Nachni Bhakri: Nutritional Value, Health Benefits And Recipe

Ancient grains are gaining a lot of attention these days! However, before the 1950s, whole grains like nachni, jowar, bajra, barley and amaranth were staples in our traditional diet. 

We are well aware that whole grains are healthier and contain vital nutrients. However, we are talking about nachni, a super grain that has recently caught everyone’s eye. So let us deep dive, into the topic and understand its nutritional value and health benefits.

Wait, we also have a recipe! So what are you waiting for? Let us go! 

Table Of Contents 

1. What Is Nachni? 

2. Nutritional Value Of Nachni/Ragi 

3. Health Benefits Of Nachni/Ragi

4. Nachni Bhakri Recipe 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

What Is Nachni? 

Nachni is also known as Ragi and is scientifically known as Eleusine coracana. Nachni is an annual crop primarily grown in tropical parts of Africa and Asia, including Ethiopia, India, and Sri Lanka. 

It is full of nutrients and has several positive health effects, including improving digestion, lowering the risk of heart disease, delaying ageing, and controlling diabetes.

Nutritional Value Of Nachni/Ragi  

Nachni is a superfood as it contains ample nutrients. It provides a wide range of macro and micronutrients along with necessary lipids, proteins, vitamins, and minerals.

Let us review the nutritional content of 100g of nachni:

• Calories- 345kcal 
• Fat- 3.4g 
• Carbs- 80g 
• Dietary Fibre- 2.7g 
• Protein- 13g 
• Sodium- 5mg 
• Potassium- 40mg 

Health Benefits Of Nachni/Ragi 

Nachni has immense health benefits! Here we have listed a few of its benefits. Have a look!

1. Good For Bone Heath 

When compared to other grains, nachni flour is one of the best non-dairy sources of calcium. According to the National Institute of Nutrition in India, around 344 mg of calcium can be found in 100 g of nachni. 

Calcium is essential for strengthening bones and teeth and preventing osteoporosis, a condition that weakens bones. Therefore, it is advantageous in developing age of children.

2. Controls Blood Sugar Levels 

The nachni grain's seed covering is higher in polyphenols and dietary fibres than rice, maise, or wheat. These high quantities of dietary fibres decrease the body's blood sugar levels. Therefore, it helps in controlling blood sugars. 

3. Keeps Skin Healthy 

Nachni is incredibly effective at keeping skin looking young and healthy. This is because its essential amino acids, such as methionine and lysine, reduce the susceptibility of the skin tissues to wrinkles and drooping. 

Nachni is one of the few naturally occurring sources of Vitamin D. Calcium, which is responsible for vitality, is transported via vitamin D. 

4. Fights Anaemia 

 Nachni is a superb natural iron source, making it a blessing for those who are anaemic as well as those who have low haemoglobin levels. Nachni's ability to sprout increases the vitamin C content in the grain, which makes it simpler for iron to enter the bloodstream.

5. Calms The Body  

Consuming nachni regularly is very helpful in treating anxiety, depression, and sleeplessness. Moreover, antioxidants, particularly tryptophan and amino acids, are beneficial because they act as natural tranquilisers.

6. Aids In Weight Loss 

Nachni is an excellent addition to your diet plan for weight loss. The high dietary fibre combination keeps the stomach satisfied and reduces irrational cravings. Decreased appetite and weight reduction follow. Besides, the low glycemic index reduces hunger pangs and keeps the digestive process moving forward.

Nachni Bhakri Recipe

The vegetarian, vegan, and Jain Maharashtrian bread, known as nachni bhakri (Ragi Bhakri), is generally consumed for lunch and dinner. The nachni used to make this low-fat, super-grain, gluten-free, lactose-free, low-sodium, sugar-free, no dairy, no added sugar, and zero-trans-fat bread is high in calcium and increases the bread's nutritional value. 

A balanced lunch is served with kadai paneer, shepu moong dal sabji, tandoori butter chicken, or palak paneer gravy. The pairing of pithla and bhakri is a well-known traditional Maharashtrian dish. Try this delicious recipe at home.

Ingredients

• Nachni flour- 1½ Cup
• Sesame seeds- 1 tbsp, lightly roasted 
• Ghee- 1 tbsp 
• Salt, as per taste 

Preparation Method 

1. Mix the nachni floor with salt and sesame seeds, saving some for later use. 

2. Make a nice dough by adding warm water. 

3. Make small balls by dividing the dough into eight equal pieces. Floor the whole surface, flatten each ball with your hand and spread it evenly. Scatter some sesame seeds on the top. 

4. Place a bhakri on a preheated, non-stick tawa. Remember to apply water to the bhakri to prevent it from dryness. 

5. Flip the bhakri over when the water evaporates out and continue to cook it by flipping the sides until both sides are cooked equally. 

6. Cook the remaining bhakris in the same manner. 

7. Place them on a serving plate, top them with ghee and serve with the sabzi of your choice. 

Dietitian’s Recommendation  

Nachni is one of our ancient, highly nutritious crops with immense health benefits. 

Nachni is also rich in fibre, calcium, potassium, iron and other minerals and vitamins. Apart from the several health benefits discussed above, including nachni in our meals benefits those with gluten intolerance. You can also include nachni daily in your meals in various recipe forms. 

 - Dietitian Lavina Chauhan 

The Final Say 

Nachni is a very adaptable food crop that individuals of all ages may easily consume. With its incredible nutritional value and gluten-free status, nachni is also a crucial part of a vegan diet. For health-conscious people who like to make good food choices daily, nachni may be the ideal diet component.

FAQs

1. Is nachni hot or cold for the body? 

With the ability to keep your whole system warm, nachni is exceptionally nutritious and is known to provide several health benefits during winter.

2. What are the side effects of ragi? 

Nachni can cause problems like tingling sensations, nausea, and chest pain. Also, it has a high protein content that is not good for people with kidney diseases because it becomes difficult for the body to absorb excess protein.

3. How much nachni can I eat per day?

One or two servings of nachni flour are eaten daily. Nachni is low in fat and a good source of protein.

4. Is nachni bhakri good for weight loss?

Nachni works as a great source of fibre when it comes to people trying to shed loss. It helps control diabetes in the body while ensuring that the person is healthy. Not only this, nachni prevents obesity, provides energy, improves digestion and averts chronic diseases.

5. Which is better jowar or nachni?

Nachni has slightly more fibre than jowar. So one nachni roti yields 3.1 g of fibre, whereas one jowar roti gives 1.4g of fibre. Fibre is a crucial nutrient for maintaining digestive health. But nachni roti is thicker than jowar roti.

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