The Food and Agriculture Organisation and the United Nations have designated 2023 as the International Year of Millets (IYM2023), with the goal of raising awareness about the health and nutritional benefits of millets. Ragi or finger millet is a nutrient packed grain that has been a staple food in India.
Many people with diabetes ask experts if they can replace rice or wheat with millets, specifically ragi or finger millets, because they are the oldest and most popular grain. And because ragi is the lightest of all millets, it is thought to be simpler to acclimatise. It has roughly the same carbohydrate value as rice or wheat.
It Is A Powerhouse Of Nutrients
Ragi is high in important elements such as calcium, iron, and potassium. It has a high calcium content, making it an ideal choice for keeping strong bones and teeth. It also contains B vitamins such as niacin, thiamine, and riboflavin.
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Gluten-Free and Easy to Digest
Ragi is a healthy and nutritious option for people who are gluten intolerant or have celiac disease. It is gluten-free and easily digestible, making it soft on the stomach.
High in Dietary Fibre
Ragi is an excellent source of dietary fibre, both soluble and insoluble. This fibre content aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making it beneficial for weight management.
Manages Diabetes
According to Saloni Jhaveri, In-house Nutritionist, Conscious Food, the high fibre content in ragi, coupled with its low glycemic index, makes it an ideal choice for individuals with diabetes. Consuming ragi can help stabilise blood sugar levels and improve insulin sensitivity. Also, the presence of antioxidants and fibre in ragi contributes to heart health. It helps lower cholesterol levels and reduces the risk of heart diseases by preventing the buildup of plaque in the arteries.
Aids in Weight Management
Ragi's high fibre and protein content help control appetite and promote a sense of fullness. This makes it an excellent addition to weight loss diets, as it can help reduce overall calorie intake.
Immunity Boosting Properties
Ragi is rich in antioxidants, which play a vital role in boosting the immune system. These antioxidants help the body fight off harmful free radicals and protect against various diseases.
Food For Baby
Ragi is often used as a weaning food for infants due to its easy digestibility and nutrient density. It provides essential nutrients for growth and development.
Supports Skin Health
The amino acids and antioxidants in ragi contribute to healthy and radiant skin. Including ragi in your diet may help combat skin issues and signs of ageing.
Nutritional Variety
Ragi can be consumed in various forms, such as flour, porridge, roti, dosa, or even as a base for baked goods. This versatility makes it easy to incorporate into your diet in a way that suits your taste.
Also read: Study: Eating Millets Regularly Can Fight Anaemia
Ragi, the simple finger millet, has a nutritional punch that can significantly improve your health. Ragi deserves a place in your diet, whether you want to regulate your blood sugar, keep a healthy heart, aid digestion, or simply enjoy a gluten-free, nutrient-rich grain. Its versatility in the kitchen and several health benefits make it an important part of a well-balanced diet. Consider including ragi into your diet to reap its numerous health advantages.