Home Weight Loss Is Ragi Good for Weight Loss? Discover the Surprising Advantages of This Superfood

Is Ragi Good for Weight Loss? Discover the Surprising Advantages of This Superfood

Is Ragi Good for Weight Loss? Discover the Surprising Advantages of This Superfood

Once valued highly, and chosen to honour poets and writers together with honey and milk, ragi step by step faded away as a staple grain. While various aspects contributed to the decline of this wonder food, western influence on the food plan, government policies, and branding crisis was the foremost. Nonetheless, Ragi, the underdog of Indian grains, is again becoming popular amongst health enthusiasts and nutritionists. With its high fibre and impressive nutrient profile, Ragi is likely to be the missing link in your weight reduction journey.

Weight reduction journeys are unique, and there’s something special about shedding those extra kilos. With a surge in health consciousness amongst people, there was a shift towards healthier dietary habits. Local produce and emerging fitness fads are influencing people’s food selections.

We address one such query today: Is Ragi good for weight reduction? This text explains find out how to incorporate Ragi into your food plan and reap its advantages. It also debunks some common myths and misconceptions about this wonder grain. So, grab a bowl of Ragi porridge, and let’s dig in!

Ragi: An Overview

Ragi, or finger millet, is an entire grain crop famous for its dietary composition and utility in weight management. As well as, the grain has a protracted shelf-life of over ten years if stored properly. Due to this fact, ragi, a crop cultivated all 12 months round, is a staple food plan in some parts of India. 

This cereal doesn’t require much processing, and one can devour it in its purest form. Its minimal processing ensures that its dietary value gets retained. With its high dietary value and straightforward cultivation process, ragi is becoming increasingly popular worldwide.

Dietary Value of Ragi

Ragi is a superfood that gives a variety of health advantages. It’s a wealthy source of carbohydrates, dietary fibre, calcium, copper, and manganese. It also comprises moderate amounts of phosphorus, magnesium, iron, zinc, & B-complex vitamins. 

Ragi comprises antioxidants corresponding to polyphenols and amino acids like tryptophan, which help fulfil all of the macro and micronutrients within the body. 

In keeping with research data, here’s a breakdown of some critical nutrients in 100g of dry ragi:

  • Calories: 320.7 kcal
  • Protein: 7.3g
  • Carbohydrates: 77.0g
  • Fat: 1.92g
  • Fibre: 11.5g
  • Calcium: 364 mg
  • Magnesium: 146 mg
  • Phosphorus: 210 mg
  • Potassium: 443 mg
  • Manganese: 3.1 mg
  • Zinc: 2.5 mg
  • Selenium: 15.3µg
  • Folate: 34.6µg

Ragi and Weight Loss: The Connection

In keeping with a review paper, millets are nutritious grain varieties wealthy in microminerals, flavonoids, and phenolic acids. Due to this fact, one can promote weight reduction by replacing refined grains like enriched wheat flour and white rice with millets like ragi, bajra, and jowar.

Ragi is a grain that has been gaining popularity for its association with weight reduction. This ancient grain is a powerhouse of nutrition and a superb dietary fibre source. As well as, it helps in weight reduction by promoting fullness and reducing appetite. 

Listed below are some explanation why consuming ragi can assist you reduce weight.

Fibre in Ragi Aids Weight Loss

One in all the important explanation why ragi is helpful for weight reduction is on account of its high fibre content. Research shows ragi are a wealthy source of dietary fibre. Fibre takes longer to digest than carbohydrates, keeping you feeling full for longer. Because of this, it could possibly prevent overeating and lower your calorie intake. It is usually source of amino acids and is low in fat in comparison with other grains.


Ragi also has a high polyphenol. These are compounds present in plants which have variety of health advantages. Research shows the anti-obesity potential of natural polyphenols. For instance, regular consumption of ragi helps lower the chance of diabetes mellitus and gastrointestinal disorders, that are a few of the significant contributors to weight gain. As well as, diets based on whole-finger millet have a lower glycemic response. It means they don’t hold the flexibility to extend blood sugar levels.

Presence of Tryptophan

Tryptophan is an amino acid essential for producing melatonin (answerable for maintaining the sleep-wake cycle) and serotonin, a “feel-good” hormone. Research shows that serotonin boosts mood and acts as an appetite suppressant, while melatonin boosts metabolism. Since ragi is wealthy in tryptophan, it helps curb hunger and reduce calorie intake. 

The presence of tryptophan also helps in relaxing the nerves. As we all know, good sleep is crucial for healthy weight management. Ragi helps improve cognitive health, soothe nerves, and treat anxiety, insomnia, headaches, and depression. It ultimately leads to higher sleep.


Ragi is gluten-free. So,  it could possibly be a superb alternative for individuals with gluten allergies. Also, some researchers follow the varsity of thought that associates gluten with weight gain, particularly across the abdominal area. Though this stays a contradicting theory for others, consuming gluten-free foods may help reduce weight.

