Ragi, also known as finger millet, is a cereal popular in South India and many African countries.
Ragi is a low-cost source of a variety of nutrients. But nowadays, we are so infatuated with packaged and appealing food that we have almost abandoned our conventional foods.
Ragi is an inexpensive grain that can be used in a variety of dishes. So definitely aim to incorporate ragi into your diet, and hopefully, the fortunes of this much-ignored grain will turn around.
Ragi malt has made a big comeback as a frontrunner for preserving optimum wellbeing, thanks to extensive studies.
Health benefiting properties of Ragi Malt:
Ragi malt has an excellent nutritional profile, with high levels of main micronutrients like vitamins and minerals, as well as all of the essential macronutrients like carbohydrates, fibres, fats, and proteins.
It has very low cholesterol and sodium levels. Ragi malt also contains significant amounts of vitamins C and E.
Ragi malt is high in the B complex vitamins thiamine, riboflavin, niacin, and folic acid, as well as calcium, magnesium, iron, and phosphorus.
A cup of ragi malt (144 grams) flour contains 472 calories, 10.5 g protein, 103 g carbs, and 1.87% fats. (USDA)
Health Benefits of Drinking Ragi Malt:
Eleusinian is the main protein content found in ragi malt and has a high biological value.
This protein aids in the prevention of malnutrition and is regarded as a good source of protein for vegetarians. Most dietitians rank ragi at the top of the food grain list due to their high carbohydrate content.
One cup of whole ragi malt flour (144 grams) contains approximately 10.3 grams of protein.
Protein is important for managing cell wear and tear and for transporting oxygen to different parts of the body.
High Fiber Content
There are 16.1 grams of fibre in one cup of the whole ragi malt. This fibre will make you feel fuller for longer and prevent you from binge eating.
Since ragi malt is high in insoluble fibre, it aids digestion and thus relieves constipation.
Insoluble fibre does not dissolve in water and passes into your stomach as it is absorbed, assisting the movement of other foods into your system. For a better digestive system, insoluble fibre makes you healthier.
High in Antioxidants
Antioxidants abound in finger millet. Since high levels of antioxidants prevent over oxidation, which causes most diseases and rapid ageing, it appears to be the "it term" these days.
People who eat finger millet have a lower risk of oesophagal cancer than those who eat maize or wheat, according to studies.
Ragi malt is extremely useful in the treatment of anxiety, depression, and insomnia when consumed on a regular basis. Antioxidants, especially Tryptophan and amino acids, aid relaxation by acting as natural relaxants.
A large number of young adults and older people develop an allergy to gluten proteins found in cereals such as wheat, which is, sadly, a common ingredient in Indian dishes.
Ragi malt, which is gluten-free and organic, can easily be substituted for wheat in chapatis, dosas, and sweets, and is often recommended for celiac disease patients.
It is important to note, however, that the best time to eat ragi malt is in the morning because it is fibre-rich and its digestive process is more complex, and it is generally not a good idea to eat ragi malt at night, particularly if you have digestive issues or gluten allergies.
Ragi malt will help lower your risk of diabetes if you eat it regularly. This is because ragi malt is high in polyphenols and dietary fibres.
When compared to other whole wheat grains, ragi malt has a lot of fibre. Consuming ragi malt on a daily basis helps to lower blood sugar levels and keep them stable.
When compared to wheat flour, ragi malt flour produces a much lower spike in sugar levels.
Ragi malt is high in magnesium, which helps to increase insulin sensitivity and reduce insulin resistance. The pancreas will not secrete enough insulin to regulate blood glucose if magnesium levels are too low.
Good for Babies
The question of whether ragi malt is good for babies is one that many parents have.
Yes, Ragi malt is high in vital nutrients and is a nutritious addition to a baby's diet starting at the age of six months. In fact, you might have learned that ragi malt can be given to babies as early as three months after birth.
It is a Super Food for gaining weight in infants. Babies' immune systems are still developing, so they need all of the nutrients to grow. Ragi malt provides babies with a variety of vital nutrients.
Benefits Cardiovascular Health
Since ragi malt is cholesterol-free and sodium-free, it is safe to eat ragi flour-based recipes even if you have a heart condition.
Additionally, a high intake of dietary fibres and vitamin B3 (niacin) tends to raise healthy HDL levels while lowering poor LDL levels.
LDL or (Low-Density Lipoprotein) cholesterol has a reputation for being poor cholesterol, and oxidized LDL is much riskier since it causes artery inflammation, which contributes to arteriosclerosis and the possibility of heart attack or stroke. This helps in improving cardiac muscle function and heart health.
Ragi malt is a rich source of natural iron, making it beneficial to anemics and those with low haemoglobin levels.
Ragi malt increases Vitamin C levels and facilitates iron absorption into the bloodstream.
Every year, thousands of Indian men, women, and children suffer from iron deficiency anaemia, which causes excessive fatigue and low productivity.
Ragi malt is an iron-rich superfood that can help people with low haemoglobin levels in their blood, effectively treating anaemia.
Strengthens the Bones and Teeth
One cup of ragi malt contains 481 mg of calcium, making it a 49% calcium source. Calcium is a mineral that helps bones maintain their strength.
The human body removes small quantities of calcium from our bones on a regular basis, which must be replenished with calcium-rich foods.
Ragi flour contains the highest amount of phosphorus, which aids in the development of healthy bones and teeth.
Healthy Skin and Hair
Vitamin E is also present in ragi malt, which is beneficial to your skin. Vitamin E is a natural healer for wounds on the body.
This aids in the lubrication of the skin and the formation of a protective layer that allows your skin to expand.
The mineral magnesium can be present in ragi malt, which helps to prevent hair loss. Ragi malt also improves blood circulation, which promotes hair growth.
Side-Effects of Ragi Malt:
Most healthy people, including those who are overweight or have some lifestyle disorders such as diabetes, can tolerate ragi malt on a regular basis.
However, there will be some side effects if you consume it excessively or fail to follow the recommendations.
Its excessive consumption can cause bloating, gas, and diarrhoea.
It is not recommended for patients with kidney stones or urinary problems.
For weight gainers, a smaller amount is appropriate.
Some people may be allergic to it.
Excessive eating is unhealthy, and ragi malt should be consumed in moderation so that your dependence on it does not dictate your eating habits.Hope you liked the health benefits and side effects of drinking ragi malt. 🙏