Top Health Benefits of Finger Millets You Should Know
Maintaining health is getting tougher with the increasing popularity of processed and unhealthy foods. Everyone wishes to change to healthy eating habits but finds it challenging to cook healthy meals daily. Getting quick, healthy alternatives has become a true challenge. Millex understands this requirement and provides an effortless solution through its various ready-to-cook foods prepared with traditional, nutrient-rich grains such as finger millet.
At Millex, we highlight finger millet benefits through our range of instant mixes like Ragi Idli Instant Mix, which is carefully designed for your busy lifestyle. Our instant millet breakfast mix contains nutrient-dense millets, seeds, and pulses, which are rich in protein, fibre, and essential vitamins. Without refined sugar and artificial preservatives, every mix aids in digestion, energy, and overall health. Read on to know more about finger millet in detail.
Ragi idli mix
What Is Finger Millet (Ragi)
Finger millet, or ragi, is a wholesome grain that is becoming increasingly popular for being good for you and easy to use in regular cooking. As a grain rich in fibre, finger millet supports digestion, helps regulate blood sugar levels, and keeps you feeling full for longer. This makes it perfect for weight control and general well-being. Ragi is abundant in calcium and iron, which are crucial for building strong bones and preventing anemia.
Being naturally gluten-free, it is an ideal and safe choice for individuals with celiac disease or gluten intolerance. Meals on a daily basis are healthier with ragi-based foods such as porridge, idlis, dosas, laddoos, and even baked foods. It is a smart addition to modern diets that combines traditional excellence with modern health requirements.
Nutritional Profile of Finger Millet
According to the Indian Food Composition Tables (IFCT) by the National Institute of Nutrition (2017), the nutritional breakdown of finger millet per 100g is as follows:
|
Nutrient |
Value per 100g |
|
Energy |
320 kcal |
|
Dietary Fibre |
11.18 g |
|
Carbohydrate |
66.82 g |
|
Total Fat |
1.92 g |
|
Protein |
7.16 g |
|
Total Folates |
34.66 mcg |
|
Vitamin B1 (thiamin) |
0.37 mg |
|
Vitamin B2 (riboflavin) |
0.17 mg |
|
Vitamin B6 (pyridoxine) |
0.05 mg |
|
Vitamin K |
0.9 mcg |
|
Phosphorus |
210 mg |
|
Manganese |
3.19 mg |
|
Potassium |
443 mg |
|
Zinc |
2.53 mg |
|
Calcium |
364 mg |
|
Iron |
4.62 mg |
|
Magnesium |
146 mg |
Try Millex’s Healthy Millex Mix Without Churnam to experience Finger millet nutrition in a single ready-to-cook pack.
Top Health Benefits of Finger Millet
- Maintains Strong Bones & Prevents Osteoporosis
Ragi contains a high amount of calcium, providing around 344 mg per 100 grams. This puts it among the top non-dairy sources of this essential mineral. Regular consumption builds stronger bones, particularly among children who are growing up, pregnant women, and the elderly. It also helps in reducing the risk of conditions like osteoporosis.
- Controls Diabetes & Blood Sugar Level
Ragi has a low glycemic index, which helps it digest gradually and avoids rapid increases in blood sugar levels. It is high in fibre, which helps in slow digestion and gradual insulin response, and is thus the best grain for diabetes and people who want to control their blood sugar.
- Promotes Weight Loss & Appetite Control
Finger millet for weight loss is a smart choice, as ragi is rich in dietary fiber that keeps you fuller for longer, reducing hunger pangs and limiting overeating. It also maintains calorie consumption effectively, which leads to healthy weight loss. Being gluten-free naturally, it is an excellent substitute for those who suffer from gluten intolerance.
- Prevents Anemia & Increases Energy
Ragi is full of natural iron and is good for those with low hemoglobin. When combined with foods rich in vitamin C, iron gets absorbed better and serves to combat fatigue as well as maintain energy levels all day long.
Incorporate ragi into your daily diet and experience its natural goodness each day.
How to Use Finger Millet in Your Diet
Here is how you can incorporate it in various meals:
- Breakfast Ideas
Begin your day with a wholesome portion of ragi.
● Ragi porridge for long-lasting energy
● Finger millet pancakes for a healthy twist
● Mix ragi with various millets to create a fiber-rich upma.
- Main Courses & Side Dishes
Swap out refined grains for finger millet in your everyday meals.
● Ragi rotis are a healthy substitute for wheat chapatis
● Use ragi flour in dosas for a healthy South Indian flavor.
● Include finger millet in mixed millet pulavs for more texture and nutrition.
- Snacks & Desserts
Enjoy gluten-free treats from finger millet:
● Ragi cookies are great for munching during teatime.
● Barnyard or Ragi millet pudding provides a healthy and sweet ending.
Including Finger millet recipes in your meal plan is easy, delicious, and highly rewarding for your health. A couple of innovative substitutions can make your meals into nutrient-packed powerhouses.
