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Ragi and Jowar - Health Benefits, Uses & Side Effects

Ragi and Jowar are extremely healthy grains that can be included in your diet easily.

Their flour, cereal and many other varieties are famous worldwide. Ragi is also known as red millet and Jowar is also known as Sorghum.

These grains are well-known for their healthy and nutritious values as many Asians, especially Indians love making tortillas or chapatti and rotla from these flours.

Their nutritional value is way better than wheat flour and they taste better as well. You can easily find these two at your local grocery stores and mix their flours to create a variety of dishes.

Health benefiting properties of Ragi & Jowar:

Ragi contains carbohydrates, fibres, fats, and proteins as macronutrients. It also contains micronutrients such as vitamin C and E, and minerals, cholesterol and sodium, to promote heart wellness.

The B complex vitamins in Ragi are thiamine, riboflavin, niacin and folic acid as well as calcium, magnesium, iron and phosphorus.

Jowar contains carbohydrates, protein and dietary fibre. It also has calcium, iron, phosphorus, potassium, sodium, thiamine, niacin, folate, riboflavin and other vital nutrients.

Health Benefits & Uses of Ragi & Jowar:

  • Rich in Fibre

Both Ragi and Jowar are rich in fibre. Ragi is lightly richer in fibre than Jowar; however, both are considerably better than other grains and cereals.

If you have troubles emptying your bowels or are constipated you should have Ragi and Jowar flour-made dishes. 

Fibre from these grains is exceptionally good for your digestive system, especially the intestines and pancreas. It promotes healthy absorption of nutrients too.

  • Gluten-Free

Ragi and Jowar are gluten-free too. Have you ever tried kneading Ragi or Jowar’s dough? It is so difficult to get the particles to stick to each other. It is a healthier option for people who are gluten intolerant. 

Roll out thin tortillas made with Ragi and Jowar flour and enjoy them with vegetables of your choice, you will love the texture and it won’t cause IBS too. These are comparatively easier to digest as well.

  • Benefit Diabetics

Jowar is a good source of carbs, energy. This makes it very slow to be absorbed in your system and hence, it doesn’t cause an insulin spike.

Ragi is also a good source of carbs and magnesium which makes it very beneficial for diabetics as it doesn’t cause an insulin spike.

You can mix these flours in bitter guard and prepare unique tortillas. This can help control the spike in glucose levels in your blood.

  • Rich in Protein

Most vegetarians wonder how they can fulfil their protein requirements as most vegetarian food items do not contain enough protein.

Mixing these grains with legumes can create an amazing protein dish for vegetarians. A cup of Ragi and Jowar can give you 10-11 grams of protein. 

You can mix these grains’ flours with legumes such as moong, rajma, chole, and so on.

  • Rich in Magnesium

Magnesium deficiency can cause diabetes and many other chronic illnesses including inflammation. Ragi has more magnesium when compared with Jowar.

Magnesium is important for bone density, regrowth and formation in kids as well as adults. It is even important for your heart health as it maintains rhythmic beats.

It can be great for people who have high cholesterol and blood sugar as magnesium keeps cholesterol and glucose levels in control.

  • Promote Weight Loss

It is a fact that both Ragi and Jowar do not contain useless fats and excess carbs. The carbs that they contain are very good for your energy levels and can keep you full for a long time.

Due to the high mineral and fibre content in Ragi and Jowar, they are absorbed very slowly in your system.

The slow absorption keeps you full for a longer period, controls cravings and suppresses appetites. Eat more slowly to burn fats. This is surely helpful if you want to lose weight.

  • Improve Endurance

Jowar and Ragi improve endurance in people as they contain so much protein, fibre and energy-giving carbohydrates.

These grains make our red blood cells healthier which in turn leads to more energy and endurance.

People who love hitting the gym every day should consume these grains as they can keep you full, give you protein and build your endurance. Also, these grains help you build leaner muscles.

  • Rich in Antioxidants

Ragi and Jowar contain antioxidants that are so strong that you can even fight cancer.

These grains can reduce the risk of cancer by fighting the damages caused by free radicals and oxidative stress. 

We need antioxidants in our daily diet to flush out toxins, plaque deposits that may cause inflammation and chronic and terminal illnesses such as cancer.

  • Fight Anaemia

Many people are anaemic, especially women in their menopausal period. Both of these grains contain a good amount of iron that promotes the growth and healthy development of Red Blood Cells. 

If you often feel weak, dizzy, have a poor appetite, remain constipated, lose weight or gain weight, there are high chances that you have anaemia. Having these grains can treat you.

  • Boost Metabolism

When you have a sluggish metabolism, you do not need excessive gluten and fatty foods.

You should only consume healthy carbs and protein-rich foods that give you the energy to work out and carry out daily chores.

Ragi and Jowar chapatis with vegetables are the best meal to boost your metabolism.

Side-Effects of Ragi & Jowar:

Ragi and Jowar are considered safe grains and should be included in your diet.

However, studies explain how many grains are adulterated and mixed with unhealthy stones and grains that may cause many side effects. 

  • If you eat too much of Ragi or Jowar, there is a high chance that you may feel bloated and gassy.

  • If you have kidney stones, avoid eating these grains as they may complicate the problems.

  • Overconsumption of these grains may lead to weight gain.

  • Buying cheap quality grains can cause respiratory tract illnesses that may be very difficult to treat.

  • Some people are rarely allergic to these grains, so if you’re very sensitive, talk to your doctor before consuming Ragi and Jowar.


Ragi and Jowar can be cooked in several ways these days. They’re extremely healthy and energy-giving grains that even benefit kids and old people.

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