Ragi (Finger Millet): Health Benefits and Tasty Recipes for Losing Weight

Introduction

Finger millet, commonly known as ragi, is a cereal grain widely eaten in South India and parts of Africa. It is often appreciated for its high fibre content and is naturally rich in calcium and iron, making it a valuable part of traditional diets. 

Ragi is also commonly prepared as a porridge for infants in some regions, usually once they are a few weeks old and under proper guidance. Its smooth texture and mild taste make it a popular choice for early weaning foods in certain cultural practices¹. 

While ragi is sometimes included in diets focused on weight management or balanced blood sugar, it should be seen as part of an overall healthy eating plan. Anyone with specific health conditions, such as diabetes, should consult a healthcare professional for personalised advice. 

Health Benefits of Ragi

Before the 1950s, whole grains such as ragi, brown rice, and barley were commonly grown using traditional farming methods and formed a significant part of regional diets in India. Over time, with the widespread adoption of polished white rice as a staple and lifestyle shifts brought on by urbanisation and the rise of the information technology sector, many people began relying more on processed and convenience foods. 

As a result, there has been growing interest in returning to nutrient-rich whole grains like ragi, which are naturally high in fibre, calcium, and iron. Health professionals often recommend including such grains as part of a balanced diet. Unfortunately, ragi is less common in the diets of many teenagers today. 

This article aims to highlight the potential long-term benefits of incorporating ragi into everyday meals as part of a healthy lifestyle. 

1. High Protein Source

Ragi contains a unique protein called eleusinian, which contributes to its nutritional value. It is often regarded as a good plant-based protein source, particularly for vegetarians. One of the amino acids present in ragi, methionine, makes up around 5% of its total protein content. 

Ragi has been cultivated for centuries and is known for its ability to grow in high altitudes and survive in tough climatic conditions. Because the grain is so small, it is not polished like other cereals, which means it is usually consumed in a more natural, unprocessed form. This helps it retain more of its original nutrients, including complex carbohydrates². 

2. Beneficial for Weight Loss

Ragi is naturally high in dietary fibre, which may help you feel fuller for longer and reduce the tendency to snack between meals. Because of this, it is often included in meal plans focused on healthy weight management. 

It also contains an amino acid called tryptophan, which is thought to play a role in regulating appetite. Including ragi as part of a balanced breakfast is a common practice in many regions, as it can be both filling and nutritious³. 

While ragi is sometimes recommended as part of a diet for managing blood sugar levels, it is not a substitute for medical treatment or insulin. Always consult a healthcare professional for personalised advice, especially if you have diabetes or other health conditions. 

3. May Slow Down Skin Ageing

Ragi contains naturally occurring nutrients, including amino acids such as methionine and lysine. These nutrients, along with antioxidants found in the grain, are believed to support overall wellbeing and are sometimes linked to skin health when part of a balanced diet. 

While ragi is not a treatment for skin conditions or ageing, a nutritious diet that includes whole grains may contribute to a healthy appearance over time. Its nutritional profile makes it a valued ingredient in many traditional diets⁴. 

Ragi contains small amounts of Vitamin E, a nutrient that is known to support skin health as part of a balanced diet. Vitamin E contributes to maintaining the skin’s natural moisture and is often associated with helping the skin feel soft and well-nourished.  

While it is not a medical treatment, including foods rich in vitamins, such as ragi can be a part of a healthy lifestyle that supports overall wellbeing. 

4. Supports Hair Growth

Ragi is a source of plant-based protein, which plays an important role in overall nutrition. Since hair is largely made of a protein called keratin, consuming a balanced diet that includes adequate protein may support the body’s natural processes involved in hair growth⁵. 

Ragi also contains nutrients such as magnesium and antioxidants, which are believed to contribute to general wellbeing. While ragi is not a remedy for hair loss or greying, maintaining good nutrition through whole grains like ragi can be part of a healthy lifestyle that supports the body’s functions, including those related to skin and hair. 

5. Calcium Source

Ragi is well known for being one of the richer plant-based sources of calcium among commonly consumed grains. Calcium is essential for the development and maintenance of healthy bones and teeth, and a balanced diet that includes calcium-rich foods can help support long-term bone health. 

Approximately 100 grams of ragi contains around 350 milligrams of calcium, making it a valuable addition to vegetarian and plant-based diets⁶. Ragi porridge (commonly known as ragi kanji) is a traditional way to enjoy this grain, especially in parts of South India. 

