Since ancient times, this amazing cereal ragi has been overshadowed by other known cereal crops such as wheat and rice in the food and nutrition landscape of India, despite being the healthiest cereal and the most prized consumed in ancient farming systems dating back over 2000 years.
Since Ragi is rich in protein, iron, calcium and amino acids, it is called a “super food”. Due to its high fiber content, it provides a feeling of fullness and resists overeating, helping to ensure a healthy digestive tract.
6 Benefits of Ragi for Weight Loss
The best part about including ragi in your diet is that it is gluten free. Gluten is a major contributor to weight gain. Gluten-free foods, especially those high in fiber, help weightlossespecially in the stomach area. It is an excellent source of food for people suffering from celiac disease. For people trying to lose weight, ragi is an excellent source of fiber. It helps in the management of diabetes in the body while ensuring that the individual is healthy and strong. Ragi also helps to prevent weight, increase energy, improve digestion and avoid chronic diseases. Ragi should be consumed regularly, especially by nursing mothers.
Inflammation and anemia are caused by a lack of iron in the body. Ragi is raised in vitamin Cwhich facilitates the absorption of iron in the blood. It helps in the natural treatment of anemia. Ragi seeds and sprouts also help with iron absorption, as well as weight control and reducing inflammation in the body.
A good night’s sleep and a calm mind help maintain weight. Ragi is beneficial for cognitive well-being. He helps in the treatment of anxiety, insomnia, headaches and depression by calming the nerves. The presence of tryptophan, an amino acid, helps in nervous relaxation.
Ragi helps in the prevention and treatment of high blood pressure and cholesterol. Not only can including ragi in your daily diet reduce your risk of cardiovascular disease, it can also reduce your risk of stroke. Ragi, in its raw form, helps prevent plaque development and vessel clogging. As a result, the risk of hypertension, heart disease and stroke is significantly reduced.
Aid in digestion
Ragi is rich in dietary fiber, which aids digestion and helps reduce constipation and other digestive issues. Dietary fiber helps keep the stomach full and prevents overeating. In addition, it is gluten-free, which is a significant advantage.
Excellent source of protein and amino acids
The building blocks of the human body are proteins, and Ragi is an excellent source of natural protein. It is also rich in amino acids, which help the body function properly and play a key role in tissue repair.. Ragi is also rich in minerals like calcium, iron and riboflavin, all of which are extremely important for our overall health. Valine, threonine, isoleucine, methionine and tryptophan are the essential amino acids present in Ragi.
How to eat ragi to lose weight?
There are several ways to easily incorporate this incredible cereal into your diet:
- You can make a delicious ragi soup which is both fulfilling and healthy for your weight loss diet. It’s a well-balanced cuisine with not a single unhealthy ingredient and doesn’t contribute minutely to your calorie chart.
- You can also make a mixture of ragi cereal with a bunch of fresh greens and spices to replace the normal flattened white rice in your diet.
- You can also make tasty ragi dessert balls with a bunch of other important ingredients such as dates, almonds, organic honey, cocoa powder and peanuts
- You can also make a delicious ragi chapati as an alternative to the usual wheat chapati while trying to lose weight.
- You can even make it tasty ragi cookies using ground ragi flour instead of your usual white flour with a bunch of healthy substitutes and ingredients.
- You can also make a delicious salty porridge made with ragi as it is one of the best recipes you can get on your weight loss chart.
5 Ragi Recipes for Weight Loss
Healthy recipes using ragi for weight loss:
1. Ragi porridge
This is a nutritious and delicious breakfast recipe that your kids will enjoy too! It is also gluten-free and easy to digest. This is one of the most effective weight loss recipes.
2. Mud Ragi
These nutrient-rich balls, also called ragi balls, are usually served with sambar or another curry.
3. Ragi cookies
These crispy cookies are a healthy snack recipe that also turns out delicious.
4. Ragi idli
Another great breakfast option to lose weight and start your day with a healthy boost
5. Ragi Roasts
Ragi can also be eaten in the form of fluffy rotis, which are just as easy to prepare.
Is ragi good for weight loss?
When you are serious about trying to lose extra weight, the first thing you need to consider is maintaining your diet.
In recent health studies and many dieticians have already stated that your diet contributes about twice as much as exercises to losing extra weight. You need to make good healthy and nutritional choices for yourself on this weight loss journey.
As we know cereals cover most of your daily intake, but you cannot make their regular intake on a diet as they have abundant carbohydrate content which will hinder your goal of losing extra calories, some millet like the amazing ragi is a lifesaver in such a situation. .
As we well know, millet like ragi is a cereal rich in essential nutrients, high in fiber and on the contrary low in carbohydrates, which makes it the perfect choice for the weight loss diet.
Oats vs ragi for weight loss
Oats in the form of flour are generally gluten-free and are made from rolled oats. Oatmeal is an excellent source of fiber, beta-glucan, and other important essential vitamins and minerals that are the best option to embark on a weight loss journey.
This oatmeal is also considered the best for people with high blood sugar and cholesterol levels. Oats can be a good option when trying to shed extra pounds because they promote feelings of fullness for a long time and prevent you from overeating. But at times, oats are subject to gluten content due to cross-contamination, so you need to be extra careful when buying oatmeal for weight loss.
100 grams of these rolled oats usually contain:
- Calories: 389
- Protein: 16.8 grams
- Carbohydrates: 66.4 grams
- Sugar: 0 grams
- Fiber: 10.5 grams
- Fat: 6.8 grams
Millet or known as ragi is another very healthy and nutritious food and it is recommended for people suffering from diabetes, anemia and weight loss issues. Ragi is rich in vitamin D, iron, calcium and phosphorus and also contains a better amount of essential amino acids than any other known cereal. Ragi is also a preferred gluten-free grain. Eating ragi cereal daily can improve the health of your bones and skin. Ragi is also known to increase satiety and helps you feel full longer, which helps you a lot on your journey to losing extra weight. Along with this, ragi is also high in dietary fiber and in parallel has low fat content.
175 grams of cooked ragi contains:
- Calories: 208
- Carbohydrates: 40 grams
- Fiber: 2.4 grams
- Protein: 6.2 grams
- Fat: 1.8 grams
To take away
Ragi is an extremely beneficial cereal that can be consumed by people of all ages. It is a true superfood, rich in all important nutrients such as dietary fiber, protein, iron, calcium, antioxidants and vitamins, in addition to being gluten-free and therefore suitable for people suffering from particular allergies to cereals and gluten.
Frequently Asked Questions
1. Does ragi reduce belly fat?
Ragi, when consumed regularly and in moderation, can help you lose extra weight and maintain an overall healthy weight due to its high fiber and tryptophan content.
2. What happens if we eat ragi daily?
Regular consumption of this amazing millet ragi can help you reduce the risk of diabetes. This is due to the presence of polyphenols and the high content of dietary fiber prevalent in ragi.
3. Can I eat ragi at night to lose weight?
Yes, ragi can certainly be easily consumed even at night, as it encourages your body to sleep well, which also leads to optimal rest and, therefore, weight loss.
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