21/08/2021
, or finger millet, is widely consumed in India for its nutritional value and the fact it is not very fattening.
In fact, ragi mudde (ragi lump) is widely consumed by farmers because it provides constant energy during a hard day’s work.
DH lists a few health benefits of ragi:
Weight loss:
Ragi is fibre-rich and makes the stomach feel full for a longer period of time, thus reducing the tendency to eat frequently. Ragi contains an amino acid called tryptophan, which helps in reducing appetite. It also has low amounts of unsaturated fat and this also helps in weight loss.
Helps increase bone strength:
Ragi is rich in calcium. It is said that no other plant source provides calcium the way ragi can. It also has vitamin D and, along with calcium, can help in improving bone strength. Consuming ragi is a good way to keep up the body calcium levels and can keep osteoporosis at bay. It can also help children develop strong bones and teeth. A study by the National Institute of Nutrition says that 100 grams of ragi contains 344 milligrams of calcium.
Mineral-rich:
Apart from calcium, ragi contains good amounts of phosphorus, potassium and iron. The iron in ragi is good for people whose haemoglobin levels are low.
High in protein:
This is particularly good for vegetarians because ragi contains protein and other sub nutrients within protein.
Diabetes control:
Eating ragi regularly is known to be good in controlling the risk of diabetes mellitus, thanks to its fibre and polyphenol content. The high fibre makes digestion slow and control blood sugar levels.
Cholesterol reduction:
Ragi helps in reducing cholesterol by curtailing the formation of plaque. This prevents the blood vessels from being blocked and keeps the system working well. Ragi reduces cholesterol removing fat from the liver.
Good for relaxation:
Ragi has an abundant amount of antioxidants that help in reducing stress. Thus, it acts as a natural relaxant. It also aids sleep and can relieve migraine pain.
Reverses skin ageing:
Ragi contains amino acids methionine and lysine, both of which help in reversing skin ageing.
Recipes with ragi:
The easiest way to consume ragi is mudde. Ragi flour has to be added to boiling water and let it cook. Once the water reduces and a mass is formed, it has to be kneaded well. After kneading, it can be rolled into lumps. This can be consumed with vegetarian or non-vegetarian curries.
For ragi dosa, urad dal should be soaked with dosa rice for about 30 minutes. Grind it and then mix ragi flour and let it stay for about 30 minutes. Add salt, coriander, chillies and onion. This batter is ready to be made into dosas.
In boiling water, add fine ragi flour and keep stirring. First add salt and then it can be mixed with buttermilk. Green chillies, coriander and finely chopped onion can be added to make a refreshing and nutritious porridge-like mix. For those who like it sweet, milk and sugar can be added to the ragi-water mix for a nutritious meal.
Ragi rotti can also be made by mixing ragi flour with water, finely chopped onion, green chillies and coriander. This thick mix is flattened on a hot girdle for a delicious meal.
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