Kritika Singh is a beauty and skincare lover. To give wings to her love for the same she blogs at ApunKaChoice.com, an entertainment and lifestyle blog dedicated to keeping you entertained as you take care of your health, skin, and hair. When not blogging, you would see her hopping cafes and sipping a cuppa.
Benefits of Ragi
It is a staple food in South India, especially Karnataka. Despite its nutritive value, this grain still remains absent from diets except in South India. If you are unaware of the health benefits of Ragi, then you should read on to know more about this superfood.
6 Health Benefits of Ragi
1. Helps Control Diabetes – Ragi’s seed coat is rich in dietary fibers and polyphenols compared to wheat, maize, or rice. It has a low glycemic index that not only reduces food cravings but it also maintains digestive pace. As a result, blood sugar levels remain in control and in a safe range. Nutritionist Dr. Anju Sood, who is based in Bangalore, recommends including ragi for breakfast or lunch for an all-day-fit-gut.
2. Rich in Calcium – Ragi flour is one of the best sources of Calcium compared to other grain. Calcium is essential for strong bones and good teeth. Optimum quantities of Calcium keep osteoporosis away. 50 gms of Ragi has 172 mg of Calcium.
3. Reverses Skin Aging – This ancient grain contains essential amino acids such as Lysine and methionine, which prevent sagging, fine lines and wrinkles. It contains naturally occurring Vitamin D, the sun vitamin, essential for the absorption of Calcium, and Niacin, vitamin B3, essential for healthy skin.
4. Improves Haemoglobin – Ragi is rich in natural iron and is excellent for those suffering from anaemia. The grain is rich in Thiamine or vitamin B1, which helps the body produce red blood cells. It also helps in the formation of ATP, used by the body for energy. Ragi sprouts have increased levels of vitamin C and help iron to be easily absorbed into the bloodstream. Ragi muddle or ragi dosa is an excellent breakfast or lunch which helps diabetics, anaemias and those with bone problems.
5. Helps Weight Loss – The high quantity of dietary fiber in ragi keeps you full for longer. Benefits of ragi for weight loss are amazing. When you don’t feel hungry, you eat less and hence lose weight. Ragi activates insulin, which lowers blood sugar levels. But it is best had in the morning or lunch so that it keeps you full for a long time. You can have a light dinner, and this will keep up your diet.
6. Relaxing Body – Including ragi in your regular diet helps deal with insomnia, depression, and anxiety because of the presence of antioxidants in the grain. It contains amino acids and tryptophan, which have the properties of natural relaxants. Consuming ragi has also proved to be beneficial in migraines, as study reports.
Ragi, whether eaten as whole grain or in the form of flour, is rich in proteins, high fiber, antioxidants, magnesium, iron and Calcium. This nutrition-dense and fiber-dense ancient grain provide a multitude of benefits. Apart from the above-mentioned benefits, it is good for the heart, as it is a rich source of magnesium. It is also good for toddlers and children as it keeps their tummies full and provides them with energy.
Conclusion
There are a lot of dishes that you can cook with ragi. These include ragi balls with vegetables or meat, ragi dosa, ragi chapati, ragi-quinoa pancakes and so much more. 144g of Ragi flour contains 10.5 gm protein, 1.87 gm fat and 103 gm of carbs. It has 472 calories and provides a lot of energy.
All said and done, studies are still being conducted to compare the effect that different forms of ragi have on different people with and without medical ailments, especially diabetes.
