Ragi – India’s Ancient Superfood

Highlights:

• Ragi, one of India’s ancient superfoods, aids in diabetes management, weight loss, inflammation reduction, and bone strengthening.

• Its high fibre content alleviates constipation and promotes regular digestion.

• Ragi supports beneficial gut bacteria, contributing to cancer prevention, blood pressure control, and overall gut health.

• Packed with essential nutrients, ragi is a rich source of amino acids, proteins, fibre, vitamins, and minerals like calcium, magnesium, and phosphorus. It is particularly notable as a natural source of calcium, playing a vital role in preventing osteoporosis.

• As an eco-friendly crop with climate-resilient traits, ragi is a sustainable choice for farming in the face of climate change.

Ragi – the nutraceutical superfood

In a world increasingly recognizing the importance of traditional superfoods, ragi, also known as finger millet, stands out as a powerhouse of nutrition and sustainability. Packed with essential nutrients like calcium, iron, and fibre, ragi has become a staple for health-conscious individuals and those seeking eco-friendly dietary choices. Whether you're looking to manage weight, improve gut health, or embrace sustainable living, ragi offers many benefits for every lifestyle.

Ragi is a superfood with a plethora of beneficial characteristics

The nutrient punch in Ragi

Ragi is a nutritional powerhouse offering a wide range of health benefits. It is an excellent source of protein, essential amino acids, vitamins, minerals, antioxidants, and dietary fibre [1]. Compared to other common grains, ragi stands out for its nutrient density, making it a valuable addition to a healthy diet for people of all ages.

Nutritional comparison of ragi, rice, wheat & maize

Compared to many everyday grains, ragi is packed with essential minerals like calcium, magnesium, and iron. These minerals are crucial for strong bones, a healthy heart, and maintaining stable blood sugar levels. Iron is vital for producing red blood cells, ensuring oxygen reaches every part of your body. Plus, ragi is a fantastic source of folic acid, a B vitamin that supports healthy hair, prevents anaemia, and is absolutely essential for the healthy development of a baby during pregnancy. Additionally, folic acid is crucial for ovulation in women and sperm health in men [2,3].

Ragi for bone health

Calcium content in ragi and other natural calcium sources

Osteoporosis, a condition where bones become weak and brittle, affects a significant portion of the Indian population. According to the ICMR, around 3% of men and 8% of women in India suffer from this condition. Ayurveda links osteoporosis to nutrient deficiencies and an imbalance of the Vata dosha [4].

When coupled with regular physical activity, ragi provides a sustainable solution for strengthening bones by increasing bone mineral density (BMD) [5]. It is packed with calcium, magnesium and phosphorus, essential minerals for strong bones. Every 100 grams of ragi provides nearly 350 mg of calcium, enlisting it amongst the best sources for calcium [6]. Additionally, ragi balances the Vata dosha, further aiding bone repair [4]. Due to its anti-inflammatory properties, ragi is an excellent choice for individuals with arthritis. Beyond adults, ragi is also highly beneficial for children, supporting their bone development and growth. Therefore, incorporating ragi into the diet is a delicious and effective way to strengthen bones and prevent osteoporosis.

The goodness of Ragi for Gut Health

Ragi, a highly nutritious grain, offers significant benefits for gut health. Rich in dietary fibre, particularly prebiotic fibre, ragi nourishes the beneficial bacteria residing within our intestines [7,8]. These bacteria, in turn, produce short-chain fatty acids (SCFAs) that play crucial roles in:

• Weight management – SCFAs regulate appetite and energy expenditure, contributing to weight control [9].

• Blood pressure regulation – SCFA receptors in the kidneys and blood vessels help maintain healthy blood pressure, linking gut health to cardiovascular well-being [10].

• Cancer prevention – SCFAs inhibit the growth of cancer stem cells, potentially reducing the risk of cancer development. Finger millet contains certain phenolic compounds which help in cancer prevention [11,12].

• Maintaining a healthy gut – SCFAs strengthen the gut barrier, protecting it from damage and inflammation.

• Reducing inflammation – By increasing antioxidant levels, SCFAs help combat inflammation within the gut [13].

• Provides relief from constipation – The high fibre content of ragi promotes regular bowel movements. However, excessive consumption may occasionally lead to constipation [14,15].

  
  

Hence, incorporating ragi and its products into the diet can significantly benefit gut health. However, moderation is key, as excessive consumption of any food, including ragi, can have adverse effects.

Benefits for Diabetes Management

Ragi with its low glycaemic index is a boon for diabetics

Managing diabetes can be challenging, but the right food choices make it easier. Ragi has a low Glycaemic Index (GI), meaning it does not cause a rapid rise in blood sugar levels [16,17]. This is due to its richness in dietary fibres and polyphenols, which slow down carbohydrate absorption. Incorporating ragi into the diet helps manage blood sugar levels effectively.

Anti-Inflammatory Superfood

Ragi is rich in antioxidants, which protect the body from damage caused by harmful free radicals produced during metabolism. It is especially beneficial for various autoimmune conditions resulting due to inflammation such as rheumatoid arthritis, psoriasis etc. Additionally, ragi is naturally gluten-free, making it a safe and nutritious option for people with gluten sensitivities, such as Celiac disease.

Ragi Aids Weight Loss

Ragi is an excellent choice for individuals focused on weight management. Its high fibre content promotes a feeling of fullness, curbing excessive food cravings. Ragi is also a good source of tryptophan, an essential amino acid that helps regulate appetite and reduce cravings [9]. By stabilizing mood and reducing stress, tryptophan indirectly supports weight loss.

