Ragi Dosa: Health Benefits and Recipies

Ragi is a beautiful ingredient that became obsolete as wheat and rice became more popular. However, this ancient forgotten millet is slowly returning as the latest

DESI SUPERFOOD!

Various names in various languages are given to ragi. For example, in India, finger millet is known as ragi (Kannada, Hindi, and Telugu), Kodra (Himachal Pradesh), Mandia (Oriya), Taidalu (Telangana), and Nachni in Marathi.

Many recipes can be prepared using ragi. You can add ragi dosa to your breakfast menu. It is easy to make and is considered a full-filling breakfast option

Maintaining a healthy balance in your diet is also essential. It also helps with weight loss. Ragi dosa is a tasty South Indian dish you can make at home for breakfast, lunch, and dinner. It is nutritious, light, and simple to prepare.

Table Of Contents

1. What Is Ragi?

2. The Nutritional Value Of Ragi

3. Health Benefits Of Ragi

4. Ragi Dosa Recipe

5. Calories In Ragi Dosa

6. Dietitian’s Recommendations

7. The Final Say

8. FAQs

What Is Ragi?

Ragi is also known as finger Millet. It is a cereal popular in South India and many African countries. It is regarded as a weight-loss miracle grain. It contains a lot of fibre and is high in calcium. Therefore, it is considered the most effective treatment for diabetics. It is also a popular baby food in southern India. Ragi porridge is fed to babies as young as 28 days old to aid digestion. This will help strengthen the baby's bones with calcium and iron

Because of the appearance of the grain head, which has five spikes, this annual grass is from the Gramineae botanical family. It grows to a height of 1m to 2m. 

The leaves are narrow and green, sized between 30 and 70 cm. Straight or curved branches contain seeds arranged in florets that can be brown, red, or purple. 

The Nutritional Value Of Ragi

Ragi has an impressive nutritional profile, containing all of the essential macronutrients - carbohydrates, fibres, fats, and proteins - and significant levels of crucial micronutrients - vitamins and minerals. As a result, it has low cholesterol and sodium levels, promoting heart health. 

Furthermore, ragi contains significant amounts of vitamins C and E, which help to improve immune, skin, and hair health.

Ragi flour contains high B complex vitamins thiamine, riboflavin, niacin, and folic acid. Also, calcium, magnesium, iron, and phosphorus fully justify its status as a wholesome breakfast cereal and a superfood.

The nutritional value of ragi per 100 gm

Macronutrients 

Micronutrients

Minerals

Vitamins

Health Benefits Of Ragi

1. Holistic Breakfast Food

Ragi comprises essential nutrients, like vitamins C, E and B-complex vitamins, iron, calcium, antioxidants, proteins, fibres, adequate calories, and essential unsaturated fats.

2. It Provides Essential Amino Acids

Ragi contains specific critical amino acids, making it a one-of-a-kind plant-based source of high-quality proteins. For example, it contains methionine, a sulphur-based amino acid that helps restore skin and hair health. 

3. Gluten-Free Diet

Many individuals develop intolerance to gluten found in cereals such as wheat, which is, unfortunately, a common ingredient in Indian dishes. Ragi, which is naturally gluten-free, can easily be substituted for wheat. Ragi is also high in fibre, which helps the digestive process. Eating ragi at night is not recommended for those with digestive issues or gluten allergies.

4. Increases Bone Density.

It is a great source of calcium that helps to strengthen bones. It also helps to restore optimal bone density in older people. Which aids in the relief of osteoporosis symptoms. While younger people can consume ragi daily, middle-aged and older adults must eat measured servings of ragi to improve bone health while avoiding gastrointestinal and kidney disorders.

5. Maintains Blood Sugar Levels

Finger millet, while high in calories and carbohydrates for instant energy, also contains phytates, tannins, and polyphenols - plant chemicals that slow down digestion. Ragi is valuable to a diabetes diet because it lowers high blood sugar levels. Furthermore, because of its low digestibility and high fibre content,

6. Treats Anaemia

A lack of iron Every year, anaemia affects thousands of Indian men, women, and children, causing excessive fatigue and low productivity. Ragi is an iron-rich food that can help people with low haemoglobin levels in their blood, effectively treating anaemia.

