Ragi Benefits And Side Effects

Ragi, also known as finger millet, offers a variety of health benefits such as aiding digestion, managing diabetes, and promoting weight loss. However, it's important to be aware of potential side effects. Explore the pros and cons of incorporating ragi into your diet.
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3 min
28-November-2024

Ragi, also known as finger millet, is a superfood gaining popularity due to its numerous health benefits. This ancient grain, a staple in many parts of India and Africa, offers a wide range of nutritional advantages and is an excellent alternative to refined grains. It is known for aiding in weight loss, improving bone health, and managing blood sugar levels. However, like any food, consuming ragi in excess may lead to side effects. In this article, we will explore ragi's nutritional content, health benefits, and potential downsides, along with how health insurance can play a role in preventive health care.

What are nutritional values of ragi (finger millet)?

Ragi, a highly nutritious cereal grain, is rich in essential nutrients such as calcium, iron, and fiber. Below is the table containing the ragi nutrient content:

Nutritional Value per 100 g

Energy

307 kcal

Carbohydrates

53.5 g

Dietary Fibre

22.6 g

Fat

1.9 g

Protein

7.4 g

Minerals

Quantity

Iron

11.3 mg

Calcium

344 mg

Magnesium

154 mg

Phosphorus

183 mg

Potassium

538 mg

Sodium

2 mg

Zinc

1.7 mg


13 health benefits of ragi and ragi flour

Ragi, also known as finger millet, is a highly nutritious cereal grain that offers a wide range of health benefits. Let's explore some of the key reasons why you should consider incorporating ragi into your diet:

  1. Protein-packed: Ragi is a rich source of plant-based protein, making it an ideal choice for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall tissue health.  
  2. Dietary fiber powerhouse: Ragi is high in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
  3. Weight management ally: The high fiber content and protein in ragi contribute to weight loss by keeping you feeling full for longer periods.
  4. Skin health protector: Ragi's antioxidant properties help combat oxidative stress, protecting your skin from damage caused by free radicals.
  5. Hair health booster: The essential minerals like iron and zinc present in ragi nourish hair follicles, promoting hair growth and preventing hair loss.
  6. Bone health fortifier: Ragi's calcium content supports bone health, reducing the risk of osteoporosis and fractures.
  7. Lactation supporter: For nursing mothers, ragi can help increase milk production and improve its nutritional value.
  8. Blood sugar regulator: Ragi's fiber content helps regulate blood sugar levels, making it beneficial for individuals with diabetes.
  9. Potential anti-cancer properties: Certain phytochemicals in ragi have been studied for their potential anti-cancer effects.
  10. Gluten-free option: Ragi is naturally gluten-free, making it a suitable choice for individuals with celiac disease or gluten sensitivity.
  11. Child nutrition enhancer: Ragi is a nutritious food for children, providing essential vitamins and minerals for their growth and development.
  12. Heart health protector: Ragi's low sodium content and fiber content help maintain heart health by reducing bad cholesterol levels and promoting good cholesterol.
  13. Anemia fighter: The iron content in ragi helps in the production of red blood cells, preventing anemia.

What are the nutritional benefits of ragi?

Ragi is celebrated for its nutrient-dense profile, which makes it beneficial for overall health. The key ragi benefits include:

  • Rich in calcium: Ragi is one of the best plant-based sources of calcium, making it excellent for maintaining strong bones and preventing bone-related disorders such as osteoporosis.
  • High in dietary fiber: Ragi is rich in both soluble and insoluble fiber, which promotes digestive health, prevents constipation, and helps in maintaining a healthy weight.
  • Good source of iron: Ragi contains a significant amount of iron, which is vital for preventing anemia and improving hemoglobin levels.
  • Gluten-free: For individuals with gluten intolerance or celiac disease, ragi is an excellent alternative to wheat and other gluten-containing grains.
  • Rich in antioxidants: Ragi is packed with antioxidants, such as polyphenols, that help in fighting oxidative stress, reducing the risk of chronic diseases like cancer and heart disease.

Read more: Types of nutrition and its benefits

How does ragi help in weight loss?

