Is ragi good for weight loss? Hereโ€™s how to include finger millet in your diet


If you want to replace your regular flour with a healthier option that will help you lose weight, try ragi. Hereโ€™s how you can use ragi for weight loss.

Everyoneโ€™s weight loss journey is unique, and shedding those extra pounds holds different meanings for each individual. With an increasing awareness of health, more people are adopting healthier eating habits. Diet plays a pivotal role when it comes to weight loss. Recently, there has been a lot of talk about how including ragi in your diet can help you lose weight. A staple in many Indian households, ragi flour has been proven to offer several benefits. Letโ€™s find out if weight loss is one of them. Here are the benefits of ragi flour for weight loss.

What is ragi or finger millet flour?

Ragi, also known as finger millet flour, is a whole grain known for its high nutritional value and weight-management benefits. Did you know that if you store ragi flour properly, it can last for more than ten years on the shelf? As a result, ragi, which is grown all year, is a staple food in various parts of India. This cereal can be consumed in its purest form and doesnโ€™t require any processing. Its minimum processing guarantees the preservation of its nutritional value. Ragiโ€™s ease of cultivation and high nutritional content contribute to its growing global popularity.

4 benefits of consuming ragi flour for weight loss

Here are some detailed benefits of how consuming ragi can help you lose weight.

1. Fibre in ragi aids in weight loss

Ragiโ€™s high fibre content is one of the key reasons it helps with weight loss. A study published in the Journal of Food Science and Technology reveals that ragi is a high-fibre food. Compared to carbs, fibre takes longer to digest, which prolongs the feeling of fullness. It can therefore reduce your calorie intake and stop you from overeating. In comparison to other grains, it is low in fat and a good source of amino acids.

Ragi roti might help you lose weight. Image courtesy: Adobe Stock

2. Rich in polyphenol

Polyphenol content in ragi is also high. These are substances that are present in plants and have several health advantages. According to research published in Science Direct Journal found that natural polyphenols can help prevent obesity. For instance, eating ragi daily reduces the incidence of gastrointestinal problems and diabetes mellitus, two major factors that contribute to weight gain. Furthermore, whole-finger millet-based diets have a lower glycemic response, meaning they can help you keep your blood sugar levels in check.

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3. Gluten-free

Ragi is gluten-free. As a result, it may be a good alternative for people who are allergic to gluten. In addition, it is believed that gluten causes weight gain, particularly in the stomach area. Even though some people still find this idea contradictory, eating gluten-free food may aid in weight loss.

4. Manages cholesterol

A study published in Frontiers in Nutrition Journal demonstrates how ragi can be used to manage high blood pressure and cholesterol. As a result, eating ragi regularly can lower your risk of stroke as well as heart disease. In its whole-grain form, ragi prevents vascular obstruction and plaque development. Plus, ragiโ€™s lecithin and methionine, which eliminate excess liver fat, assist in decreasing cholesterol levels.

Ragi also promotes better digestion, energy production, and weight loss. Consequently, there is a considerable reduction in the risk of stroke, heart disease, and hypertension as well.

Why is ragi roti good for weight loss?

If youโ€™re looking for an alternative to wheat chapati, you can switch to ragi roti which can help you lose weight. โ€œRagi roti is good for weight loss because ragi is a whole grain that is high in fibre and protein. The fibre keeps you feeling full for longer which helps you avoid overeating. The protein helps build muscles and boost metabolism which helps burn more calories. Ragi is also rich in nutrients like calcium, iron, and antioxidants and does not contain any gluten. It makes it an excellent grain for sustainable weight loss,โ€ says Nutritionist, Dr. Priyanka Rohtagi.

Other ways to add ragi to your weight loss diet

Ragi can be eaten in many different ways, as itโ€™s quite easy to incorporate into your diet. One of the easiest and most delicious ways to eat ragi is to prepare a simple ragi roti with ragi atta. Here are some other suggestions and recipe ideas for including ragi in your diet for weight loss:

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Other ways to add ragi in your weight loss diet

Ragi can be eaten in many different ways, as itโ€™s quite easy to incorporate into your diet. Here are some other suggestions and recipe ideas for including ragi in your diet for weight loss:

1. Ragi Vegetable Pancakes

Ingredients

  • Carrot: ยฝ cup
  • Beans: ยฝ cup
  • Cauliflower: 1/2 cup
  • Ragi flour: ยฝ cup
  • Salt: 1 teaspoon (tsp)
  • Cilantro: 1 tsp
  • Olive oil: 1 tsp

Process

1. Grate veggies like carrot, beans, and cauliflower
2. Add grated veggies to ragi-rice flour batter with some cilantro and salt as per your taste.
3. Make savoury pancakes in olive oil.
4. The combo of veggies and ragi makes it filling and diet-friendly.

2. Ragi Soup

Ingredients

  • Tomato: ยฝ cup
  • Spinach: ยฝ cup
  • Water: 1 cup
  • Ragi flour: 1 cup
  • Milk: : ยฝ cup
  • Basil: ยฝ cup
  • Salt: 1 tsp
  • Pepper: 1 tsp

Process

1. Boil veggies like tomatoes, spinach in water.
2. When soft, blend into soup.
3. Add ragi flour, and milk and bring to boil.
4. Season with pepper, salt and basil.

Ragi makes a rich, comforting soup for weight loss.

How much ragi do we need to consume per day for weight loss?

Most experts recommend consuming around 2-3 ragi rotis per day as part of a balanced, calorie-controlled diet for weight loss. This would amount to about 80-100 grams of ragi consumed through ragi flour or rotis. Consuming ragi as part of small frequent meals is also recommended rather than large infrequent meals for best results.

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Is it ok to consume ragi roti daily?

Yes, it is okay to have ragi roti daily as part of weight loss diets or simply for the amazing health benefits. Consuming 2-3 ragi rotis per day avoids excessive calories while providing filling nutrition for the bodyโ€™s needs. The variety of nutrients and minerals makes ragi safe to eat regularly.

weight loss flour
Try including ragi roti in your diet to lose weight. Image courtesy: Adobe stock

Are there any side effects of consuming ragi during weight loss?

Overall, ragi has few side effects and is safe for weight loss. Some people might have allergies or moderate gastrointestinal distress. As a result, moderation and awareness of potential negative effects are recommended, particularly for people who already have health issues. It is advised to speak with a nutritionist or other healthcare provider.



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