The Nutritional Benefits of Finger Millet (ragi)

Finger millet, also called ragi, is an ancient cereal with many health benefits. It is gluten-free, high in fibre and low in sugar. Ragi is a good source of magnesium, potassium, and calcium. It can also help to lower blood sugar levels and improve blood flow. So if you’re looking for a healthy grain with plenty of health benefits, try finger millet!

What is finger millet? 

Ragi, or nachni are common names for Finger millet in India. It is an important millet grown extensively in various regions of India and Africa. The scientific name of ragi is Eleusine coracana. 

This millet originated in Africa and has been cultivated for thousands of years in Uganda and Ethiopia. Ragi was probably introduced 4000 years ago in India and found in archaeological excavations in the Harappan Civilization.

Currently, ragi ranks sixth in production after India’s wheat, rice, maize, sorghum and bajra. In India, ragi (finger millet) is widely grown and consumed in Karnataka and, to a limited extent, in Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra, Uttarakhand and Goa. 

Finger millet nutrition and composition 

With its versatile nutritional profile, finger millet is a perfect choice for weight watchers. It’s a whole grain that offers good carbohydrates and dietary fibre benefits. This means that it can be eaten as is or cooked into dishes, making it a great breakfast option for the on-the-go. In addition, finger millet is also high in calcium, protein and other essential vitamins and minerals.

Health benefits of finger millet 

If you’re looking for a cereal that offers a nutritional punch, look no further than finger millet. In addition to fibre, vitamins, and minerals, finger millet is a good protein source that provides the energy you need during your weight loss journey. Not to mention, it has a delicious aroma and a unique flavour that rivals many other cereals on the market today. Here are a few main health benefits of this super grain.

High in Protein

Ragi is a gluten-free cereal and also has a high protein content. It is an ideal food for people with sensitivities to wheat or gluten and can be consumed daily. The main protein component is eleusinin, which has a high biological value, meaning that it is easily absorbed into the body. In addition, finger millet is rich in essential amino acids such as tryptophan, cystine, methionine, valine and isoleucine. Due to its biologically high protein content, ragi has proven to be important in preventing and managing malnutrition. It is safe and highly nutritious for all age groups – babies to older people.  

Rich Source of Minerals 

Nachni is an excellent source of minerals that are essential for health. It has 5 to 30 times the calcium content compared to other cereals. It also contains phosphorus, potassium and iron, which are essential for overall health. In addition, calcium plays a vital role in maintaining bone density and health. Thus, finger millet would be a healthier alternative to calcium supplements, especially for women at risk of osteoporosis or low haemoglobin levels.

Helps manage diabetes 

The sudden increase in the prevalence of diabetes has led to a great demand for foods containing complex carbohydrates with high dietary fibre levels and beneficial phytochemicals.

Research shows that finger millet consists of complex carbohydrates that are digested more slowly than in other cereals. Also, studies show that regular consumption of finger millet is known to reduce the risk of diabetes mellitus. Finger millet has also shown promise in accelerating wound healing among people with diabetes. 

Anti-cancer Properties 

There is a lot of buzz around ragi (finger millet) these days and for a good reason! Finger millet is rich in antioxidants, which prevent excessive oxidation that could otherwise cause cancer and ageing because of cell damage. The phenolic acids, flavonoids and tannins in finger millet seed coats have very effective antioxidant properties. Whole grain cereal has been found to have anti-cancer potential. Studies have shown that people on millet-based diets have lower incidences of oesophagal cancer compared to those on wheat or maize diets.

Prevents Cardiovascular Disease 

There is emerging research that finger millet has the potential to reduce the risk of cardiovascular diseases. Technically speaking, finger millet reduces serum triglyceride concentrations and inhibits lipid oxidation and LDL cholesterol oxidation. Oxidized LDL causes inflammation of the arteries, leading to arteriosclerosis and the risk of heart attack or strokes.

Conclusion

So, finger millet is a highly nutritious cereal and is very beneficial for maintaining good health. It has rightfully received attention for its potential role as a functional food. However, its high intake could increase the quantity of oxalic acid in the body. Therefore, patients with kidney stones (Urinary Calculi) should consume it cautiously.

One can enjoy finger millet in different forms and preparations such as ragi roti, ragi dosa, ragi porridge, ragi upma, ragi cakes or ragi cookies/biscuits.

So, give finger millet a try today and see how it can help you stay healthy and fit!

 A study was published by the United States National Academies, “The Lost Crops of Africa,” which refers to finger millet as a potential “super cereal”. It also points out, “the world’s attitude towards finger millet must be reversed. Of all major cereals, this crop is one of the most nutritious.” In addition, the study notes that despite eating just one meal a day, people in southern Sudan and Uganda have a healthy, sturdy physique and attributes this to finger millet.