Benefits and disadvantages of Ragi
Ragi is a type of coarse grain, it is also known as Madua and Nachani in many places. Ragi is considered very beneficial for health. You will be surprised to know that it contains many times more calcium than wheat and rice. Apart from this, it is also a good source of fiber, iron and protein and it is also gluten-free. You will be surprised to know the benefits of eating ragi and will definitely think about including it in your diet.
Ragi (Madua) is no less than a superfood, it has a wealth of nutrients hidden in it. By including it in your diet, you can avoid many dangerous diseases like obesity, diabetes, constipation, and anemia. The benefits of Ragi do not end here, we will learn about them in detail further. You will also learn about the disadvantages, uses of Ragi and some special recipes or dishes made from it. Therefore, read the article till the end.
what is ragi
Ragi is a type of coarse grain, it looks quite similar to rye. Its scientific name is Eleusine coracana. It is called finger millet in English, whereas in India, apart from Ragi, it is also known by many names like Madua, Mangal and Nachani. Ragi is cultivated mostly in the countries of Africa and Asia. Whereas in India, Ragi production is highest in Karnataka.
Talking about the use of Ragi, some people like to eat roti or parantha made from Ragi flour. Whereas some people also use it to make laddus, biscuits, idli and dosa. To get the benefits of Ragi (Madua), you can use it in any form.
Benefits of Ragi (Madua)
The benefits of Ragi are as follows.
1. Ragi is rich in calcium
Ragi (Madua) is one of the best source of calcium. No other type of grain contains as much calcium as ragi. It contains 20-30 times more calcium than flour and rice. According to the National Institute of Nutrition, 344 mg calcium is found in 100 grams of Ragi, which is a very good amount of calcium.
Calcium plays an important role in the development of bones, and it is also helpful in eliminating bone-related diseases. Apart from this, calcium is also necessary to keep teeth strong. Therefore, if there is calcium deficiency in your body or you want that you never suffer from calcium deficiency, then for this you must include ragi in your diet.
2. Benefits of Ragi for Diabetes
The benefits of ragi are also good for diabetes. It is very helpful in reducing the risk of diabetes. Ragi contains high-quality dietary fiber and also has a low glycemic index, which reduces the risk of increasing blood sugar levels to a great extent. Diabetic patients must include it in their diet.
3. Rich in fiber
Ragi (madua) contains abundant amount of dietary fiber, according to an estimate, about 15-22 grams of dietary fiber is present in 100 grams of ragi. Fiber helps in digesting food properly and strengthening the digestive system. Besides, consumption of fiber-rich foods is also considered beneficial in making bowel movements easier and eliminating constipation. In this way, it can be said that the benefits of eating ragi for problems related to stomach and digestion are tremendous.
4. Good source of protein
Talking further about the benefits of Ragi, it is also an excellent source of protein. Its name also appears in the protein food list. About 7-8 grams of protein is found in 100 grams of ragi. Let us tell you that protein is very beneficial for muscles, bones, teeth, skin and hair, and it also helps in increasing energy in the body. To stay healthy and fit, experts are often advised to take a protein-rich diet.
5. Prevention of anemia
We called Ragi a superfood because there is a wealth of nutrients hidden in it. Apart from calcium, fiber and protein, iron is also found in abundance in it. Iron helps in increasing red blood cells in the body, due to which the risk of anemia i.e. blood deficiency in the body is reduced. A person suffering from anemia must include iron-rich foods in his diet, which also includes ragi.
6. Benefits of eating ragi for weight loss
The benefits of eating ragi for losing weight are tremendous. An amino acid called tryptophan is found in ragi, which is very helpful in reducing weight. Additionally, tryptophan is also helpful in controlling appetite, which can help in reducing weight. Apart from this, the high fiber and protein present in it are also helpful in reducing weight. Try including ragi for weight loss in your morning breakfast.
7. Rich in antioxidants
Ragi (Madua) is rich in antioxidants, which help in neutralizing free radicals. Due to less effect of free radicals, the body remains away from various types of diseases and the effect of aging on the skin is also less visible. In this way, Ragi helps in keeping the body healthy in many ways.
8. Helpful in reducing cholesterol
Ragi is also helpful in reducing cholesterol. The dietary fiber and phytic acid present in it are helpful in reducing the increased cholesterol in the body. An increase in cholesterol in the body is not at all a good sign for health, it can increase the risk of heart disease and can also cause many other problems in the body. However, cholesterol can be reduced with the help of good eating habits.
9. Benefits of Ragi for skin
Along with health, the benefits of Ragi (Madua) are also good for the skin. Ragi is a natural skin care agent, which helps in reducing the effects of aging on the skin. Actually, it contains amino acids called methionine and lysine, which are very beneficial for the skin. It is very helpful in preventing wrinkles, fine lines and blemishes.
10. Helpful in increasing mother’s milk
Ragi is also very beneficial for lactating mothers. The iron, protein and calcium present in it can help in increasing mother’s milk. Mother’s milk is most important for the baby, if the baby does not get an adequate amount of mother’s milk, it can create obstacles in the development of the baby. In such a situation, women who are breastfeeding their children must consume milk-enhancing foods like ragi.
11. Ragi is gluten-free
Gluten is a type of protein found in grains such as wheat, barley and rye. Gluten is not a bad thing, but some people are allergic to it and have to face many types of problems due to its consumption. In such a situation, it is advised by the daughter to take gluten-free diet. Such people can consume ragi flour roti instead of wheat flour roti. Ragi is gluten-free.