Manages Cholesterol

Research shows that ragi helps prevent and cure hypertension and cholesterol. Due to this fact, including ragi in your every day food plan can reduce not only the possibility of coronary disease but in addition the chance of stroke. In its whole-grain preparations, ragi inhibits plaque formation and blockage of vessels. Furthermore, Lecithin and Methionine present in ragi help lower levels of cholesterol by removing extra liver fat. 

As well as, ragi help to shed excess fat, provide energy, and improve digestion. Because of this, the chance for hypertension, cardiac diseases, and stroke decreases significantly.


Ragi is a superfood that gives quite a few health advantages. Its wealthy fibre content, presence of tryptophan, ability to fight deficiency, sleep-inducing properties, and skill to administer cholesterol make it an amazing addition to any weight reduction food plan. Often consuming ragi can assist you achieve weight reduction goals while improving your overall health.

Ways to Eat Ragi for Weight Loss

There are numerous ways to devour ragi, which makes it effortless to incorporate in your food plan. One in all the simplest and most delicious ways to eat ragi is by preparing an easy ragi porridge with ragi atta. Even children can relish this dish. 

For those seeking to incorporate ragi into their weight reduction regimen, listed below are some suggestions and recipe ideas for incorporating ragi into your food plan.

Ragi Dosa

Ragi dosa is a nutritious breakfast dish you may easily prepare. To make ragi dosa, mix ragi flour, rice flour, urad dal, and water. Leave the batter to ferment overnight. Add salt and water to make a skinny consistency batter the next day. Then spread the batter on a heated pan and cook until crispy on either side. You’ll be able to serve ragi dosa with chutney or sambar to boost its taste. 

Ragi Upma

Ragi upma is a delicious and filling breakfast option that is straightforward to make. To make ragi upma, roast ragi flour in oil and add vegetables like onions, carrots, and peas. Add water and cook until the mixture thickens, and serve hot with some coconut chutney. Alternatively, one can use overnight-soaked ragi for making upma or pulao. Pressure cook soaked ragi before adding it to vegetables or good protein.

Ragi Chapati

Ragi chapatis are a healthy alternative to regular chapatis. Mix ragi flour with warm water and knead the dough. Roll out the chapatis and cook them on a hot tawa. Serve hot with some vegetable curry or raita.

Ragi Cookies

If you have got a sweet tooth, you may satisfy your cravings with ragi cookies. Mix ragi flour, oats, butter, jaggery, dates or stevia and baking powder to form a dough. Roll it out and cut it into desired shapes. Bake at 180 degrees Celsius for 15-20 minutes.

Ragi Ladoo

Ragi laddoo is a healthy and delicious snack that is straightforward to make. To make ragi laddoo, roast ragi flour in ghee and add dates/figs or stevia to sweeten it. Add some nuts and raisins and form small balls out of the mixture. Function a healthy snack each time you’re feeling hungry.

Listed below are three easy recipes using ragi for weight reduction:

Ragi Porridge


  • Ragi Flour: ½ cup
  • Water: 2 cups
  • Low or No Fat Milk: ½ cup
  • Cardamom Powder: ¼ tsp
  • Cinnamon Powder: ¼ tsp


  1. Mix the ragi flour and water in a saucepan to avoid lumps.
  2. Heat the mixture on medium flame and stir repeatedly until it thickens.
  3. Add the milk, cardamom powder, and cinnamon powder and stir well.
  4. Cook for an additional 2-3 minutes until it reaches a porridge-like consistency.
  5. Serve hot.

Ragi Idli


  • Ragi Flour: 1 cup (one can use whole ragi grains. Soak overnight and grind)
  • Idli Rice: 1 cup
  • Urad Dal: ½ cup
  • Fenugreek Seeds: 1 tsp
  • Salt to taste


  1. Wash the idli rice and urad dal individually and soak them in water for at the least 4 hours.
  2. Grind them individually right into a nice batter using a wet grinder.
  3. Mix the ragi flour with the idli batter and add salt to taste.
  4. Allow the batter to ferment overnight or for at the least 8 hours.
  5. Grease the idli plates and pour the batter into them.
  6. Steam the idlis for 10-12 minutes or until cooked through.
  7. Serve hot with sambar and chutney.

HealthifyMe Suggestion

Why not try making Ragi pizza crust? Using Ragi flour as a base for pizza crust as a substitute of traditional wheat flour could be a healthy and delicious alternative. Simply top the ragi pizza crust along with your favourite veggies, low-fat cheese, and homemade sugar-free tomato sauce. This fashion, you may enjoy your favourite comfort food guilt-free while staying true to your weight reduction goals. Surprised, right? 

The Final Word

Ragi is a nutritious and healthy food that may assist in weight reduction when consumed moderately. Its high fibre and protein content can keep you full for longer. It also reduces the urge to snack on unhealthy foods. As well as, Ragi’s decent fibre content helps regulate blood sugar levels. Thus, it prevents sudden spikes and crashes that result in overeating. Incorporating Ragi into your food plan can contribute to a healthier lifestyle, but weight reduction requires a mix of healthy eating and exercise.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQs)

Q.What’s ragi, and the way does it help with weight reduction? 

