People aiming to lose weight often look for dietary options that can help them shed kilos. One such ingredient that should be part of your weight loss diet is ragi. Also known as finger millet, ragi is gluten-free and abundant in essential nutrients, which not only enables you to lose weight but also promotes your overall health. We spoke to Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the benefits of ragi for weight loss and how to add it to your diet.
Ragi is a whole grain containing nutrients, such as dietary fibre, calcium, iron, and amino acids. This combination of nutrients makes ragi a valuable addition to any diet, especially for those seeking weight loss.
Benefits Of Ragi For Weight Loss
High Fibre Content
One of the key components that make ragi beneficial for weight loss is its high fibre content. “Dietary fibre plays a crucial role in promoting satiety, which helps in controlling appetite and reducing overall calorie intake. By including ragi in your meals, you can feel fuller for longer periods, thereby curbing the tendency to overeat and aiding in weight management”, said Dr Singhwal.
Low Glycemic Index
Dr Singhwal added, “In comparison to other foods, ragi has a low Glycemic Index (GI), which implies that it gradually raises blood sugar levels. Consuming foods with a low GI helps in stabilising blood sugar levels and preventing sudden spikes and crashes, which can contribute to cravings and overeating. As a result, adding ragi into your diet may help in regulating appetite and promoting weight loss.”
Also Read: Calorie Deficit-Diet: Expert Explains This Go-To Weight Loss Diet And Its Impact On The Body
Promotes Digestive Health
Did you know the fibre content in ragi not only aids in weight loss but also promotes digestive health? “Dietary fibre adds bulk to stools, facilitating regular bowel movements and preventing constipation. A healthy digestive system is essential for optimal nutrient absorption and overall well-being, making ragi a valuable ally in your weight loss journey”, added Dr Singhwal.
Things You Should Know
While ragi offers numerous health benefits, it's essential to approach its consumption as part of a balanced diet. While it can aid in weight loss, solely relying on ragi without considering other aspects of nutrition and lifestyle may not yield optimal results.
Portion Control
Like any other food, moderation is key when consuming ragi, especially if weight loss is the goal. “While it is nutritious, consuming excessive amounts of ragi-based dishes may lead to excess calorie intake, potentially hindering weight loss efforts”, added Dr Singhwal.
Balanced Diet
It's important to adopt a balanced diet that includes a variety of nutrient-rich foods for effective weight loss and overall health. Adding ragi into your meals as part of a well-rounded diet can contribute to your weight loss journey, but it should not be the sole focus.
Also Read: Secret To Maintaining A Balanced Diet: Expert Shares Her Recommendations
Physical Activity
In addition to dietary changes, regular physical activity is crucial for achieving and maintaining weight loss. Combining a nutritious diet with a consistent exercise regimen can enhance weight loss results and promote overall health and well-being.
How To Add Ragi To Your Diet
Ragi is known for its versatility in cooking. It can be incorporated into various dishes, including porridge, dosas (pancakes), rotis (flatbreads), and baked goods. This versatility allows people to experiment with different recipes and enjoy the nutritional benefits of ragi in diverse ways.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any changes to your diet, especially if you are dealing with any health issues.]