Some other benefits of eating Ragi (Madua)
1. Ragi has anti-inflammatory properties, which is very beneficial for problems related to inflammation in the body.
2. Many such amino acids are also present in Ragi which are helpful in preventing terrible diseases like cancer.
3. Eating ragi roti is beneficial for the problem of stomach constipation, the fiber present in it can help in providing relief from constipation.
4. People suffering from joint pain must include ragi in their diet.
5. The benefits of Ragi are also good for the development of children.
6. Ragi can also prove helpful in reducing the risk of heart diseases.
Nutrients present in Ragi
After knowing the benefits of eating Ragi, now let us also know about the nutrients present in Ragi. Please check the list of nutrients present in Ragi below.
| Nutrients | Per 100 gram |
|---|---|
| fiber | 15-22 ग्राम |
| carbohydrates | 75-85 ग्राम |
| protein | 7-8 ग्राम |
| fat | 1.8 ग्राम |
| calcium | 344 मिलीग्राम |
| magnesium | 100-150 मिलीग्राम |
| potassium | 400-500 मिलीग्राम |
| phosphorus | 130-250 मिलीग्राम |
| iron | 4-10 मिलीग्राम |
| zinc | 2.3 मिलीग्राम |
| sodium | 45-50 मिलीग्राम |
How to use Ragi
Ragi can be used in many ways.
1. You can make roti from ragi flour and eat it with vegetables or pulses.
2. Laddu can be made with the help of ragi, jaggery, and dry fruits. Ragi laddus are very tasty and healthy.
3. You can make biscuits at home from ragi.
4. Ragi is also used to make idli.
5. You can also make dosa with this.
6. Ragi porridge can also be made.
Benefits of Ragi flour
1. Rich in calcium.
2. A good amount of protein is found.
3. Ragi flour is rich in fiber.
4. A good amount of iron is also present in it.
5. It is gluten-free.
6. Ragi flour roti is also beneficial for diabetic patients.
Some recipes made from Ragi
Some special recipes made from Ragi are as follows.
1. Ragi Laddus
Material
1. A big bowl of ragi
2. Jaggery (as per requirement)
3. One bowl of desi ghee
4. Dry coconut (grated)
5. Finely chopped dry fruits
6. Gum powder (small half bowl)
7. One spoon of cardamom powder
How to make Ragi Laddus
1. Keep ghee in a vessel to heat.
2. When the ghee becomes hot, add ragi to it and keep stirring both with the help of a big spoon.
3. When it is roasted well, mix gum powder in it.
4. Now fry all the three things together well.
5. After that add grated coconut and chopped dry fruits to it.
6. After stirring well for a minute, turn off the gas.
7. After that, mix powdered jaggery (jaggery powder) in it.
8. Then keep it to cool for some time and then make round laddus with your hands.
2. Ragi Dosa
Material
1. One cup of ragi flour
2. ¼ cup rice flour
3. ½ cup semolina
4. ½ cup curd
5. One spoon of cumin
6. Green chilli
7. Salt (as per taste)
How to make Ragi Dosa
1. Mix all the ingredients one by one in a bowl.
2. Now prepare the dosa batter by adding about a cup of water to it, and mix it well.
3. After that leave it for 10-15 minutes and then add some more water to it.
4. A fine dosa batter is ready, now you can make dosa from it.
Disadvantages of Ragi
After knowing the benefits and uses of Ragi, now let us know some of its disadvantages also. Although Ragi is a nutritious food rich in nutrients, which is very beneficial for the body, but consuming it in excess can also cause some harm to the body. Its excessive consumption can cause problems like flatulence, stomach cramps, diarrhea, constipation etc.
Due to the high calcium content in Ragi, a person suffering from kidney stones should not consume it. Kidneys are not able to filter excess calcium in the body properly, which increases the risk of stones.
Apart from this, thyroid patients will also not be advised to consume Ragi, its consumption can increase the problems.
Frequently Asked Questions – FAQ
Q. Where is Ragi found in India?
Ans. Ragi is cultivated mostly in hilly areas, in India Ragi (Madua) is produced mostly in Karnataka. Apart from this, it is also cultivated in Tamil Nadu, Uttarakhand, Himachal Pradesh, Sikkim and Arunachal Pradesh.
Q. How much calcium is there in Ragi?
Ans. Ragi is one of the best sources of calcium. According to the National Institute of Nutrition, about 344 mg of calcium is found in 100 grams of ragi. No other grain has this much calcium.
Q. How much protein is there in Ragi?
Ans. Ragi is also a good source of protein. About 7-8 grams of protein is present in 100 grams of ragi. More protein is found in it than in wheat flour.
Q. What is the nature of ragi?
Ans. Ragi has a slightly hot taste. But you can consume it in limited quantities in any season. The benefits of eating ragi roti in the winter season are tremendous, it is also beneficial in cold, cough and cold.
Q. Is Ragi gluten free?
Ans. Yes, Ragi is a gluten-free agar. You can include it in your gluten-free diet.
Conclusion
There is no doubt that Ragi (Madua) is a nutritious food. But you should not consume it excessively. Like wheat and rice, it should not be consumed throughout the day. You can consume it once a day, it is most beneficial to consume Ragi in the morning for breakfast.
Hope you liked this article related to the advantages and disadvantages of eating Ragi (Madua). In this article, we learned about the benefits of Ragi, uses of Ragi, and disadvantages of Ragi. If you have any questions in your mind, you can ask in the comment box below, we will be happy to answer your questions. “Be happy and take care of your health”.
Disclaimer:
This article is for general information only. It cannot in any way be a substitute for any medicine or medical advice. Easy Life Hindi does not endorse these, please consult a doctor before implementing any such treatment, medicine, diet, etc.