Can You Eat Ragi Every Day? Sadhguru Thinks You Should

Ragi, also known as finger millet, is an ancient grain with many health benefits that many people don’t fully know about. It is packed with nutrients like protein, calcium, and fibre and is considered a superfood in some circles. But is it safe to eat ragi every day? This question has been brought into the spotlight recently because Sadhguru, the well-known spiritual leader, recommended daily consumption of ragi. To get a better understanding, we reached out to dietician Rakshita Mehra to learn more about the benefits and whether eating ragi daily is a good idea.

What Sadhguru Says About Eating Ragi Daily

In recent interviews and posts, Sadhguru has urged people to include ragi in some form every day. One striking quote (via Upasana Kamineni, who follows his advice) is, “Make sure she has ragi in any form every day.” He calls ragi a “super cereal,” noting it has 5-30 times more calcium than many other cereals, and also minerals like phosphorus, potassium, and iron. 

In his blog via the Isha Foundation, he highlights benefits such as better blood sugar control, antimicrobial effects, antioxidant content, and recipes that make ragi easy to use daily. 

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Is Eating Ragi Daily Safe?

Yes, for most healthy people, eating ragi every day in reasonable amounts and varied forms is safe and likely beneficial. But the key is a reasonable amount and variety. It should not replace all other cereals, proteins, and fats. People with specific health concerns (kidney, digestive problems, etc.) should consult a nutritionist or doctor before making it a daily staple.

What Dietician Rakshita Mehra Thinks

We reached out to Rakshita Mehra to ask whether eating ragi daily is safe and helpful. Here’s what she shared:

• Ragi is excellent as part of a varied diet. It's high in calcium, which helps bone health, fibre helps digestion, and complex carbs help avoid spikes in blood sugar.
• However, Mehra cautions, balance is important. Even though ragi is nutritious, relying only on ragi could mean missing out on other vitamins, healthy fats, protein sources, and micronutrients.
• She also points out that for people with certain conditions (for instance, kidney issues where potassium or phosphorus need monitoring) or digestive sensitivities, having ragi every day should be done carefully. Portion size matters.
• Mehra suggests rotating between ragi and other millets/cereals, combining with legumes, fresh vegetables, and fruits, and ensuring cooking methods that preserve nutrients.
• However, she cautions that eating too much ragi can cause bloating or a heavy feeling, especially if someone is not used to high-fiber foods. She recommends balancing ragi with other grains, vegetables, and proteins to ensure a complete and balanced diet.

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Conclusion

Ragi is more than just a traditional grain. It’s a nutritional powerhouse with many benefits, from bone health to blood sugar control. Sadhguru’s recommendation to eat ragi daily draws attention to this healthy cereal as a simple but effective way to boost overall wellness. With expert advice supporting moderate daily consumption and balancing it with other foods, ragi can be a great addition to regular meals for many people.