Ragi Flour Benefits: Finger Millet Nutrition Facts & Health Uses
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Time to read 14 min
If you’re trying to eat healthier or explore new grains, ragi is a great one to consider. Also known as finger millet, ragi has been used in parts of Africa and Asia for centuries. It’s now gaining popularity worldwide for its impressive nutrition and versatility. You can use ragi flour in baking, make porridge, or even mix it into smoothies. In this blog, we’ll take a closer look at the benefits of ragi, what nutrients it offers, and some possible side effects you should know about. Let's get started.
What is Ragi?
Ragi is a small, round whole grain that grows mostly in parts of Africa and South Asia. It’s known for being naturally gluten-free and packed with nutrients. The grain comes from the Eleusine coracana plant and is usually ground into flour for cooking. Ragi has a mild, nutty flavour and is used to make everything from porridge and rotis to baked goods and drinks. Because it’s so versatile and healthy, it’s becoming popular in many parts of the world as a smart choice for daily meals.
13 Health Benefits of Ragi and Ragi Flour (Finger Millet)
Now that we have an in-depth understanding of the composition of ragi atta let us find out just how this densely-packed nutritional marvel benefits us when we consume it regularly. Listed below are some of the most prominent ragi flour benefits that will turn you from being unaware of finger millet to being a true believer!
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High Protein and Fiber Content
If you are a vegetarian looking for an excellent protein source, never fear because ragi flour is here! One cup of atta makes about 6 ragi rotis and contains roughly 10.5 grams of protein! You don’t need to stick to lentils anymore when ragi offers an excellent substitution for animal-based protein. Additionally, ragi atta has been used for decades for porridges for infants owing to its high fiber content. The insoluble fiber found in finger millet can help regularize bowel movements and promote better digestive health.
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Calcium Ric
If you are lactose-intolerant, or thinking of shifting to veganism, a prime concern can be supplementing nutrients provided by dairy products, mainly calcium. The beauty of ragi flour is that it is one of the greatest non-dairy sources of calcium! When finger millet is sprouted, the calcium quantity increases by a whopping 20%, which makes ragi a great food for growing children, to aid in bone and teeth development. Ragi flour benefits older generations as well because the high calcium content helps prevent osteoporosis and arthritis. The calcium density aids in maintaining bone and teeth health and helps strengthen your skeletal structure, as the body keeps removing small amounts of calcium from the body from time to time, hence, calcium-rich food such as finger millet is the correct choice!
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Supports a Gluten-Free Die
Finger millet is naturally gluten-free, and a great alternative to wheat-based flours. For people with gluten intolerance or anyone who’s looking to go gluten-free, ragi flour is the ideal grain replacement for you, with no hidden side effects and no bloating by water retention caused by gluten intake.
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Good for Weight Los
Due to ragi atta’s high protein density, it naturally makes you feel fuller after consumption. The high protein helps you reduce hunger pangs while giving you the right nutritional boost to seize the day! When it comes to weight management, superfoods like finger millet play an integral role in helping monitor portion control and nutrient intake. Rather than consuming empty calories from high-fat and high-carb foods, try giving ragi atta a whirl!
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Prevents Skin Damag
The essential amino acids present in ragi flour, along with vitamins such as Vitamin B3, work to help keep the skin youthful and healthy. The amino acids make skin tissues less susceptible to wrinkles and aging and also help in the creation and maintenance of collagen in the body. Vitamin E helps prevent skin damage, moisturizing the skin, and creating a protective layer that allows your skin to be healthy and shiny. Ragi flour also has phenolic acid and other antioxidants that prevent aging, while Methionine helps to develop healthy skin and hair in babies.
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Promotes Healthy Hai
Nourishing your body from within is the actual first step towards self-care. Rather than using supplements and additional creams, eating nutrient-rich foods like ragi flour helps you boost your health. The high protein content in ragi helps strengthen hair health and density. Ragi atta also helps prevent hair fall due to stress and other factors due to it being a natural relaxant. Additionally, ragi contains nutrients that help to treat scalp conditions like eczema, psoriasis, dandruff, etc., and reduce cortisol production and reduces graying of hair due to oxidation.
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Aids Heart Healt
Ragi flour is exceptionally high in magnesium, with almost 197 mg found in 1 cup of ragi atta. This is more than 50% of your daily requirement for magnesium according to RDA standards. Magnesium helps maintain a normal heartbeat and aids in nerve function. Additionally, ragi flour’s high fiber composition makes it essential for promoting good cholesterol and reducing the effects of bad cholesterol from trans-fat.
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Assists Diabetes Contro
As we know, ragi is rich in magnesium which helps with insulin production, increases insulin sensitivity, and lowers insulin resistance. Additionally, the flour itself causes a lesser blood sugar spike as compared to wheat and other grains.
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Increases Mother’s Milk Productio
Apart from being good for children during their growth and developmental stages, ragi flour is also beneficial for children and expecting mothers right from pregnancy! The superfood helps to regulate hormonal activity, boost the mother’s milk production, and make the milk more nutritious for the baby. Additionally, it provides care by helping strengthen bones and teeth for infants and their mothers during pregnancy, and after it.
