Ragi/Finger Millet

Ragi/Finger Millet is used in various dishes from simple roti to dosa to porridge and much more. It is also mixed with other flours to make dishes like idlies, bread etc. The Ragi grain is so tiny that it can hardly be polished. Do you know what it means? It means all the good stuff is retained in it for us to benefit from. This tiny millet is believed to have thirty times more calcium when compared to rice as well as ten times as much fiber as rice. It is a very cheap source of a wide range of nutrients, including amino acid methionine.

The ragi whole grain is decorticated prior to grinding for either making flour or fine particle product. Depending on the recipe you are following, you can choose the flour or the course powder.

History

Millets are very hard crops that have been around for centuries. They are the ultimate staple diet in many communities across the globe. The major reason for them being the staple grain is their short cultivation times. Some of these crops, like Proso millet, is ready in as less as 70 days. The millets are rain-fed and not susceptible to pests in both field and storage. They don’t even demand much from the soil when compared to their cereal counterparts. Considering their easy nature for growth, we can imagine that millets would have been the go-to grains for our ancestors for meeting dietary needs.

Typical Nutritional Facts

A Cup/144 gram of Finger Millet makes 6 rotis and contains:

• 472 calories
• 103 grams of carbohydrates
• 5 grams of protein
• 87 grams of fat

Here are a few reasons that you should include this cost-effective grain to your diet:

Ragi/ Finger millet is Rich in Protein

The Ragi grain has a high protein content that is comparable to rice. Some of the ragi varieties are even believed to contain two times the protein content in rice. Its protein profile is unique as it contains Eleusinian, cystine, tryptophan, methionine and aromatic amino acids. Most cereals don’t contain all these components that are crucial for human health which makes the finger millet helpful in avoiding malnutrition.

Loaded with Minerals

Ragi/finger millet is loaded with minerals. It is believed to have almost 5 to 30 times the calcium content when compared to other cereals. This factor makes it the perfect alternative to over-the-counter supplements, especially for people who have low haemoglobin levels or are at the risk of osteoporosis. United States National Academies published a study called “The Lost Crops of Africa” which implores that we need to change our attitude towards this heavenly grain. The study notifies that people in Uganda have just one meal per day but still have healthier and sturdier physiques as they use finger millet regularly.

Control Diabetes with Ragi/ Finger millet

The rise in diabetes prevalence has created a high demand for foods with high fiber levels, complex carbohydrates and phytochemicals. Phytochemicals are chemical compounds that help us in combating diseases.  All of these components are found in grains and their outer layer. Finger millet is particularly rich in polyphenols. Preliminary studies have linked finger millet to controlled blood glucose levels