Some Basic Facts About Ragi (Finger Millet)
Ragi, also known as finger millet or Eleusine coracana, is a nutrient-dense, multifaceted grain that grows exceptionally well in hot, dry climates and high altitudes and it is also one of the nutritious food we happen to grow up with.
This sturdy crop is also an economical stock of protein, iron, calcium & fiber & a rare supplier of amino acids.
It is enriched with surplus quantity of calcium and potassium than any other millet species, grains, and cereals.
It could be beneficial in fighting calcium deficiency and preventing any calcium-related disorders like osteoporosis.
It has the probability of acting as a quality reservoir for prebiotics.
It doesn’t need chemical fertilizers and pesticides, as it stays pest-free after harvesting, making it a safe food.
In India, ragi has been implanted in the southern states of Karnataka, Andhra Pradesh, Tamil Nadu, Bihar up north, and Maharashtra in the west, for 4,000 years
Diverse Meal Choices-
Ragi can be incorporated in our daily diet in variety of ways.
a) Multi-grain flour: By combining wheat and finger millet in a ratio of 7:3 (wheat: finger millet) we get Multigrain flour! And it is also one of the simple, semi-finished products which are suitable for making chapati, whose color is slightly dark on baking.
The amalgamation of ragi in chapatis enhances the taste and aids in regulating glucose levels in diabetic patients.
The heftiness and the substantiality of the fibers slow the digestion rate & make us apperceive being more satiated on fewer calories, therefore, preventing us from consuming excess calories. The high fiber content also eases constipation.
b) Ragi Idli and Dosa: Fermenting millet might increase its nutritional value as fermented millet-based food products had significantly higher protein concentrations than those of plain millet and ragi flour fermented for 16–24 hours had a higher essential amino acid concentration and lower starch content.
The fermentation methodology might also decrease the profusion of phytic acid. Fermented foods are prepped by combining ragi in equivalent quantity with other grains and dal.
Among fermented foods, idli and dosa are very common as breakfast foods and are even eaten as the main cafeteria food in some parts of the country.
Finger millet is widely used as one of the main ingredients in the foods of South India. It aggrandizes the meal with the requisite protein, calcium, and fiber.
c) Nutritious Nourishing Laddus: These are nutritively packed with protein, minerals, vitamins, and antioxidants making them a healthy alternative to traditional or conventional laddus. They have a long shelf life and a good flavor.
Perfect for weight loss-
Ragi takes more time to get digested in the stomach as it is gluten-free, with low sugar and high fiber content. As a result, it keeps you sated for a longer duration of time. This in turn stops the urge of more food consumption and snacking, thereby reducing excess calorie intake overall.
Enhances gut health-
The fibre in ragi can help improve your digestive health.
Insoluble “prebiotic” dietary fibre helps boost and amplify the good bacteria in your gut.
Eating prebiotics like the fibre in millet can facilitate gut health by keeping your digestive flora healthy. This also aids in weight management.
High in nutrients-
It is an exceptional source of calcium (350 mg %), potassium (410 mg %), carbohydrate (70 %), protein (8 %), crude fibre (3.4 %) and mineral (2.7%) as well as lysine, threonine and valine compared to other cereals and millets.
It has various potential health benefits, a few of which are attributed to its polyphenol contents.
The crude fibre and mineral contents of ragi are markedly higher than those of wheat (1.2% fibre, 1.5% minerals) and rice (0.2% fibre, 0.6% minerals); the protein concentration is relatively balanced between ragi, wheat and rice.
The chemical score (percentage of the most limiting amino acid compared to a standard protein like egg protein) of finger millet is about 50 which is relatively higher than other millets, jowar and pearl millet.
Additionally, it is high in PUFA (polyunsaturated fatty acids) and low in fat content (1.3%) which is one of the contributing factors to the extremely good shelf life of ragi.
Good for diabetes-
Emerging research shows that not only ragi is a better choice for people living with diabetes (being high in fiber, minerals, and amino acids than white rice), but it also improves blood sugar and cholesterol levels. This is why processed finger millet also should be avoided.
The mean value of the Glycemic index [GI] of upma baked from a decorticated or processed ragi/finger millet (exception being husk removed from the grain) is as high as 87, which is similar to the GI of the white polished rice.
Finest for heart health-
Finger millet/ragi is packed with dietary fiber, which aids in restricting the “bad” cholesterol that can hasten the calculus accumulation which in scientific terms is called atherosclerosis; hence, whole grains like ragi/finger millet are affiliated with decreased probability of heart disorders.