With people becoming increasingly conscious about health and fitness, there has been a shift towards healthier dietary choices and eating habits. One such food grain that is gaining huge popularity among fitness enthusiasts and nutritionists is ragi. You may be wondering whether ragi is good for weight loss.
Delve into this article to debunk myths and facts about this wonder little grain and ways to add ragi into your diet plan and reap its amazing benefits.
Ragi The Powerhouse of Nutrition
Ragi is a nutritious and versatile cereal that has been a staple in Indian diets for centuries. Ragi, also known as finger millet, is a whole grain cereal valued for its impressive nutritional profile and uses in weight management. Further, this millet has a shelf-life of more than ten years if stored properly. It is a crop cultivated all around the year and is used widely in many South Asian countries.
This wonder cereal needs minimal processing and one can relish it in its purest form. Thus, ensuring its nutritional value is preserved and retained. Unlike refined cereals, ragi retains its bran and germ layers, offering numerous health benefits. Ragi is a storehouse of essential nutrients, including fibre, calcium, iron, and amino acids. Its dense nutritional profile makes it a valuable addition to a balanced diet.
How Ragi Aids In Weight Loss?
As per scientific evidence, millets are nutritious grain options packed with minerals, flavonoids, and phenolic acids. Thus, millets like ragi, bajra and jowar can support weight loss when replaced with white rice and refined flour.
Here we have curated some reasons why consuming ragi can help you lose weight.
Packed With Fibre
Ragi is an excellent source of natural dietary fibre, promoting a feeling of fullness and reducing overall calorie intake. This can be beneficial for those trying to manage their weight by curbing unnecessary snacking.
Low Glycemic Index (GI)
Foods with a low glycemic index release glucose slowly, preventing rapid spikes in blood sugar levels. Ragi has a low GI, helping to regulate blood sugar levels and control hunger, ultimately supporting weight loss efforts.
Packed With Polyphenols
Ragi is heaped with antioxidants and polyphenols and offers numerous health benefits. Evidence reveals that polyphenols exhibit anti-obesity potential. Thus, the regular addition of ragi helps lower the risk of diabetes and gastrointestinal disorders, which are some of the key contributors to weight gain.
Rich In Tryptophan
Ragi is blessed with a good amount of tryptophan, an amino acid essential for producing melatonin and serotonin, a “feel-good” hormone. The hormone serotonin boosts mood and acts as an appetite suppressant, and melatonin triggers metabolism. Ragi, rich in tryptophan, helps in curbing hunger pangs and reducing calorie intake. In addition, tryptophan also aids in relaxing the nerves and inducing sound sleep, vital for weight management.
Benefits of Including Ragi in Your Diet:
Nutrient-Rich Composition
Ragi is a powerhouse of essential nutrients, including calcium, iron, phosphorus, and amino acids. These nutrients not only contribute to losing surplus kilos but also promote overall health and well-being.
Gluten-Free Option
Ragi is naturally gluten-free, making it suitable for individuals with gluten sensitivity or irritable bowel syndrome. It serves as a wholesome and nutritious alternative to gluten-containing grains.
Bone Health
The high calcium content in ragi supports bone health, an essential aspect of any weight loss journey. Strong bones enable better physical activity, aiding in burning calories and maintaining a healthy weight.
Ways To Incorporate Ragi Into Your Diet:
Ragi Porridge or Cereal
Start your day with a wholesome ragi porridge or cereal. Cook ragi flour with water or milk and add your favourite fruits or nuts for added flavour.
Ragi Roti or Dosa
Replace traditional wheat rotis or dosas with ragi alternatives. These can be paired with low-calorie vegetables or lean protein sources for a balanced meal.
Ragi Smoothies
Blend ragi flour with yogurt, fruits, and honey to create a delicious and nutritious smoothie. This can be a satisfying snack or even a meal replacement.
Conclusion:
Incorporating ragi into your diet can be a game-changer for weight loss. Its nutritional richness and versatility in various recipes make it a valuable addition to any health-conscious individual's journey.
References:
Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review, Palanisamy Bruntha Devi, corresponding author Rajendran Vijayabharathi, Sathyaseelan Sathyabama, Nagappa Gurusiddappa Malleshi, and Venkatesan Brindha Priyadarisini
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033754/
Awareness and preference or non-preference of Ragi as a substitute of conventional cereals, Ashish Singh Professor MBA Agribusiness
Institute of Management Studies,Banaras Hindu University Mirzapu
https://www.questjournals.org/jrbm/papers/vol10-issue10/10109499.pdf
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
