diabetes control
•  Fights anemia
• Nutritious baby food
• Stronger bones.
• Boosts lactation.

Be it Ragi malt, ragi porridge, ragi dosas, ragi idlis, ragi rotis, just substitute your regular flour with ragi flour and you’ll have a variety along with rich nutrition in your colourful diet.

Here a list of amount of nutrients provided by 100g of Ragi:

Calories (kcal)	331
Carbohydrates (g)	72.7
Proteins (g)	7.1
Fat (g)	1.3
Fibre(g)	3.6
Calcium (g)	0.33
Iron (mg)	5.4
Thiamine(mg)	0.42
Niacin (mg)	1.1
Riboflavin (mg)	0.1
Phosphorus (g)	0.27

Find the recipe of Ragi Porridge in The Kitchen Counter column. Learn to make Ragi Flour in the Nutri-knowhow column.

Post by Zohra Sada