Maya Bhadauria
Most nutritionists emphasize proper diet along with exercise to lose weight, but this superfood called Ragi provides complete nutrition to the body while losing weight. Ragi has different names across India. Ragi is also called Nachani, Nagli, Mundua, Ragula, Panji Pullu in the local dialect. Ragi is mainly found in white and red colors. Rich in fiber, millet is used in daily meals like rice, wheat or barley. Also, it is gluten free so it is a good alternative to wheat. Gujarat ranks seventh in the country in the production of ragi. We all ignore this nutritious food, but its history is more than 4000 years old. Ragi is a coarse grain grown in the drier regions of Africa and Asia. A plant native to the highlands of Ethiopia and brought to India about four thousand years ago. Ragi is a lifesaver for countries like India and Africa that suffer from malnutrition and drought. Ragi is the staple food of many tribes in East Africa, Ethiopia and Somaliland. In India, Mysore, Mumbai, Chennai and the North Indian hilly regions, especially the agricultural classes, are the staple cereal. Raga is grown mostly in the hilly regions of Dang, Valsad, Surat, Bharuch, Vadodara, Panchmahal and Sabarkantha in Gujarat.
Raag must rank high on the list of nutrient-dense superfoods. If we look at it like this, the nutritional value of ragi is more than that of rice and equal to that of wheat. Its germ is 5–6% of the grain weight and is the lowest among all grains. Eyes will widen to know that 100 grams of ragi contains 364 mg of calcium. Ragi is rich in high quality protein, fiber, iron, phosphorus and vitamins. Ragi has the highest calcium content of all cereals and the highest iodine content of all cereals. It is a natural source of calcium.
Ragi based dish Ragi flour is rich in calcium. It contains fiber, potassium, zinc, iron and magnesium. A breakfast of ragi roti, dhonsa, udli, upma or paratha keeps the body full of energy. Ragi is high in dietary fiber and does not digest quickly. So if breakfast made of ragi is eaten in the morning, hunger is not felt for a long time and weight is also reduced. Ragi is also milled to make kheer, puri and raab. Also, its grains can be made into beer.
Varieties of Ragi Several varieties are developed through selection and breeding of ragi. It is true that white grains have more vitamin-B content and protein. In this sub-species of ragi there are different varieties like ragi-1, ragi-2, ragi-3. As such, Ragi-1 yields 10.6 percent more than local Ragi. The grain of Ragi-2 is slightly larger than Ragi-1 and its color is attractive. and yield 19 percent more than Ragi-1. Similarly the color of ragi-3 seeds is brick red. Tribals especially prefer Ragi-3. It ripens earlier than Ragi-2. Also, it has resistance against disease and pests.
Does ragi become diseased? No, there are no serious diseases or pests. Yes, sometimes smut is caused by a fungus called Melanopsichium eleusinis. Leaf spot is caused by Helminthosporium nodulosum and other species. Brown ocher leaves ocher spots on the leaves and stems. Treating seeds with copper sulphate solution and using fungicides like Ceresan can control the disease. After knowing the immense benefits of ragi, it is no exaggeration to call this healthy food a superfood.
Make 'Ragi' the queen of the kitchen Today, explaining the importance of ragi on 'World Food Day', Ahmedabad dietitian and clinical nutritionist Dr. Komal Patel says, 'Ragi is very little used in India due to the western influence of wheat and rice based dishes, but now ragi deserves a place and respect in the kitchen due to its health benefits. Ragi can definitely contribute to a healthy diet! From ragina dosa, idli and upma to delicious cookies, chips, porridge and many other traditional dishes like bc belle bath, ragina mudde and roti we can make. Roti or thepla can be made by adding ragi to regular flour for good health. Ragi with its high amount of calcium helps keep bones strong, preventing osteoporosis. Ragi is beneficial for people with blood pressure, heart and liver disorders, asthma or malnutrition and especially for pregnant and lactating mothers. Considering the lifestyle we all lead today with too much screen time and irregular meals, ragi is a wonderful food that relaxes the body and can be beneficial for conditions like anxiety, depression, insomnia and migraines. Not only does this tiny particle of powerful grain make a huge contribution to your health, it also carries an environmental responsibility. Ragi is a must have in our kitchen. Let's give ragi a place in the kitchen and enhance our health and well-being through ragi.' Note: Ragi is a light and healthy grain, but not for everyone. People with kidney problems and low thyroid function should not consume ragi.'
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
