11 Impressive Health Benefits of Ragi (Finger Millet) & How to Use It in Daily Life

In today’s search for healthier eating, ancient grains are making a comeback, and ragi, also known as finger millets are gaining renewed interest.

What is ragi, and why is it becoming popular? Let us explore more about its benefits!

What is Ragi (Finger Millet)?

Ragi, Nachni, or finger millet (Eleusine coracana), is an ancient superfood now celebrated for its remarkable nutritional profile. It is typically grown in dry, hot climates and high altitudes and offers numerous health benefits, from boosting immunity to reducing the risk of cardiovascular diseases.

Its impressive health benefits have made it a favorite among health enthusiasts.

Let’s delve and discover how ragi can benefit your health!

1. Ragi is packed with nutrients

Ragi is a nutritional powerhouse with higher levels of calcium, protein, dietary fiber, and phenolic compounds compared to rice and wheat. Also, it is packed with essential micronutrients like vitamin C, vitamin E, vitamin B, iron, and antioxidants.  

Moreover, it is naturally gluten-free with an extended shelf life. 

2. Ragi helps lower blood glucose

One of the key benefits of ragi is its low glycemic index, which means it releases glucose slowly into the bloodstream.

It helps to prevent sudden spikes in blood sugar levels.  

Also, ragi is rich in polyphenols, which may improve insulin sensitivity and have been shown to reduce oxidative stress that is often linked to diabetes complications.

Additionally, it is packed with dietary fiber and may be beneficial for controlling blood sugar levels. So, its regular consumption may therefore reduce the risk of developing diabetes mellitus.

3. Ragi helps in reducing the risk of cardiovascular diseases

Ragi is rich in dietary fiber and complex carbohydrates, that help lower bad cholesterol levels. Additionally, it reduces lipid peroxidation, offering protection against cardiovascular diseases.

A study demonstrated that consuming millets for 21 days over four months led to reductions in triglycerides, LDL-C, and VLDL-C by 8%, 10%, and 9%, respectively. This, in turn, may reduce the risk of heart disease and improve overall heart health.

4. Ragi has wound-healing properties

Ragi is also studied for its wound-healing properties. It is rich in antioxidants, including polyphenols and flavonoids, that may aid in the dermal wound healing process.

Also, it may boost immunity and enhance the body’s natural healing mechanisms.

5. Ragi helps in digestion

Ragi is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Its high fiber content may help with regular bowel movements and preventing constipation.

Also, fermented ragi is a rich source of probiotics, that can improve gut microbiota. So, incorporating ragi into your diet may significantly improve digestive health.

6. Ragi may help in weight loss

Ragi is high in dietary fiber, which helps you feel full for longer periods. It may reduce the overall calorie intake and support weight loss.

The bran of finger millet may prevent weight gain, improve lipid profiles, and reduce oxidative stress.

Additionally, it may help regulate the expression levels of several genes related to obesity. It may contribute to a healthier metabolism and reduce the risk of weight gain.

7. Ragi improves bone health

Ragi is one of the richest sources of calcium, with 364 mg of calcium per 100 grams. It can significantly enhance calcium retention, supporting healthy growth and addressing complications related to calcium deficiency.

It is particularly beneficial for growing children, aging adults, and post-menopausal women, who are at a higher risk of developing osteoporosis and other bone-related issues.

8. Ragi has anti-aging properties

Ragi is loaded with anti-oxidants, including polyphenols and flavonoids that help fight oxidative stress and protect cells from damage caused by free radicals.

Also, it is packed with essential amino acids that may support collagen formation and improve skin elasticity.

9. Ragi for COPD disease management

Ragi is rich in antioxidants that help reduce inflammation and oxidative damage. Its bran consists of anti-inflammatory compounds that can be useful for treating asthma-like inflammatory conditions.

Also, it may alleviate symptoms associated with COPD and improve the quality of life.

10. Ragi increases lactation

Ragi is rich in nutrients that may enhance hemoglobin levels, ensuring the mother's body is well-nourished.

This nourishment is essential for optimal milk production, making ragi an excellent choice for nursing mothers.

11. Ragi for cancer management

Preliminary studies showed that ragi possess phenolic compounds with wide-ranging anti-carcinogenic properties.

It has shown potential in halting the process of cancer initiation and proliferation in several tissues.

How To Incorporate Ragi Into The Diet?

Now that you are familiar with the benefits of ragi, do you want to know simple ways to easily incorporate it into your daily meals?

Ragi has garnered attention not only for its nutritional value but also for its versatility. It can be ground into flour for bread, puri, porridge, malt, and soups. Also, you may transform it into delightful desserts without the guilt or fear of blood sugar spikes.

Another popular way of incorporating ragi into your diet is by making ragi laddus. It can be enjoyed as a part of breakfast, a postmeal dessert, or as a snack at any time of the day.

It is suitable both for children and adults who crave a mild sweet treat that is completely fulfilling and satisfying.

Ragi laddus can be made at home with minimal ingredients.

However if you find it difficult to make these nutritious ragi laddus and are looking for a homemade alternative, our Humble Flavors ragi laddus are a great option to buy here>

About Humble Flavors Ragi (Nachni) Laddus

Our Humble Flavors ragi laddus stands out as a nutritious and tasty treat as it is homemade and packed with protein and fiber. It is made with gluten-free flour and is suitable for individuals with gluten allergies.

It is sweetened with organic jaggery that offers a unique sweetness and a healthier alternative to sweets with refined sugars.

The mild aroma of desi cow ghee and cardamom adds a nice flavor. Also, it is loaded with nuts and white sesame seeds for extra crunchiness.

Overall, our homemade ragi laddus are a perfect healthy snack and dessert

Summary

Ragi provides an ideal combination of nutrition, flavor, and versatility. If you're looking for a healthy snack, our Humble Flavors ragi laddus are a good option.

If you have any questions about finger millets or the Humble Flavors ragi laddus, feel free to leave a comment below. I'll respond to your queries as soon as possible.

If you've enjoyed our ragi laddus, please share them with your friends and family!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033754/
https://pubmed.ncbi.nlm.nih.gov/34395493/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8355360/
https://pubmed.ncbi.nlm.nih.gov/20610177/#:~:text=Finger%20millet%20(Eleusine%20coracana)%20is,polyphenols%20and%20particularly%20in%20calcium.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8416111/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033754/
https://pubmed.ncbi.nlm.nih.gov/36193351/
https://www.researchgate.net/publication/354353188_Calcium_from_Finger_Millet-A_Systematic_Review_and_Meta-Analysis_on_Calcium_Retention_Bone_Resorption_and_In_Vitro_Bioavailability
https://journalijpss.com/index.php/IJPSS/article/view/3342
https://www.researchgate.net/publication/375510208_A_review_on_the_use_and_scope_of_finger_millet_Ragi_in_prevention_and_management_of_non-communicable_diseases
https://www.researchgate.net/publication/375510208_A_review_on_the_use_and_scope_of_finger_millet_Ragi_in_prevention_and_management_of_non-communicable_diseases