One of the most well-known benefits of ragi is its effectiveness in promoting weight loss. Here’s why you should use ragi for weight loss:

  • Low glycemic index: Ragi has a low glycemic index, which means it takes longer to digest and releases glucose slowly into the bloodstream. This helps in controlling hunger pangs and reducing overall calorie intake.
  • High fiber content: The high fiber content of ragi keeps you feeling fuller for longer, reducing the likelihood of overeating. It also aids in improving metabolism, further supporting weight loss.
  • Natural appetite suppressant: Ragi contains an amino acid called tryptophan, which helps in curbing appetite and thus promotes effective weight control.

If you're aiming for a healthy and sustainable weight loss journey, including ragi in your daily diet is a great choice. Additionally, for people exploring fitness or weight loss programs, health insurance can cover certain wellness and diet consultations, which may include expert advice on incorporating superfoods like ragi.

Also, read: Diet chart for weight loss

Can ragi improve bone health?

Yes, ragi can significantly improve bone health. Here are some key pointers explaining the benefits of ragi for health:

  • Rich in calcium: Ragi is a powerhouse of calcium, one of the most essential nutrients for maintaining bone density and preventing fractures. In fact, it contains more calcium than most other cereals.
  • Prevents osteoporosis: Regular consumption of ragi can reduce the risk of osteoporosis, particularly in older adults or women experiencing menopause.
  • Good for children's bone development: The calcium in ragi makes it an excellent food for growing children, as it supports bone development and strengthens teeth.

Incorporating ragi into your diet early in life can help build a strong foundation for long-term bone health. Additionally, having health insurance that covers nutritional consultations and preventive care can help you monitor and maintain your bone health over time.

What are easy ragi recipes?

Ragi, a highly nutritious grain, offers a multitude of health benefits. Incorporating it into your daily diet can be as simple as trying these delicious recipes:

  1. Ragi smoothie:
    • A quick and energizing breakfast or snack.
    • Blend ragi flour with your preferred fruits (e.g., strawberries, bananas) and plant-based milk (soy, oat, almond).
    • Sweeten with honey or brown sugar to taste.
  2. Ragi porridge:
    • A versatile meal option, perfect for breakfast or lunch.
    • Cook ragi flour with water or milk.
    • For a savory version, add vegetables of your choice.
    • For a sweet option, add dried fruits and honey or brown sugar.
  3. Ragi chapatis:
    • A healthier alternative to traditional wheat chapatis.
    • Knead ragi flour with water to form a dough.
    • Roll out into chapatis and cook on a griddle.
  4. Ragi upma:
    • A flavorful and nutritious breakfast or snack.
    • Sauté ragi flour with vegetables of your choice and spices.
    • A quick and easy way to incorporate ragi into your diet.
  5. Ragi idli:
    • A healthier twist on a classic South Indian dish.
    • Add ragi flour to your regular idli batter.
    • Steam the batter to create soft and fluffy idlis.
  6. Ragi dosa:
    • A crispy and delicious breakfast option.
    • Add ragi flour to your regular dosa batter.
    • Cook the batter on a griddle to create crispy dosas.

What are the side-effects of ragi?

While ragi is a nutritious grain with numerous health benefits, it is essential to consume it in moderation to avoid potential ragi side effects. Some of the side effects of ragi include:

  • Digestive issues: Consuming ragi in large quantities can lead to indigestion, bloating, or gas due to its high fiber content.
  • Risk of kidney stones: Ragi contains high levels of oxalates, which, when consumed in excess, may increase the risk of developing kidney stones.
  • May lead to thyroid issues: Excessive consumption of ragi may interfere with thyroid function, particularly in individuals with pre-existing thyroid conditions.

To avoid these side effects, it's important to consume ragi in moderation and consult with a healthcare provider, especially if you have underlying health conditions. It's also wise to explore health insurance options that cover dietary and nutritional counseling to receive tailored advice on your diet.

How can ragi impact thyroid function?

There is some evidence to suggest that overconsumption of ragi could potentially affect thyroid function. The high levels of goitrogens in ragi may interfere with thyroid hormone production, which could exacerbate hypothyroidism in some individuals. However, moderate consumption of ragi is generally safe for people with normal thyroid function. If you have a thyroid condition, it’s advisable to consult with a healthcare provider before making ragi a regular part of your diet.

