If you’re struggling with any kind of nutritional deficiency, then ragi can help you deal with it in more ways than one. Not to mention, eating ragi for diabetes also has tonnes of benefits.
By NCVC Staff | Published on Sep 26, 2023
If you’re seeking a solution to your nutritional deficiencies, look no further than ragi. Not only does it address various dietary needs, but it also offers numerous benefits for individuals battling diabetes. In fact, big FMCG brands have caught onto the wonders of ragi, flooding health store shelves with ragi-infused products such as biscuits, bread, cereals, and noodles. Let’s delve into the reasons behind its popularity and explore the incredible nutritional value it offers.
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Unlocking the Nutritional Goodness of Ragi
Packed with macro and micronutrients, essential fats, proteins, vitamins, and minerals, ragi is a nutritional treasure trove. Every 100 grams of ragi contains:
- Total Fat: 1.92g
- Saturated Fat: 0.7g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 0.7g
- Cholesterol: 0mg
- Sodium: 5mg
- Potassium: 40mg
- Carbohydrates: 80g
- Dietary Fibre: 11.18g
- Sugars: 0.6g
- Protein: 7.16g
- Folates: 34mcg
With its high potassium, folate, and protein content, ragi becomes an ideal choice for those striving to shed unwanted pounds. Furthermore, its zero cholesterol composition adds to its appeal as a healthy dietary option.
Ragi: The Ultimate Superfood for Diabetics
Dr. Vaishali Sawant, assistant medical director at Vedicure healthcare and wellness, attests to ragi’s potential in preventing diabetes. The minerals and vitamins present in ragi, including magnesium, gradually increase insulin sensitivity, effectively combating insulin resistance commonly observed in type 2 diabetes.
Moreover, ragi’s abundance of dietary fiber promotes a well-functioning digestive system, essential for weight maintenance. By reducing the risk of developing type 2 diabetes, this dietary fiber also aids in curbing the digestion and absorption of carbohydrates.
Ragi contains polyphenols, micronutrients with potent antioxidant properties that assist in controlling diabetes.
Dr. Sawant advises that the key to reaping the benefits of ragi lies in understanding how and how much to consume. Ideally, a daily intake of 10 to 20 grams of ragi, or consuming it on alternate days, ensures optimal results. To prepare ragi for consumption, soak it for 12 hours, germinate it by tying it in a thin cloth for 2-3 days, dry the germinated grains, remove the roots, roast them, and finally grind them into a fine powder. This preparation method unleashes the true potential of ragi.
Exploring Delicious Ways to Incorporate Ragi into Your Diet
Ragi’s versatility expands beyond traditional usage. Embrace creativity by incorporating ragi into delectable treats such as ragi ladoo or ragi malt. Even a ragi cake can grace your table!
For those who prefer simplicity, a quick and easy ragi malt recipe awaits. Heat a pan over medium flame, then add one cup of water and approximately three tablespoons of ragi powder. Stir the mixture continuously to prevent the formation of lumps. The mixture will gradually thicken into a paste. Add rock salt or jaggery according to your taste preference. Enhance its nutritional value by tossing in a handful of dried fruits and even your favorite boiled vegetables.
Dr. Sawant suggests indulging in ragi during breakfast, as it provides a wholesome and energizing start to your day.
Embrace the power of ragi and let it nourish every aspect of your well-being. From combating nutritional deficiencies to aiding in diabetes control, this incredible grain truly earns its title as a nutritional powerhouse. So, why wait? Embark on a journey towards optimized health with ragi as your trusted companion.