Ragi malt is a traditional and nutritious beverage that has been consumed for centuries in parts of India. It is made from ragi, commonly known as finger millet, which is a highly nutritious grain. Ragi malt offers some impressive health benefits, however, it can also have some side effects. In this article, we will take an in-depth look at the various benefits and possible side effects associated with consuming ragi and ragi malt powder.
Health benefits of ragi malt
Ragi malt is a nutritious drink that is gaining popularity due to its numerous health benefits. Here are some of the benefits that you can enjoy by incorporating ragi malt into your diet:
1. Good for babies
Calcium is a crucial mineral that is not only necessary for the development of strong bones and teeth in children but also plays a vital role in other bodily functions. Sprouted Ragi malt powder is an excellent source of calcium, making it a beneficial addition to a child’s diet. Consuming ragi malt regularly can promote proper growth and development and help prevent bone-related disorders such as osteoporosis.
Additionally, ragi is a good source of protein that helps prevent malnutrition in children, making it an ideal dietary choice for parents who want to ensure their child’s optimal health and well-being.
2. Keeps the bones strong and prevents conditions like osteoporosis
Low levels of calcium in the body can lead to reduced bone mass and an increased risk of fractures, which is why it is crucial to maintain adequate levels of calcium for strong bones and to prevent osteoporosis. One of the best natural sources of calcium is finger millet, commonly known as ragi.
In fact, research suggests that ragi has the highest calcium content out of all cereals. Just 100g of ragi contains 344mg of calcium, which can help increase bone density and prevent the onset of bone-related disorders. By including ragi in your diet, you can ensure that you are providing your body with the necessary nutrients to maintain strong, healthy bones.
3. Ragi is rich in iron
Ragi is a nutritious grain that is known to provide various health benefits. One of the key benefits of ragi is its high iron content, which makes it a great dietary choice for those suffering from anemia or low hemoglobin levels. Iron is an essential mineral that plays a vital role in the production of red blood cells and the transportation of oxygen throughout the body. The iron in ragi is easily absorbed by the body, thanks to the presence of vitamin C, which helps in the faster absorption of iron. By consuming ragi, you can improve your iron levels and prevent the onset of anemia, ultimately promoting better health and well-being.
4. Absolutely gluten-free
Ragi is a unique cereal grain in that it is completely gluten-free, unlike most other cereals. This makes it an excellent choice for individuals who suffer from celiac disease or gluten sensitivity, as they can consume ragi without any fear of experiencing adverse reactions. Gluten is a type of protein found in many grains, including wheat, barley, and rye, which can trigger an immune response in individuals with celiac disease or gluten sensitivity. By consuming gluten-free grains like ragi, these individuals can still benefit from the nutritional value of a cereal grain without the risk of gluten-related health problems.
5. Ragi is also a good source of proteins
Ragi malt is an excellent source of protein, with Eleusinian being the primary protein content found in it. This high-quality protein has a high biological value, which makes it an ideal choice for vegetarians who may struggle to meet their daily protein requirements. Protein is essential for maintaining and repairing tissues in the body, managing cell wear and tear, and transporting oxygen to different parts of the body.
By consuming ragi malt regularly, you can ensure that you are getting an adequate amount of protein to meet your daily requirements. In fact, one cup of whole ragi malt flour (144 grams) contains approximately 10.3 grams of protein, making it a valuable addition to a balanced and nutritious diet. Furthermore, ragi is also known for its high carbohydrate content, which makes it an excellent source of energy for the body.
6. Good for People Having Diabetes
Individuals with diabetes can benefit greatly from incorporating ragi into their diet. This nutritious grain is known to be rich in dietary fiber, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. Additionally, ragi is a good source of calcium, antioxidants, and phytochemicals, which further aid in stabilizing blood glucose levels in the body.
Another important factor that makes ragi a beneficial food item for diabetic patients is its low glycemic index (GI). The glycemic index measures how quickly carbohydrates in food are broken down and absorbed by the body, which can impact blood sugar levels. Research suggests that brown ragi chapati has the lowest glycemic index, making it an ideal dietary choice for individuals with diabetes who want to maintain stable blood sugar levels.
7. Helps in weight loss
Ragi is an excellent food item for those looking to lose weight. Consuming millets for weight loss have become increasingly popular, as they are known to be a low-calorie and nutrient-dense food option. Ragi is a great example of this, as it is low in calories and high in fiber, which can help promote feelings of fullness and reduce overall food intake. Additionally, ragi is a complex carbohydrate that takes longer to digest, which can help prevent sudden spikes in blood sugar levels and keep hunger pangs at bay. By incorporating nachni ragi ladoo into a balanced diet and active lifestyle, individuals can achieve their weight loss goals while also enjoying the many nutritional benefits of this versatile cereal grain.
Side effects of ragi
While ragi is generally considered to be a nutritious and healthy food option, there are a few potential side effects that individuals should be aware of. Some of the side effects of ragi include kidney-related problems, constipation, diarrhea, and thyroid issues.
1. Kidney-related problems
Ragi contains high levels of oxalic acid, which can lead to the formation of kidney stones in individuals who are prone to this condition. Oxalic acid binds with calcium in the body, forming calcium oxalate crystals that can accumulate in the kidneys and cause pain and discomfort.
2. Constipation
While ragi is high in fiber, which can help prevent constipation in some individuals, consuming too much ragi can have the opposite effect. Excessive intake of ragi can cause bloating, gas, and constipation, particularly if the individual does not drink enough water.
3. Diarrhea
Similarly, consuming too much ragi can also lead to diarrhea in some individuals, particularly if the body is not used to the high fiber content. This can cause loose stools, abdominal pain, and discomfort.
4. Thyroid
Ragi contains goitrogens, which are substances that can interfere with the normal functioning of the thyroid gland. While this is not typically a problem for most individuals, those who already have thyroid issues should exercise caution when consuming ragi, as it could potentially exacerbate their condition.
It is important to note that these side effects are relatively rare and are typically only seen in individuals who consume large quantities of ragi. For most people, ragi is a safe and nutritious food option that can provide a wide range of health benefits. As with any dietary change, it is always a good idea to consult with a healthcare professional before incorporating ragi into your diet, particularly if you have any underlying health conditions.
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An Urban Nomadic 
Great article highlighting the health benefits of ragi malt! It’s wonderful to learn about the numerous benefits this traditional beverage can provide, from promoting strong bones to aiding in weight loss.
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