While dietary sources of calcium are important, individuals with specific health conditions—such as osteoporosis, should follow professional medical advice regarding supplementation or treatment. 

6. Beneficial for Lactating Women

Green ragi (sprouted finger millet) is traditionally included in the diets of many lactating women in parts of India. It is known to contain nutrients such as iron, calcium, and amino acids, which are important for overall maternal nutrition. 

While a healthy diet can support a mother’s wellbeing during breastfeeding, it’s important to remember that dietary needs vary for each individual. Including nutrient-rich foods like green ragi may be beneficial as part of a balanced postnatal diet, but it should not be seen as a guaranteed way to influence breast milk production⁷. 

Lactating women are encouraged to consult with a doctor or nutritionist to ensure they are meeting their nutritional needs for both themselves and their babies. 

7. Blood Sugar Management

Ragi contains dietary fibre and natural compounds like polyphenols, which are often associated with slower digestion and a feeling of fullness. Compared to many other whole grains, ragi has a relatively high fibre content, which may help support steady energy levels throughout the day. 

Some people include ragi in their meals as part of a diet aimed at maintaining balanced blood sugar levels. Its slower digestibility may contribute to prolonged satiety, which can be helpful in managing appetite⁸. 

While ragi is considered a wholesome addition to a balanced diet, individuals with diabetes or related conditions should follow medical advice when planning their meals. 

8. Supports Digestion

Ragi is a good source of dietary fibre, which plays an important role in supporting digestive regularity as part of a balanced diet. Fibre-rich foods like ragi may help promote smoother digestion and contribute to overall wellbeing. 

Ragi is also versatile in the kitchen. From traditional dishes like ragi dosa and ragi balls (ragi mudde) to modern recipes like porridge or baked goods, it’s a wholesome grain that can be enjoyed in many delicious ways⁹. 

Including ragi in your meals is one simple way to add variety and nutritional value to your diet. 

9. Ragi May Help Keep You Relaxed

In traditional food cultures, ragi is sometimes described as having a naturally cooling effect on the body, especially when consumed during the hot summer months. It is often included in meals for its light, wholesome qualities. 

While ragi is not a treatment for mental health conditions such as anxiety, insomnia, or depression, including fibre-rich whole grains in your diet may support general wellbeing and help you feel nourished and satisfied¹⁰. 

If you’re experiencing sleep disturbances or emotional stress, it’s important to speak with a qualified healthcare professional. 

10. Prevents Colon Cancer

Ragi contains dietary fibre and natural plant compounds such as phytonutrients and lignans. These are studied for their potential roles in supporting digestive health and overall well-being when included as part of a balanced diet.

While some research has explored the relationship between fibre-rich diets and long-term health outcomes, ragi is not a treatment or preventive measure for cancer. Anyone concerned about their cancer risk should consult a qualified healthcare professional for personalised advice¹¹. 

Researchers¹ have found that the rich antioxidant content of ragi may play a role in supporting tissue repair and wound healing. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Tasty Ragi Recipes for That May Help You Lose Weight

While ragi offers notable nutritional value, its taste may be unfamiliar to those trying it for the first time. However, with regular inclusion in meals, many individuals become accustomed to its distinctive flavour. Given its versatility and composition, ragi can serve as a beneficial component of a balanced and varied diet when consumed as part of a healthy lifestyle. 

1. Ragi Onion Masala Dosa (Serves 2) 

Masala dosa is a much-loved dish across South Indian households. For those seeking to increase the nutritional value of their meals, ragi flour can be incorporated into the traditional dosa batter to prepare a variation known as ragi masala dosa. When served with potato curry, it offers a flavourful and satisfying breakfast option, combining taste with the benefits of whole grains.

Preparation Time: Approximately 35 minutes 

Before you begin, ensure that you have the following ingredients ready: 

• 1 Cup of ragi flour 
• ¼ cup of rice flour 
• ¼ cup of yoghurt 
• 1 chopped onion 
• 1 chopped green chilli 
• 1 tablespoon of coriander leaves 
• Cooking oil 
• ½ cup of water 
• Salt 

How To Prepare Ragi Onion Masala Dosa 

• Step 1: Add the ragi flour, rice flour, sliced green chillies and curd to a bowl and mix it with  ½ cup of water and salt. After mixing, keep the batter aside for 30 minutes. Make sure the batter is smooth and slightly watery. 
• Step 2: Add the chopped onions and coriander leaves and mix them well. Heat 1 tablespoon of salt in a small pan and then add mustard seeds. When the mustard seeds begin to crackle, add cumin seeds, and curry leaves. 
• Step 3: Once the mix has been heated add it to the ragi dosa batter. Then take a frying pan and heat  it on medium flame. When the pan is medium hot, pour a scoop of ragi onion masala dosa onto it and fry for 30 seconds till it turns light brown. After 30 seconds, flip  the dosa using a spatula and cook for 30 seconds. Your tasty and healthy onion ragi masala dosa is ready to be served. 

