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India is the largest producer of millets. These millets have been an integral part of the Indian diet for centuries. However, there has been a growing shift towards conscious-eating, which has revived the consumption of ancient grains like ragi. As a result, there is growing curiosity around the health benefits of ragi flour and other products. In this post, we will demystify the benefits of ragi flour along with recipe ideas on how to include it in your diet.
Fun fact: Since millets can be cultivated in adverse conditions and arid climatic conditions, they are considered eco-friendly. As a result, farmers with small holdings can also produce this crop to sustain. Farmers who have adopted organic farming are delivering high-quality grains without impacting the environment. Thus, when you choose organic, you not only eat healthier but also give back to Mother Nature!
Ragi, also known as nachni, finger millet, red millet, and kezhvaragu, is a tiny grain that resembles red mustard seeds. It is highly nutritious and is a rich source of protein, fibre, iron, and calcium. It is rich in methionine, an essential amino acid required for protein synthesis and is absent in people who consume starchy, heavily-processed foods. It is gluten-free and suits the dietary requirements of those struggling with gastrointestinal issues. Plus, it is an excellent source of plant-based proteins, something that vegans will appreciate.
Due to its small structure, the grain requires minimal processing and no polishing. Hence, you can get ragi flour by grinding the grain in a mill. Alternatively, if you wish to unlock more nutritional value and antioxidants, you may consider sprouting the grain, drying it, and then milling it to get more benefits of ragi flour.
Here are a few science-backed benefits of ragi flour:
As per a study, 100 grams of ragi possesses the following nutritional profile:
|Dietary Fibre||19.1 g|
|Phenolic compounds||102 g|
As one can see from above, the benefits of ragi flour start with its high-fibre content and extend to delivering a good amount of calcium, iron, and other minerals. The presence of plant-based polyphenols, such as flavonoids, quercetin, gallic acid, etc., support body functions and general upkeep.
One of the best-known benefits of ragi flour involves its ability to support your weight loss goals. It also plays a crucial role in maintaining a healthy weight.
The high-protein and high-fibre content promote satiety, thereby making you feel full for a longer duration. Similarly, tryptophan helps in regulating the hunger hormone, which contributes to appetite control. Most diet plans include ragi malt for weight loss as it can be an excellent meal replacement. The benefits of drinking ragi malt daily also cover improved exercise performance as you will get instant energy from the carbohydrates.
Ragi is nutritionally dense, with high concentration of iron. Hence, it is an excellent food ingredient for those struggling with low haemoglobin levels or anaemia. Thiamine promotes the growth of red blood cells, which also help combat anaemia. Pregnant and lactating women can extract the benefits of ragi flour as it protects them from gestational diabetes, anaemia, and boosts milk production.
The benefits of ragi flour are well-known to those looking for healthier alternatives to rice and wheat. Ragi helps in regulating blood glucose levels, and resultantly, can play a crucial role in type 1 and type 2 diabetes management. The presence of dietary fibres and polyphenols in ragi can slow down metabolism, which prevents the blood-sugar spike. Plus, it has a low glycaemic index and glycaemic load, which makes it diabetes-friendly.
Healthier and stronger bones are one of the many benefits of drinking ragi malt daily. It contains a healthy amount of calcium as well as phosphorus, which helps in developing strong teeth and bones.
When you think of it, obesity is one of the leading causes of chronic diseases. When you start consuming ragi malt for weight loss, you protect your body from all the harmful effects of obesity. At the same time, ragi also helps promote heart health, which combats other conditions.
Given that it is rich in antioxidants, it helps build immunity and detoxify your system. Finally, the anti-inflammatory effects can be particularly helpful in pain management.
Now that you know about the benefits of ragi flour, here’s how you can enjoy this superfood:
So go ahead, and enjoy the benefits of ragi flour to the fullest!
Try 24 Mantra Organic’s Ragi flour and enjoy the benefits of this superfood.
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