Read more: Thyroid-Stimulation Hormone (TSH) levels

Is ragi suitable for diabetics?

Yes, ragi can be highly beneficial for diabetics due to its low glycemic index. Here’s how ragi helps in managing blood sugar levels:

  • Slow glucose release: The low glycemic index of ragi ensures a slow release of sugar into the bloodstream, preventing sudden spikes in blood sugar levels.
  • High in fiber: The fiber in ragi also helps in better digestion and absorption of nutrients, which aids in managing blood sugar levels effectively.

However, individuals with diabetes should consult a healthcare professional to understand the appropriate serving size of ragi for their specific dietary needs. Health insurance plans that cover diabetes management programs can assist you in receiving regular consultations with dietitians and doctors.

Role of health insurance in preventive health care

Incorporating a nutritious grain like ragi into your diet is an excellent way to take charge of your health, but it’s equally important to have access to regular medical check-ups, nutritional advice, and preventive care. Health insurance can be a valuable tool in this regard, covering consultations with dietitians, routine screenings, and even chronic disease management. For example, health insurance can support individuals managing diabetes, osteoporosis, and other conditions that benefit from a nutrient-rich diet like that of ragi.

Conclusion

Ragi is a powerhouse of nutrition with a wide range of health benefits, from aiding in weight loss to strengthening bones and managing diabetes. Its rich calcium content supports bone health, while its high fiber content helps in weight management. However, like any food, moderation is key, as overconsumption of ragi can lead to side effects such as digestive issues and possible thyroid interference. Consulting with a healthcare provider before making significant changes to your diet is recommended, especially for individuals with specific health conditions. Having a comprehensive health insurance plan ensures that you can seek expert guidance on dietary changes and manage your overall health more effectively.

Also read

Health Benefits of Chia Seeds

Health Benefits of Anjeer

Health benefits of Triphala

Frequently asked questions

What are the major benefits of eating ragi regularly?
Eating ragi regularly can improve bone health due to its high calcium content, aid in weight loss through its fiber-rich properties, regulate blood sugar levels, and provide a rich source of essential nutrients like iron and antioxidants.

Can eating too much ragi be harmful to your health?
Yes, consuming too much ragi may cause digestive issues like bloating and gas due to its high fiber content. Additionally, excessive intake can increase the risk of kidney stones and may interfere with thyroid function in sensitive individuals.

What are the common side effects of ragi for people with thyroid issues?
For individuals with thyroid issues, especially hypothyroidism, ragi can interfere with thyroid hormone production. This is due to its high goitrogen content, which may exacerbate thyroid dysfunction if consumed in excessive amounts.

How can ragi help in managing diabetes?
Ragi helps in managing diabetes due to its low glycemic index, which ensures a slow release of glucose into the bloodstream. Its high fiber content further aids in stabilising blood sugar levels, making it a suitable grain for diabetics.

What happens if we eat ragi daily?

Eating ragi daily provides numerous benefits due to its high fiber content, which promotes digestion and provides essential nutrients like iron, calcium, and vitamins, supporting overall health.

What is the disadvantage of ragi?

Ragi is generally safe for most people, but some individuals may experience digestive issues like bloating or gas, especially when consuming large quantities.

Is ragi hot or cold?

Ragi is considered a cooling food, which can be beneficial for individuals with heat-related health issues.

Will ragi increase haemoglobin?

Yes, ragi is a good source of iron, which can help increase haemoglobin levels and prevent anemia.

When should we avoid ragi?

People with severe gluten sensitivity or celiac disease should avoid ragi, as it contains gluten-like proteins that may trigger adverse reactions.

Is ragi better than Atta?

Ragi and atta (wheat flour) offer different nutritional profiles. Ragi is higher in protein, calcium, and iron, while atta is a good source of carbohydrates. The choice between them depends on individual dietary needs and preferences.

Does ragi cause gas?

While ragi is generally well-tolerated, some individuals may experience gas or bloating, especially when consuming large quantities or when the body is not accustomed to it.

Is ragi good for skin?

Yes, ragi is good for skin due to its antioxidant and anti-inflammatory properties. It can help protect the skin from damage caused by free radicals and reduce inflammation

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