A. Ragi, commonly often known as finger millet, is a nutritious cereal crop extensively cultivated in India, Africa, and Asia. It’s abundant in vital nutrients like protein, dietary fibre, vitamins, and minerals, making it a priceless food source to reduce weight.

Q. Is ragi high in calories, carbohydrates, or fat? 

A. Ragi is a low-fat grain with just 100 grams of flour providing around 320.7 calories and 1.92 grams of fat. Nonetheless, it is comparatively high in carbohydrates, roughly 77 grams per 100 grams of flour. 

Q. Can ragi be included in a weight reduction food plan plan? 

A. Ragi, despite being high in carbohydrates, can still be incorporated right into a weight reduction food plan on account of its dietary composition. Moreover, its fibre content prevents rapid blood sugar spikes that trigger cravings. Also, its fibre content helps keep you feeling full for longer, aiding in reducing calorie intake. One can devour ragi in numerous forms, like porridge, roti, dosa, and idli.

Q. What are the dietary advantages of consuming ragi for weight reduction? 

A. Ragi offers multiple dietary advantages for weight reduction. Its high fibre content promotes satiety, reducing calorie intake, while its protein helps construct muscle mass that burns more calories. Moreover, ragi’s calcium content supports bone health, which is crucial for overall well-being during weight reduction.

Q. How much ragi ought to be consumed every day for weight reduction?

A. The perfect every day intake of ragi for weight reduction may differ based on aspects like age, gender, activity level, and health status. It is sweet to devour ragi moderately as a part of a balanced food plan for effective weight reduction. Consulting with a healthcare skilled or a registered dietitian can assist in determining the suitable amount on your requirements.

Q. Can ragi be consumed in numerous forms like flour, flakes, or malt for weight reduction? 

A. Ragi can aid in weight reduction, corresponding to flour, flakes, or malt. Incorporating ragi into healthy recipes will be useful, corresponding to ragi porridge, ragi dosa or idli, ragi roti or Bhakri, ragi upma, ragi balls, and ragi pudding. These recipes will be more healthful by combining ragi with nutritious ingredients like vegetables, herbs, and spices for added flavour and dietary value.

Q: What are some healthy ragi recipes for weight reduction? 

A: Ragi is flexible, high in fibre and might aid weight reduction. Healthy ragi recipes include porridge, dosa, roti, upma, balls, and pudding, combined with vegetables, spices, and herbs for higher taste and nutrition.

Q: Are there any negative effects of consuming ragi during weight reduction? 

A: Ragi is mostly secure for weight reduction with few negative effects. Still, some may experience mild digestive discomfort or allergies. Due to this fact, moderation and awareness of opposed reactions are advised, especially for those with pre-existing health conditions. Consulting a healthcare skilled or dietitian is really helpful.

Q: Can ragi be consumed by individuals with gluten intolerance or celiac disease? 

A: Ragi is a gluten-free grain suitable for those with gluten intolerance or celiac disease. To stop cross-contamination, ragi and its products ought to be processed and stored in a gluten-free environment.

Q: What are another health advantages of consuming ragi other than weight reduction?

A: Ragi offers various health advantages beyond weight reduction, corresponding to promoting healthy digestion, regulating blood sugar levels, and supporting bone health on account of its high fibre and calcium content. It also comprises antioxidants and amino acids that help combat free radicals and promote collagen production, producing youthful and radiant skin. Furthermore, it’s an amazing energy source, improving stamina and endurance.

Research Sources

1. Indian Food Composition Tables by National Institute of Nutrition


2. Asritha V. A Review on Role of Millets in Weight Loss. Indian J Nutri. 2021;8(3): 239.


3. Devi PB, Vijayabharathi R, Sathyabama S, Malleshi NG, Priyadarisini VB. Health advantages of finger millet (Eleusine coracana L.) polyphenols and dietary fibre: a review. J Food Sci Technol. 2014 Jun;51(6):1021-40. doi 10.1007/s13197-011-0584-9. Epub 2011 Nov 22. PMID: 24876635; PMCID: PMC4033754.


4. Manisha Singh, Thilini Thrimawithana, Ravi Shukla, Benu Adhikari | Managing obesity through natural polyphenols: A review, Future Foods, Volumes 1–2, 2020, 100002, ISSN 2666-8335, https://doi.org/10.1016/j.fufo.2020.100002.

4. Harvard Health Publishing


6. Anitha S, Botha R, Kane-Potaka J, Givens DI, Rajendran A, Tsusaka TW, Bhandari RK. Can Millet Consumption Help Manage Hyperlipidemia and Obesity?: A Systematic Review and Meta-Evaluation. Front Nutr. 2021 Aug 17;8:700778. doi: 10.3389/fnut.2021.700778. PMID: 34485362; PMCID: PMC8416111.



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