2. Ragi Idli (3 to 4 servings)

Preparation Time: Approximately 30 minutes 

To prepare soft, flavourful, and healthy ragi idlis, ensure the following ingredients are assembled before beginning. 

Ingredients of Ragi Idli 

• 1 cup of idli rice 
• ½ cup of urad dal 
• ¼ cup of thick poha 
• ¼  teaspoons of methi seeds 
• 1 cup of ragi flour 
• 1  cup of water 
• 1 teaspoon of rock salt 

How To Prepare Ragi Idli 

• Step 1: Firstly, you need to prepare the idli batter to make tasty ragi idlis. So first soak the urad dal in water and keep aside for 3 to 4 hours. 
• Step 2: Take another bowl and soak idli rava in water and keep it aside for 1 hour. 
• Step 3: Next, take the urad dal and grind it using a mixer. You can add some more water to smoothen it. 
• Step 4: After the fermentation of idli rava is done, you need to add ragi flour and idli rava to the urad dal batter and mix it well. 
• Step 5: Once this is done, keep the batter aside for 8 to 10 hours to ferment. 
• Step 6: After fermentation is done, add salt and cooking soda to the batter and mix it well. Your ragi idli batter is ready to be cooked now. 

3. Ragi Halwa

Weight loss efforts often involve reducing sugar intake, which can be challenging for those with a sweet tooth. However, a nutritious alternative like ragi halwa allows you to satisfy occasional sweet cravings without compromising your health goals. 

Ingredients of Ragi Halwa 

• 2 cups of ragi flour  
• 2 cups of Jaggery or coconut sugar  
• 1 cup of coconut oil or ghee  
• ½ cup of cashew   
• 6 cardamom seed (powdered) 
• 4 cups of water  

How to Prepare Ragi Halwa 

• Step 1: Sauté the cashews in ghee or coconut oil till light brown. Set aside. 
• Step 2: Mix water with ragi flour and make a paste.  
• Step 3: Take a deep bottomed vessel, pour the paste in it and keep it stirring constantly on medium flame. 
• Step 4: After 3-4 minutes, pour the jaggery or coconut sugar along with the cardamom powder inside the mix. 
• Step 5: Now, start adding the coconut oil or ghee, two tablespoons at a time. While doing this, keep stirring the mixture to prevent it from sticking to the vessel surface. 
• Step 6: Keep adding in regular intervals and stirring, till all of the oil or ghee is used. 
• Step 7: Lower the flame and stir for another 3-4 minutes. The mixture will slowly turn from pasty to a doughy ball.  
• Step 8: Add the cashews and slowly mix using the folding technique. 
• Step 9: Cook the mixture for another minute or two, mixing constantly. You will see the oil separating from the mixture.  
• Step 10: Drain the excess oil and transfer the mixture to a clean bowl. Your healthy, ragi halwa is ready. Serve hot. 

According to studies¹², the phenolic content in ragi, particularly the tannins may help provide resistance against fungal infections. These compounds, concentrated in the outermost layer of the grain, act as a structural barrier to fungal invasion. Research indicates that acidic methanolic extracts from the ragi seed coat, which is rich in polyphenols, exhibit stronger antifungal and antibacterial activity compared to similar extracts from whole wheat.

Dr. Rajeev Singh, BAMS

Eating Ragi is Good, but not in Excess

While ragi is rich in essential nutrients and offers numerous health benefits, it should be consumed in moderation. Excessive intake may lead to an increase in oxalic acid levels in the body, which is not advisable for individuals with kidney stones. As part of a balanced diet, ragi can support overall wellbeing, but it should not become the sole focus of one’s nutritional habits. 

Also Read: 12 Ways How Avocado (Butter Fruit) Can Benefit Your Overall Health And Skin

Conclusion

Incorporating ragi into your daily meals can offer a range of health benefits, from improved digestion to better bone health. Its rich nutritional profile makes it a valuable addition to a balanced diet. However, like any food, it should be consumed in moderation and tailored to individual health needs. 

Frequently Asked Questions (FAQs)

References

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