Ragi and Sustainable Living

In a world facing increasing climate challenges, ragi emerges as a true climate warrior [1]. It thrives in harsh conditions, making it a sustainable and climate-friendly food choice:

• Drought and Heat Tolerant: Ragi can withstand droughts, erratic rainfall, and high temperatures, making it ideal for arid and semi-arid regions.

• Adaptable to Challenging Soils: Ragi grows in acidic soils, reducing the need for extensive soil amendments and minimizing the environmental impact of agriculture.

• Low Input Farming: Ragi cultivation requires minimal irrigation and synthetic fertilizers, making it an eco-friendly option for farmers.

Conclusion:

From its exceptional nutrient profile to its ability to combat modern health challenges like diabetes and inflammation, ragi is a superfood worth incorporating into your diet. Its versatility and environmental resilience make it a smart choice for personal health and a step toward a more sustainable future.

Embrace the goodness of ragi today and embark on a journey to better health and a better planet—try our ragi products today!

Homemade Ragi Millet Mix - 500g

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References:

1. Singh, S., Pandey, M. and Chaudhary, S. (2023). Millets: Forgotten Grains Regaining Prominence. P. K. Publishers & Distributors, Delhi, India. ISBN: 978-81-19428-75-5

2. Li, X., Zeng, Y. M., Luo, Y. D., He, J., Luo, B. W., Lu, X. C., & Zhu, L. L. (2023). Effects of folic acid and folic acid plus zinc supplements on the sperm characteristics and pregnancy outcomes of infertile men: A systematic review and meta-analysis. Heliyon, 9(7), e18224.

3. Kadir, M., Hood, R. B., Mínguez-Alarcón, L., Maldonado-Cárceles, A. B., Ford, J. B., Souter, I., Chavarro, J. E., Gaskins, A. J., & EARTH Study Team (2022). Folate intake and ovarian reserve among women attending a fertility center. Fertility and sterility, 117(1), 171–180.

4. Warhade, S., Atram, P. and Sawarkar, N. (2023). Finger Millet (Ragi): A Nutritional Boon for Osteoporosis. International Journal for Research in Applied Science and Engineering Technology, Vol. 11, Issue 7, 562-564

5. Sahaya Rani, G., Swaminathan, A., & Vijayaraghavan, R. (2021). Effectiveness of Physical Activity and Finger Millet-Based Food Supplement on Biochemical Parameters and Bone Mineral Density among Premenopausal Women. Evidence-based complementary and alternative medicine : eCAM, 2021, 4757991.

6. Patel, I., Patel, K., Pinto, S. and Patel, S. (2016). Ragi: A Powerhouse of Nutrients. Research and Reviews: Journal of Dairy Science and Technology. Volume 5, Issue 3, 36-47.

7. Manisseri, C., & Gudipati, M. (2012). Prebiotic Activity of Purified Xylobiose Obtained from Ragi (Eleusine coracana, Indaf-15) Bran. Indian journal of microbiology, 52(2), 251–257.

8. Fusco, W., Lorenzo, M. B., Cintoni, M., Porcari, S., Rinninella, E., Kaitsas, F., Lener, E., Mele, M. C., Gasbarrini, A., Collado, M. C., Cammarota, G., & Ianiro, G. (2023). Short-Chain Fatty-Acid-Producing Bacteria: Key Components of the Human Gut Microbiota. Nutrients, 15(9), 2211.

9. Byrne, C., Chambers, E., Morrison, D. et al. The role of short chain fatty acids in appetite regulation and energy homeostasis. Int J Obes 39, 1331–1338 (2015).

10. Miyamoto, J., Kasubuchi, M., Nakajima, A., Irie, J., Itoh, H., & Kimura, I. (2016). The role of short-chain fatty acid on blood pressure regulation. Current opinion in nephrology and hypertension, 25(5), 379–383.

11. Feitelson, M. A., Arzumanyan, A., Medhat, A., & Spector, I. (2023). Short-chain fatty acids in cancer pathogenesis. Cancer metastasis reviews, 42(3), 677–698.

12. Gupta, M., Asfaha, D. M., & Ponnaiah, G. (2023). Millets: A Nutritional Powerhouse With Anti-cancer Potential. Cureus, 15(10), e47769.

13. Jayawardana, S. A. S., Samarasekera, J. K. R. R., Hettiarachchi, G. H. C. M., Gooneratne, J., Choudhary, M. I., & Jabeen, A. (2021). Anti-inflammatory and Antioxidant Properties of Finger Millet (Eleusine coracana (L.) Gaertn.) Varieties Cultivated in Sri Lanka. BioMed research international, 2021, 7744961.

14. Lai, H., Li, Y., He, Y., Chen, F., Mi, B., Li, J., … Liu, X. (2023). Effects of dietary fibers or probiotics on functional constipation symptoms and roles of gut microbiota: a double-blinded randomized placebo trial. Gut Microbes, 15(1).

15. Yang, J., Wang, H. P., Zhou, L., & Xu, C. F. (2012). Effect of dietary fiber on constipation: a meta analysis. World journal of gastroenterology, 18(48), 7378–7383.

16. Singh V, Lee G, Son H, Amani S, Baunthiyal M and Shin J-H (2022) Anti-diabetic prospects of dietary bio-actives of millets and the significance of the gut microbiota: A case of finger millet. Front. Nutr. 9:1056445.

17. Agrawal, P., Singh, B. R., Gajbe, U., Kalambe, M. A., & Bankar, M. (2023). Managing Diabetes Mellitus With Millets: A New Solution. Cureus, 15(9), e44908.