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Cancer Preventative Car
When it comes to illness, prevention is always better than cure. Terminal illnesses can affect anyone, regardless of health, age, or circumstance. So why not eat right from the start so that you reduce your chances of being seriously afflicted? Ragi contains several phytochemicals, which are said to have anti-cancer properties. You should try shifting to ragi flour today!
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Antioxidant Storehous
Ragi flour is incredibly high in antioxidants, which help to fight against infections and boost immunity by preventing oxidization and even reducing the risk of cancer. This helps to keep your body healthy and happy!
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Supports Developmental Need
Ragi has been used for years as a staple food for growing children and infants, and with good reason! Finger millet is high in several essential nutrients like protein, calcium, iron, magnesium, zinc, etc. These nutrients help in the overall development of a growing child’s body and immune system. Ragi is often added to children’s food to increase its nutritional value without compromising on taste.
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Increases RBC Production
Ragi flour is a great source of Vitamin B1, which aids RBC (Red Blood Cell) production, as well as the synthesis of ATP (Adenosine Triphosphate), which helps with the build-up of energy in the body. Additionally, the high iron content makes ragi atta the ideal food for individuals suffering from anemia or low hemoglobin.
Ragi has plenty of benefits, and adding it to your diet is simpler than you might think. You can use ragi flour to make pancakes, cakes, dosas, idlis, and even rotis. It also stands out among the many healthy flours available today for its rich nutrient profile and versatility in everyday cooking.
Eating healthy doesn’t have to feel complicated. Ragi is a wholesome, affordable grain that’s easy to find and fits naturally into daily meals. Choosing it is a simple way to enjoy traditional nutrition while still keeping up with a modern lifestyle.
Ragi Nutrition Value
Here’s the nutrition value of Ragi (Finger Millet) per 100g, presented in a clear table format:
| Nutrient | Amount per 100g |
|---|---|
| Energy | ~320-330 kcal |
| Carbohydrates | 72-75 g |
| Protein | 7-8 g |
| Fat | 1.3-1.8 g |
| Dietary Fiber | 3.6-4 g |
| Calcium | 340-350 mg |
| Iron | 3.5-4 mg |
| Potassium | 400-430 mg |
| Magnesium | 130-140 mg |
| Phosphorus | 280-290 mg |
| Sodium | 5-10 mg |
| Zinc | 2-3 mg |
| Folate | 40-45 mcg |
| Vitamin B3 (Niacin) | ~1 mg |
Ragi Flour Nutrition Value
One cup of ragi flour (roughly 144 grams) contains the following:
| Nutrients (Macro and Micro) | Nutrient Quantity |
|---|---|
| Calories | 472 kcal |
| Protein | 10.5 g |
| Carbohydrates | 103 g |
| Fat | 1.87 g |
| Fiber | 16.56 g |
| Phosphorous | 407 mg |
| Magnesium | 197 mg |
| Thiamine (Vitamin B1) | 0.6 mg |
| Calcium | 495 mg |
| Zinc | 3.31 mg |
| Iron | 5.6 mg |
| Folate (Vitamin B9) | 26.3 mcg |
| Riboflavin (Vitamin B2) | 0.27 mg |
| Niacin (Vitamin B3) | 1.58 mg |
| Potassium | 587 mg |
| Vitamin A | 60.4 mcg |
Side Effects of Ragi: What You Should Know
Ragi is packed with nutrients and has become a popular choice for healthy eating. But like most foods, eating too much of it or not preparing it properly can lead to a few problems. Here’s a closer look at some side effects you should keep in mind.
- Bloating and Gas: Ragi is rich in fibre, which is great for digestion, but if you are not used to high-fibre foods or you eat too much at once, it might leave you feeling bloated or gassy. Start with smaller portions and give your body time to adjust.
- Constipation: It might sound odd, but too much fibre without enough water can actually slow things down. If you overdo your ragi intake, especially without drinking enough fluids, you could face constipation.
- Kidney Stones: Ragi contains natural compounds called oxalates. In some people, especially those with a history of kidney stones, oxalates can build up and make things worse. If you’ve had stones before, it’s better to eat ragi in moderation.
- Mineral Absorption Problems: Ragi also has phytic acid, which may block the body from fully absorbing minerals like calcium and iron. This doesn't mean you should avoid it altogether, but it’s worth keeping in mind if you rely heavily on ragi every day.
- Thyroid Issues: Ragi has goitrogens, which can interfere with how your thyroid works if you eat large quantities regularly. People with thyroid problems should be extra careful and talk to a doctor before making ragi a daily habit.
- Allergic Reactions: Allergies to ragi are rare, but they do happen. Some people might get itching, swelling, rashes, or even breathing problems after eating it. If you’ve never had ragi before, try a small amount first and see how your body reacts.
- Increased Potassium Levels: Ragi has a decent amount of potassium. Eating too much could cause potassium levels to rise in the body, which might lead to issues like tingling, weakness, or nausea in some cases.