Delicious and Easy Finger Millet Recipes
Finger millet (ragi/nachni) is a nutritious cereal that is easy to incorporate into everyday meals. Try these easy and delicious recipes:
● Ragi Ladoo: Sweet, sugar-free sweets made using jaggery and almonds.
● Ragi Banana Cake: Moist, eggless, and gluten-free cake for tea time.
● Ragi Upma: Wholesome South Indian breakfast recipe made with ragi flour and vegetables.
● Ragi-Based Idlis and Dosas: Fermentation enhances the texture, resulting in fluffy idlis and crunchy dosas. Millex’s Sprouted Ragi Masala Dosa Mix makes preparing this dish easy. Try it out today!
● Ragi Pancakes: Easy, fluffy pancakes that can be had with jam, honey, or peanut butter.
● Ragi Malt: A sweet and creamy beverage ideal for breakfast or snacks.
● Ragi Ambali: Spicy, refreshing yogurt-based beverage in summer.
These recipes provide nutrition and can be easily consumed every day to benefit from finger millet.
Who Should Eat Finger Millet?
● People with Diabetes: A Low glycemic index and rich fiber content manage blood sugar.
● Individuals with Gluten Intolerance: They can enjoy ragi, as it is naturally gluten-free, making it ideal for those with celiac disease or gluten sensitivity.
● Children, Women & Elderly: Rich in calcium & iron, it aids in strong bones and protects against anemia.
● Weight Trackers: The fiber acts to keep you fuller for longer, which can help control appetite.
● Heart Health Seekers: Finger millet acts to lower bad cholesterol and promote cardiovascular health.
● Those Requiring Antioxidants: Polyphenol-packed ragi may prevent aging and slow oxidative stress.
● Infants (in Malted Form): Nutrient-dense and easily absorbed by developing babies.
Note: Individuals suffering from kidney problems should consult a physician prior to adding ragi into their regular diet, considering its protein and mineral content.
Ragi dosa mix
Potential Side Effects of Finger Millet
While ragi is nutrient-dense, consuming it in large amounts can lead to potential issues in the body. It is always better to ask a nutritionist to decide on the right amount for your body. Some likely side effects are:
● Digestion Problems
Excessive ragi may result in bloating, gas, or indigestion if your body is not prepared for fiber-rich food.
● Kidney Issues
Excessive consumption can strain the kidneys because of its high protein and calcium content, particularly in individuals with pre-existing kidney ailments.
● Allergic Reactions
While uncommon, there are individuals who develop itching, rashes, or discomfort through excessive ragi consumption.
Balance is essential while incorporating ragi into your diet. Paying attention to your body and taking personal advice assists you in experiencing its advantages without facing any side effects.
Tips for Buying and Storing Finger Millet
Choosing and storing finger millet the proper way means that you get to enjoy the greatest freshness, nutritional value, and taste. Start by picking up good-quality grains that are free from impurities, dry, and clean. Avoid any dampness, infestation, or mould damage, and always verify that the packaging includes expiry dates.
Online shopping is convenient, but care should be taken in selecting reputable brands. Else go for Millex without second thoughts.
Finger Millet Buying Tips:
● Select clean, dry, and evenly coloured grains.
● Do not buy grains that are damp, discoloured, or have a bad smell.
● Check expiration and packaging information thoroughly.
● Try buying whole grains if you don't consume millet flour frequently.
● Purchase online from reputable sites or brands with positive reviews.
Finger Millet Storage Tips:
● Keep in sealed containers to protect from moisture and pests.
● Keep in a cool, dry, and dark area, away from sunlight and heat.
● Label storage jars with the date of purchase for easy rotation.
● Refrigerate or freeze ragi flour to extend shelf life in humid climates.
● Use clean, dry spoons to avoid contamination.
Millex simplifies this process by providing ready-to-cook millet mixes that save time and effort. Each mix is made of carefully picked, hygienically processed ingredients. So you need not sort, clean, or grind. Just open, prepare, and savour nutritious meals in no time!
Ragi idli & dosa mix
Switch to Finger Millet: Try Millex’s Quick and Healthy Ready Mixes!
Finger millet is an excellent choice for a nutritious diet. It is rich in calcium, fiber, and vital nutrients and helps maintain strong bones, stable blood sugar, and better digestion. It is compatible with traditional and modern recipes, providing a delicious and nutritious touch to daily meals. Healthy eating need not be complicated. Simple foods like ragi can make a big difference in allowing for better living.
Millex provides a convenient method to incorporate finger millet into your diet without requiring time-consuming preparation. We offer healthy products like Multi Millets Dosa Instant Mix, Millex Millet Health Drink Mix with Churnam, and more. Our offerings are ideal for trying out Finger millet recipes like Ragi Idli and Ragi Dosa, prepared using clean, lab-tested ingredients and available in pre-cooked packs. Open, cook, and serve. No soaking or grinding is involved. Millex is perfect for everyone who wants to eat smart but not at the cost of convenience. Try now!