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10 Health Benefits of Eating Ragi

Ragi, also known as red milled, is an extremely famous cereal grain. It is an annual plant found in Africa and Asia.

It is consumed everywhere throughout the year, especially by the health freaks for the nutritional benefits of ragi.

This important millet crop is scientifically known as Eleusine coracana. There are so many new recipes made with ragi today as it aids in weight loss and many other health benefits.

It has a very less amount of unsaturated fat that makes Ragi one of the healthiest crops or grains to consume on a daily basis.

Health benefiting properties of Ragi:

Ragi is one of the essential plants that provides crucial amino acids such as isoleucine, tryptophan, threonine, methionine, and valine, which can prove to be beneficial for vegetarians as well as vegans alike. 

This gluten-free cereal contains only a bit of saturated fat, sodium, potassium, carbohydrates, dietary fibres and a lot of protein.

A 100-gram ragi measurement gives you 354 calories only. It contains antioxidants, anti-fatigue, alkaline, anti-ageing and other such properties.

Health Benefits of Eating Ragi:

  • Plant-based Protein

Vegetarians and vegans often have protein deficiency and don't know what they should be eating so their bodies can absorb protein well.

Doctors advise eating plant-based protein that can be consumed from grains, cereals, vegetables or nuts.

Ragi is an excellent source of protein as 100 gram of Ragi contains 13 grams of protein approximately.

You can add another protein-rich flour to amplify the protein effect or add some vegetables that contain protein.

  • Contains Antioxidants

Oxidation is the biggest cause of thousands of diseases these days. You may start ageing quickly, suffer from inflammation and many other chronic health issues if your body doesn't get antioxidants.

Eating Ragi-flour-based chapatis, cookies or meals can improve the levels of antioxidants in your body that can fight the damages caused by free radicals and oxidation.

These antioxidants also fight various diseases including the common cold and flu.

  • Gluten-free

Unlike wheat, Ragi is completely gluten-free and hence, it is very difficult to knead its dough.

Some people have gluten allergies and IBS. Ragi is a healthier option for those people as it hardly contains harmful substances and contains no gluten at all.

With an increasing number of people becoming gluten intolerant, Ragi should be made a common cereal prepared as a snack and even included in whole meals.

  • Rich in Calcium

Only a few vegan sources contain so much calcium. Ragi has 5-30% more calcium than most vegan sources.

It is very important to feed calcium-rich foods to children as they need a lot of calcium for their bones and brain development.

Adults, who’re constantly ageing, also need calcium to prevent various bone diseases.

Arthritis, joint pain, white spots on skin and nails and osteoporosis are all signs you don’t have enough calcium in your body. Include a bit of calcium every day from ragi and see how strong your bones become.

  • Contains Amino Acids

Ragi contains lecithin and methionine that are amazing amino acids responsible for producing HDL and reducing bad cholesterol (LDL).

Studies confirm how these amino acids can be a great way to reduce the fat build up around your liver which may otherwise lead to non-alcoholic fatty liver disease.

Tryptophan is another amino acid in Ragi that helps in preventing cravings and suppresses appetite.

  • Antidepressant

Some people have terrible migraine attacks and headaches that are hard to deal with.

Some may even have difficulty falling asleep. If this continues, it could lead to depression.

Most people with depression have difficulty falling asleep. Ragi flour contains amazing amino acids and minerals that can fight anxiety, depression and insomnia easily.

Ragi works as a natural relaxant by making you feel full and heavy so you don’t overeat, can fall asleep easily and have fewer headaches and migraine attacks.

  • Boosts Metabolism

Ragi has the ability to get digested slowly and easily. This helps boost metabolism too.

There are so many vitamins and minerals loaded in this cereal that your metabolism will never get slower. If you have a good fat-burning metabolism, it can help you lose weight too.

Consuming Ragi regularly in moderation can also help boost metabolism and aid in weight loss.

Many obese people can consider Ragi as a better option than consuming wheat and other crops.

  • Boosts Haemoglobin Levels

Ragi has many antioxidants that can flush out toxins and improve the quality of blood.

It also contains natural iron content that improves the haemoglobin levels in the blood naturally.

Many women, especially in their child-bearing years, suffer from anaemia. Ragi should be consumed regularly to prevent anaemia.

Furthermore, it also helps fight the symptoms of anaemia such as fatigue, low energy, poor mood and dizziness.

  • Controls High Blood Sugar

The fibre content in Ragi helps slow down the digestion process and the absorption of glucose in your blood.

It helps in the production of insulin and reduces the risks of insulin resistance too. 

There are many ragi based recipes on the internet these days that can be very healthy for diabetics. Try those to control your high blood sugar levels.

  • Slows Down Ageing

As Ragi contains phytates, polyphenols and tannins, these antioxidants in Ragi can control ageing processes and make you look younger again.

It is best to add Ragi to wheat flour every day to increase antioxidants or you may add fresh vegetables to your diet too. This can certainly have an anti-ageing effect.

Side-Effects of Ragi:

Ragi is extremely safe for consumption. However, it is a given that consumption of any food more than needed can cause side effects that may be minor or extreme.

You should be more careful if you’re pregnant or a nursing mother. 

  • If you eat too much of Ragi you may feel bloated and gassy.

  • You should avoid Ragi if you have kidney troubles, diseases or stones.

  • Eat a smaller portion of ragi if you want to lose weight, eating too much may cause weight gain.

  • Avoid Ragi if you have thyroid as it may interfere with hypothyroidism.

  • Some people are allergic and feel constipated after having too much of this cereal.


Ragi can be cooked and consumed every day in moderation. Look up the internet as you will find several interesting Ragi recipes that suit your taste buds. 

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