Labels

Show more

Finger Millet (Ragi ) - Knowing its uses and significance

By

 

Wonder millet, Finger millet ( Nachni/Ragi)

 

Finger millet, commonly referred as Ragi/nachni, is a nutritious millet, which is a great inclusion for health maintenance. It is local, cheap and complete food considering Indian diets.

Ragi or Finger millet generically known as ‘Eleusine Coracana’ is a gluten free, high calcium, iron, high fiber millet and a good source of protein. It has important amino acid called ‘Methionine’, an active amino acid directing synthesis of other amino acids.

Ragi is gluten free is easy absorbed in intestine. Ragi adds to the richness in nutritive profile, as it is also high in B class of vitamins and folic acid (significant in synthesis of red blood cells). Ragi, known for its wow factor, can blend flawlessly in any recipe, as primary or secondary ingredient.

Talking about its nutritional composition, Ragi has a gifted nutritional profile and is considered as balanced ingredient for maintaining nutrition integrity, here is the nutritional composition of the millet.

Energy

328 Kcal

Proteins

7.3 g

Carbohydrates

72 g

Fats

1.3 g

Calcium

344 mg

Phosphorus

283 mg

Iron

3.9mg

(The values are based on 100 g of edible portion)

 

Extraordinary qualities of extraordinary millet

Gluten free: - Being gluten free, Ragi is a great for those with constant complain of abdominal discomfort, gluten intolerance, celiac disease etc. Ragi is extremely soothing on GI system. This millet is light on digestion and does not pose any demerits.

High Tryptophan: -Tryptophan is an essential amino acid (which cannot be synthesised in the body), a precursor to brain chemical ‘serotonin’, which helps in relaxation of the brain neurons, inducing good sleep. People with history of insomnia, sleeping disorder or stress disorders, should include ragi in their meals.

High in Calcium and Iron: - Being extremely high in calcium and iron, it helps in synthesis of red blood cells production and prevents osteoporosis (brittle bones and bone loss) in small babies and adults. It is recognised as immunity booster and plays a very important role in overall development.

Natural coolant: - Ragi in combination with buttermilk acts as a natural coolant and a probiotic, thriving growth of good bacterial strain in gut, keeping gut in best health. It increases gut efficiency many folds.

Hands-on ingredient: - Ragi can combined well with any recipes like porridges, smoothies, parathas, khichadi, ladoos etc. Ragi is locally available and is reasonably priced.

One shot meal: - Ragi recipes are usually quick enough to make and it is amongst the non-perishable ones. Ragi recipes are time saving and nutritious, from deserts to breakfast items, Ragi can be rotated accordingly.

A complete food: - Ragi can be used as a better replacement to wheat and rice for its complete nutritional profile as it is unprocessed. It can safely be consumed by anyone irrespective of the age, Ragi is well tolerated by all. It is easy to digest and loaded with almost all vital nutrients.

Weight management: - Ragi millet can be a great inclusion for any weight loss or weight gain management diet plan. Ragi is amongst few food items which can pose positive effect on nutrition and malnutrition. It manages to provide just right calories and nutrient supply ensuring sustainable results. It is also great to take care of ailments related to insulin resistance, liver and heart.

Superior antioxidant load: - Ragi millet is high on phenolic compounds, which have essential role to protect body against harmful oxidative stress, having anti-inflammatory effect on body.   

 

Ragi flour can be used in preparing upma, idlis, dosas, ladoos etc. Ragi malt can be used to make porridges, dry fruit laddos, milkshakes etc. It is always better to dry roast the flour or malt before using to enhance richness of flour due to its high levels of polyphenolic compounds, which have high antioxidant properties. Ragi flour, Ragi malt can be used in making various delicacies, having excellent nutrition profiling, augmenting growth and development.

Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

Comments

Post a Comment

Popular posts from this blog

Supplementing Diet with Plant Based protein Sources

By
  Supplementing Vegetarian Protein Sources Vegetarian protein sources lack in complete amino acids profile, hence developing high end risk of protein deficiency, when someone decides to go on vegan or complete vegetarian diet, it is often associated with protein deficiency. Well, that’s not the case. Vegan or vegetarian diets, if well planned can provide one with all essential nutrients. Infect, certain plant-based protein origin can provide more proteins than others. As we are aware of importance of proteins in muscle building, providing satiety and to an extent promoting weight loss let’s discuss the top listed vegetarian sources of protein, which might help vegans / vegetarians to balance out their protein requirements. 1. Lentils: - Lentils are the great source of veg proteins and they also contribute to slow digesting carbohydrates, which can delay gastric emptying. They can be eaten simply as salads or can be added in soups and gravies. 2. Edamame seeds (Pre harvested soybeans):
Read more

Managing Acne with Healthy Eating

By
Image
  Food and Acne Acne and your diet have a relationship. And it is worth understanding why acne develops in the first place and how food is linked to this.   What is Acne? Acne is a common skin problem causing pimples, blackheads, and whiteheads to form on the surface of the skin. It develops when oil glands on the skin produce too much oil and become clogged with bacteria and dead skin cells. These clogged pores cause inflammation, swelling and are sometimes painful leading to the outbreak of acne. It is rarely harmful, but can cause emotional distress and can scar the skin.      Acne is very common in teenagers going through puberty as they are often triggered by hormonal changes in the body. Why does acne develop? A combination of factors are responsible for causing acne: How does diet affect the skin? Several studies have concluded that the food you eat plays a significant role in the health and appearance of your skin.  Certain foods with a high glycaemic index (GI) like refined ca
Read more

Vegan Yogurts - Dairy Alternative

By
Image
  Vegan Yogurt: An Alternative to Dairy With more people opting for plant-based alternatives over dairy and meat-based products, the refrigerated sections of most supermarkets have been taken over by plant-based non-dairy milk, yogurts made from soy, coconut, nuts, and other plant foods.   What is Vegan Yogurt?     Yogurt is traditionally made from cow’s milk, but in the vegan version, non-dairy plant sources like almonds, soy, coconuts, peas, cashews, etc. are used. Notably, most vegan yogurts include probiotics or good bacteria that support healthy digestion but the species and amounts vary.   Nutritional Value of Vegan Yogurt   The nutritional value of vegan yogurt is mainly due to the plant-based ingredients used. Cereals like oat, rice, and legumes including soy, peas and nuts, and seeds have a good amount of proteins, fiber, and other bioactive compounds.   In a study, commercial vegan yogurt (made from soy, coconut, cashew, almond, and hemp) was analyzed. It was found that soy y
Read more