Ragi

Also Known As : Finger Millet, African Millet, Coracan, Natcheny (English),maruba dhan (Assamese), marwa (Bengali), bavato, nachni, nagali (Gujarati), mandua, marua (Hindi), mandhul, mundal (Punjabi), aariyam (Tamil)

Technical Name : Eleusine coracana

Descriptions
details

Vegetarian

Taste Profile

Ragi has a more or less bland taste.

Usage Tips

It can be used to make ragi malt for infants and young children by mixing with milk and powdered dry fruits.
Ragi flour can be used to make chappati, chilla and Parantha.
It can be mixed with equal proportions of besan, ghee and dry fruits to make laddoo and halwa.
Healthy dishes like ragi idli and dosa can also be made.
It can be baked to make cookies too.

Description

Ragi is one of the very nutritious millets of all and resembles mustard seeds in appearance. Ragi has three layers: the outer bran, the middle endosperm, and the inner germ. The hull of the ragi grain is indigestible and therefore the grain is usually hulled before consuming. This process of hulling hardly affects the nutrition content of the millet. A grain rich in protein, calcium, fiber and iron, ragi has traditionally been used across the world in varied food products. It is known to be originated in Africa and has been cultivated for many thousands of years in Uganda and Ethiopia. India ranks number one in the production of Ragi known as finger millet contributing 58% of global production today.

Health benefits

Ragi has very unique protein content. The main protein fraction is eleusinin, which has a high biological value protein. This high protein content makes ragi a very important factor in preventing malnutrition. ⁽¹⁾
The seed coat of ragi is richer in polyphenols as compared to other grains. This helps to control blood glucose levels and hyperglycemic and oxidative stress in diabetes patients. ⁽¹⁾
It has been found to act against a number of bacteria including Bacillus cereus, which causes food poisoning, Salmonella sp., which causes a typhoid-like fever, and Staphylococcus aureus, which causes of skin and soft tissue infections. ⁽¹⁾
Ragi flour is one of the best non-dairy sources of calcium when compared to any other grains. Calcium is a critical nutrient for healthy bones and teeth and the prevention of osteoporosis. ⁽²⁾
Being an excellent source of natural iron, ragi is a boon for anemic patients and also for those with low hemoglobin levels. ⁽²⁾
Regular consumption of Ragi is highly beneficial in dealing with conditions of anxiety, depression, and insomnia. The presence of antioxidants, mainly Tryptophan and amino acids, helps as they work as natural relaxants. ⁽²⁾

Selection Guide

Do not buy loose packs as there are more chances of spoilage with worms and pests. Make sure to check the packaging before buying so that there are no holes in it. Check for the "use by" date as well.

Note

Excessive consumption of ragi might cause an adverse effect. Millets contain goitrogen, a substance that interferes with the production of thyroid hormones and inhibits iodine uptake and utilization by the thyroid gland. Hence, people with thyroid problems need to restrict their consumption of millets like ragi. ⁽³⁾

Resource & Links

(1) https://isha.sadhguru.org/in/en/blog/article/7-health-benefits-of-ragi-6-great-ragi-recipes

(2) https://food.ndtv.com/food-drinks/benefits-of-ragi-a-wonder-grain-1400676

(3) https://www.lybrate.com/topic/benefits-of-millet-and-its-side-effects

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