Frequently Asked Questions
How to include ragi flour in the diet?
Ragi flour can make rotis, dosas, porridge, or baked goods. The versatility of this grain is that it can very easily be adapted in various forms into the diet. Whether you use it sprouted in salads, or consume it in the form of rotis or parathas, the options to include ragi in your diet are endless.
Are ragi flour, ragi atta, finger millet, and nachni the same?
Yes! Nachni and finger millet are simply other alternative names for ragi. The flour made from grinding and processing ragi is termed ragi atta.
Does ragi flour contain any antinutrients?
Ragi does contain minor quantities of antinutrients like phytic acid, which may hinder mineral absorption. Soaking/sprouting or fermenting ragi can help reduce antinutrient levels.
Does ragi flour require special storage?
No, it does not. Just like any other flour, you can store ragi flour in an airtight container in a cool, dry place to prevent moisture absorption and maintain its freshness.
Can ragi flour benefit individuals with anemia?
Yes, it can! Ragi is a good source of iron, which is a crucial element for preventing and managing anemia. Regular consumption of ragi flour also helps boost hemoglobin levels and improves overall iron levels of the body.
Is ragi flour good for weight loss?
Yes, ragi’s high fiber keeps you full longer, reduces cravings, and supports steady weight loss.
Can Diabetics eat ragi flour?
Yes, ragi has a low glycemic index and slow-digesting carbs that help manage blood sugar levels.
Is ragi better than wheat?
Ragi is richer in calcium, fiber, and certain micronutrients, while wheat has more protein; the better choice depends on your diet goals.
Does ragi help improve bone health?
Yes, ragi is one of the richest plant sources of calcium, making it excellent for bones and growing children.
Is ragi gluten-free?
Yes, ragi is naturally gluten-free and safe for people with gluten intolerance or celiac disease.
Does ragi help with digestion?
Yes, its high dietary fiber supports digestion and prevents constipation.
How to include ragi flour in the diet?
There are many simple and tasty ways to include ragi flour in your everyday meals. From sweet to savoury, you can find all kinds of ragi recipes that are both healthy and filling. Here are some popular options:
Ragi Halwa
Ragi and Milk Porridge
Ragi Roti
Ragi Onion Masala Dosa
Ragi Idli
Ragi Cookies
Ragi Ladoos
These dishes can be part of your breakfast, lunch, or even snack time. You can rotate them during the week to keep things interesting while still getting the goodness of ragi.
How to make sprouted ragi flour?
To make sprouted ragi flour at home, start by soaking whole ragi (finger millet) in water for about 8 to 10 hours. Then drain the water and wrap the soaked ragi in a clean cloth or place it in a covered bowl to let it sprout for a day or two. Once you see tiny sprouts, dry the grains completely in the sun or use a dehydrator. After that, roast them lightly in a pan and grind them into a fine powder. Store it in an airtight container and use it just like regular flour.
Is ragi flour gluten free?
Yes, ragi flour is naturally gluten free. It’s a great option for people with gluten intolerance or those trying to avoid wheat. You can use it in place of wheat flour in many recipes, especially in flatbreads and porridge.
How to make ragi flour for babies?
For babies, it’s best to use sprouted ragi flour because it’s easier to digest and has more nutrients. After sprouting and drying the ragi, roast it gently and grind it into a very fine powder. Sieve the flour to make sure there are no rough bits. You can cook it with water or milk to make a smooth porridge. Avoid adding sugar or salt for infants under one year. You can mix it with mashed fruits or a little ghee for added taste and nutrition.
Is ragi flour good for weight loss?
Ragi flour is often included in weight loss diets because it keeps you full for longer. It has a lot of dietary fibre, which slows down digestion and helps you avoid unnecessary snacking. It is also low in fat and high in complex carbs, making it a smart choice if you are trying to manage your weight through better food options.
Can ragi cause constipation?
Ragi is actually known to help with digestion because of its high fibre content. However, if you’re not drinking enough water or your body isn’t used to high-fibre foods, you might feel bloated or constipated at first. Make sure to stay hydrated and add it gradually to your diet. For most people, ragi supports healthy digestion.
Can thyroid patients eat ragi?
Yes, thyroid patients can usually eat ragi in moderate amounts. It is full of calcium, iron, and other minerals. But since it also contains goitrogens, which can affect thyroid function in very large amounts, it’s always better to speak to your doctor or nutritionist before making it a regular part of your diet, especially if you have hypothyroidism.
Is ragi good for diabetes?
Ragi has a low glycemic index, which means it releases sugar slowly into the bloodstream. This helps avoid sudden spikes in blood sugar levels. That’s why many people with diabetes include ragi in their meals. Whether it’s ragi roti or porridge, it helps keep energy levels steady. Just remember to watch the portion size and avoid adding sugar.
Does ragi have protein?
Yes, ragi is a good plant-based source of protein. It is especially useful in vegetarian diets where protein sources can be limited. While it may not be as high as animal-based protein, it still contributes to your daily protein needs. Pairing it with lentils or dairy can make your meal more balanced and complete.