10 Amazing Health Benefits of Ragi Flour You Should Know
If you're looking for a nutrient-dense flour to add to your usual cooking, ragi flour—also known as finger millet flour or even better, sprouted ragi flour is a fantastic choice. In this post, we'll examine ten health benefits of this ancient grain, talk about how sprouting enhances its properties, and show how easy it is to incorporate it into your diet.
What are sprouted ragi flour and ragi flour?
- Ragi flour is made from the whole grain of finger millet (Eleusine coracana), a traditional ingredient in parts of Africa and India.
- To make sprouted ragi flour, millet is first germinated (sprouted), then dried, and finally milled into flour to reduce antinutrients and increase digestibility.
- Due to its superior nutrient profile, ragi flour and sprouted ragi flour are increasingly featured in "healthy flours & oats" variants, especially on websites like Granos' healthy-flours collection.
1. An abundant calcium source for strong bones
Ragi flour's remarkable calcium concentration is one of its most notable advantages. According to some reports, ragi contains more calcium than the majority of popular grains.
Since sprouting can enhance mineral bioavailability, sprouted ragi flour either maintains or potentially amplifies this effect. Regular use promotes bone health, which is particularly beneficial for seniors, young individuals, and pregnant women.
2. A healthy mix of fibre and protein
Ragi flour offers a significant quantity of nutrient-dense fiber and a reasonable amount of plant-based protein. A cup of ragi flour has roughly 10.5 g of protein and 16.5 g of fiber, according to statistics.
Sprouted ragi flour is a wise addition to your regular diet because the fiber aids with digestion and bowel motions, and the protein promotes satiety and muscle repair.
3. Aids in controlling blood sugar levels
Ragi's complex carbohydrate matrix, high fiber content, and phenolic ingredients make it "slow-releasing" in terms of glucose. Ragi flour has a lower glycaemic response than wheat or rice.
Therefore, if you're looking for more consistent energy, blood sugar control, and assistance with diabetes risk management, replacing some of your flour with sprouted ragi flour may be beneficial.
4. Promotes cholesterol and heart health
Ragi flour is added to a heart-healthy diet because it is high in fiber and rich in minerals, particularly magnesium. One report claims that its magnesium supports nerve and heart function.
You can reduce your intake of heart-healthy fats and sugars by substituting sprouted ragi flour for refined flour.
5. Beneficial for satiety and weight control
Ragi flour and sprouted varieties are likely to keep you feeling fuller for longer because they include a lot of fiber and slower-digesting carbs. This reduces the frequency of snacking and aids with portion control.
Adding sprouted ragi flour to cereal, pancakes, or rotis is a clever approach to feel satisfied without consuming too many calories.
6. Naturally gluten-free and easy to stomach
A natural gluten-free flour for people who are searching for substitutes or who are sensitive to wheat or gluten.
Additionally, because the sprouting process reduces anti-nutrients like phytic acid that can impede nutrient absorption, sprouted ragi flour is typically simpler to digest.
7. Packed with vital minerals and antioxidants
Ragi flour contains iron, zinc, potassium, phosphorus, and numerous other minerals.
It also contains phenolic compounds that reduce oxidative stress and act as antioxidants. Another significant benefit of sprouted ragi flour is that these compounds may aid the body in lowering inflammation.
8. Beneficial to skin, hair, and general health
Ragi flour contains iron, zinc, potassium, phosphorus, and numerous other minerals.
It also contains phenolic compounds that reduce oxidative stress and act as antioxidants. Another significant benefit of sprouted ragi flour is that these compounds may aid the body in lowering inflammation.
9. Advantageous for children and during pregnancy
Due to its high calcium, iron, and nutritious content, ragi flour is often recommended during pregnancy or for the growth of children.
Sprouted ragi flour is particularly beneficial for young children or as an addition to postpartum meals because it is simpler to digest.
10. Ancient-grain, sustainable substitute
India and Africa have been growing ragi, an ancient cereal crop, for ages.
When you choose sprouted ragi flour, you are supporting a grain that, in comparison to many contemporary cereals, is frequently more resilient (drought-tolerant) and environmentally benign. This gives your health decision an additional degree of sustainability.
How to use ragi flour that has sprouted in your food
- To make rotis or parathas, you can substitute some or all of your ordinary flour with sprouted ragi flour.
- Sprouted ragi flour and warm milk or water are combined to make morning porridge, which is further seasoned with cardamom and almonds.
- Ragi's nutty taste goes well with both savoury and sweet baked dishes, such as pancakes, muffins, or cookies.
- Mix ragi flour, water, vegetables, and spices to make cheelas or dosas.
- Use it in baby food or post-workout meals because of its nutrient-dense qualities.
Concluding remarks
Using or incorporating ragi flour, especially sprouted ragi flour, is a straightforward but effective nutritional boost. Among the contemporary benefits of this ancient grain are blood sugar regulation, bone health, skin and hair support, and environmental sustainability.
Get high-quality sprouted ragi flour now, try one recipe this week, and see how a simple flour replacement can improve your health canvas, one porridge, pancake, or roti at a time.