7. Enhances Nervous System Function

Due to high amino acid tryptophan levels, eating ragi in controlled portions daily helps improve nerve impulse conduction, activate memory centres in our brains, and relax our minds. In addition, ragi aids anxiety and insomnia by maintaining good moods and promoting sound sleep because tryptophan balances the levels of serotonin, a neurotransmitter.

8. Improves Heart Health

Ragi is free of cholesterol and sodium. It is suitable for people with heart disease who can safely consume recipes made with ragi flour. Furthermore, an abundance of dietary fibres and vitamin B3 or niacin promotes good HDL levels while decreasing harmful LDL levels. This prevents plaque and fatty deposits in heart vessels, thereby improving cardiac muscle function and heart health.

Ragi For Pregnancy And Lactation

Ragi grains sprouted overnight and consumed the following day have numerous health benefits for pregnant and lactating women. Ragi's high iron and calcium content makes it ideal for stimulating milk production and balancing hormonal activities in pregnant women and young mothers.

Ragi Dosa Recipe

This dosa recipe can be made easily and anytime. Ragi dosa is a crispy pancake that goes well with chutney and sambhar. Here is how to make this incredibly healthy recipe. 

Ingredient

• Ragi flour - 2 cups
• Urad dal flour - 2 tsp
• Green chilli - 6 finely chopped
• Onion - 2 medium-sized minced
• Cumin seeds - 2 tsp
• Refined oil as required
• Rice flour - 2 cups
• Semolina - 2 tsp
• Ginger - 2 inches chopped
• Coriander leaves - 1 cup finely chopped
• Buttermilk - 1/2 cup
• Salt - 2 pinches

Preparation Method

1. In a mixing bowl, combine ragi flour, rice flour, urad dal flour, semolina, and salt to make this delicious dosa. Then, add the remaining ingredients and thoroughly combine. Finally, pour in enough water to make a thin batter.

2. Preheat a flat pan on medium heat. Pour a ladle of batter over it and spread it out evenly. Then, brush a little oil and cook until both sides are light brown. Remove from the oven and serve with chutney and a steaming hot bowl of sambhar.

Calories In Ragi Dosa

Dietitian’s Recommendations 

Ragi is a nutritious food that is suitable for people of all ages. Ragi has incredible nutrition, and because it is gluten-free, people with gluten intolerance can enjoy it. Therefore, it is the ideal component for the diet plans of fitness enthusiasts and for people who wants to make healthy food choices every day.

-Dietitian Lavina Chauhan 

The Final Say

Ragi is a very beneficial cereal crop that anyone can consume. It truly is a superfood, containing all the essential nutrients such as dietary fibres, proteins, iron, calcium, antioxidants, and vitamins, as well as being gluten-free and thus safe for those who are allergic to specific cereals and gluten.

However, ragi, like all other foods, should be consumed in moderation to avoid any negative effects on the body. On the other hand, when consumed in carefully measured amounts, ragi may help prevent malnutrition and degenerative diseases such as osteoporosis and arthritis.

Incorporate this into traditional Indian recipes such as rots, dosa, and halwa to get the benefits for health.

FAQs

1. Which one is better, ragi or rice?

Ragi and other millets are good for people with diabetes. 

It is high in fibre, minerals, and amino acids. It also improves blood sugar and cholesterol levels.

2. Are oats better than ragi?

The calcium content of oats (54mg) is less than ragi (344mg). Micronutrients like molybdenum and sulphur and vitamins like carotene and folic acid are present in ragi, while they are negligible in oats.

3. Can I consume ragi every day?

1 – 2 servings of ragi can be eaten daily. As ragi is low in fat and high in protein, its daily consumption can promote weight loss and control blood sugar levels.

4. Who should avoid eating ragi?

Ragi is not recommended for people with kidney problems, constipation, diarrhoea and thyroid. This is because it can react negatively to them.

5. Is Ragi good for weight loss?

Ragi is an excellent source of fibre for people trying for weight loss. It helps control diabetes in the body while ensuring that the person is healthy and strong. Not only this, Ragi prevents obesity, provides energy, improves digestion and averts chronic disease.

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