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 11 Super Health Benefits of Ragi Flour, Nachni, Finger Millets

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Ragi or nachni also was known as foxtail millet is a cost-effective source of various nutrients. Notably, it is a rare source of the amino acid methionine. 


The whole grain of ragi may be ground into flour or decorticated before grinding to produce either a fine particle product or flour, which is then used in various traditional foods.  Depending upon the recipe requirement, you can ground it into a fine or coarse powder. 

You can use ragi to make roti and dosas, and even mix it with other flours to make a variety of dishes like bread, idli, cake etc.


11 Super Health benefits of Ragi, Ragi Flour + Healthy Recipes

1. High in Protein : One cup of whole Ragi Flour (144 grams) gives about 10.3 grams of protein. Very good source for Vegetarian. Protein is cricital to manage the wear and tear of the cells in the body and help transport oxygen to various parts of the body.

2. Ragi Benefits due to High Fiber : One cup of whole Ragi Flour gives about 16.1 grams of fibre. This fibre will keep you fuller for a longer time and avoid you from binge eating. Ragi flour being rich in insoluble fibre helps easy digestion and hence relieves constipation. Insoluble fibre does not dissolve in water and goes through your stomach without being processed helping other foods move through your system and out. Insoluble fibre keeps you healthier with a better digestive system (1).

3. Antioxidant Rich : Ragi has many antioxidants which help fight the body against infections. Antioxidants prevent oxidation and thus may help in reducing risk of cancer (2) (3).

4. Gluten Free : Great healthy option for those who are intolerant to Gluten. Ragi flour, is far more healthier to use in Indian Breads like Whole Wheat Roti. Try Ragi Roti

5. Good for Diabetics : Ragi benefits in diabetes. Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood glucose (4).

6. Good for Toddlers : Jowar, Ragi and Date Porridge is a wholesome food that will keep your Baby & Toddler satiated and active for at least a couple of hours.

7. Good for Heart : Ragi flour is rich in Magnesium. 100 grams of Ragi have 137 milligrams of Magnesium which is 50% of your recommend daily allowance (RDA). Magnesium helps maintain nerve function and normal heartbeat (5). Being high in Fibre, Ragi benefits to reduce bad cholesterol (LDL) and increases the effects of good cholesterol (HDL) (6).

8. Ragi Benefits in Endurance : Being high in fibre, protein, lowering blood pressure means more RBC (red blood cells) to give energy. All these factors enhance performance of endurance athletes like runners, swimmers and bikers.

9. Builds strong bones and teeth : Once up Ragi flour has 481 mg of Calcium which is 49% of RDA (Recommended Daily Allowance). Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Ragi Flour is the richest source of Phosphorus which helps build strong bones and teeth (7).

10. Helps produce Red Blood Cells : Ragi benefits in AnemiaNachni flour is a good source of Vitamin B1 (Thiamine) which helps in RBC production and forms ATP which body uses for energy.

11. Healthy skin formation : Being rich in Vitamin B3 (Niacin), enables healthy skin formation and preventing wrinkles and skin diseases (8).


Nutritional Information for 1 cup Ragi Flour

One cup of Ragi Flour is 144 grams, which makes 6 rotis.
RDA stands for Recommended Daily Allowance.

472 Calories
10.5 grams of Protein
103 grams of Carbs
1.87 grams of Fat

407 mg of Phosphorus : 67.9% of RDA (about 600 mg for adult)

16.56 grams of High Fiber = 66.2% of RDA (about 25 to 30 grams)

197 mg of Magnesium (Mg) = 56.3% of RDA (about 350 mg )

0.6 mg of Vitamin B1, Thiamine : 50.4% of RDA (about 1.2 to 1.5 mg)

495 mg of Calcium (Ca) = 49.5% of RDA (about 1000 mg)

3.31 mg of Zinc = 33.1% of RDA (about 10 to 12 mg)

5.6 mg of Iron (Fe) = 28% of RDA(about 20 mg for women)

26.3 mcg Folate, Vitamin B9 (FA) = 26.3% of RDA (about 100 mcg)

0.27 mg of Riboflavin, Vitamin B2 = 24.8 % of RDA (about 1.1 mg)

10.5 g Protein = 19.1% of RDA (55 g)

1.58 mg of Vitamin B3, Niacin = 13.2% of RDA (about 12 mg)

587 mg of Potassium (K) :12.5% of RDA (about 4,700 mg)

60.4 mcg of Vitamin A = 2.5 % of RDA (about 2,400 mcg)

Healthy Food with Ragi

Kick start your morning with this healthy multigrain bread. The wholesome flours and seed add to the fiber content of the bread. Replace your regular dosa with this nutritious Nachni dosa. As a variation, you can even add grated carrots or finely chopped onions and green chilies to the batter before making the dosas.

For starter, you can simply replace whole wheat roti with Nachni roti. The rustic flavor and earthy aroma will warm your soul and content you. Enjoy it with a hot bowl of dal or sabzi. Since it will taste a bit different your kids may take time to adapt to it. For them you can make this Ragi Roti Stuffed with Paneer, the medley of flavors from peppy chutney and spiced paneer with some crunchy onions is surely a finger-licking combination! If your child loves Italian food then you can sauté the paneer with some pesto sauce and make Ragi Roti Stuffed with Paneer Pesto which is quite unique and innovative. 

Looking for a healthy alternative to binge during office hours? Combine these three wholesome flours with pepper and til to make this Multi flour Chakli, a perfect jar snack. Nachni Soya Puri is another healthier option.

Health Benefits Of Ragi Flour Nachni

A hearty roti that is sure to remind you of home. The Basic Ragi Roti has a rustic flavour and earthy aroma, which warm your soul and make you feel very contented. You need to knead the dough with warm water – otherwise the rotis will break when you roll them. Even then, it still requires a bit of knack to roll nachni dough. Not to worry, once you roll a few rotis you will get a hang of it. One thing about Basic Ragi Roti, or for that matter any other roti made with millet flours, is that it needs to be served immediately – in fact, it is best enjoyed right off the tava, with a cup of Raita and a spicy Dal .
A combination of rice flour and whole wheat flour ups the health quotient of these ragi rotis. Embellished with vegetables and flavoured with cumin seeds and curry leaves, they make a wholesome breakfast . For a healthier meal, roll them out very thinly and serve with dal and subzis .
The humble Ragi Roti turns into an awesome snack in this recipe! Here, the rotis are lined with peppy chutneys, and rolled up with exciting fillings like spiced paneer cubes and crunchy onions. You have to take care to knead the ragi roti dough till it is really soft and pliable. The rotis also need to be rolled by hand using a little more flour for dusting. You must also serve the Ragi Roti Stuffed with Paneer immediately after preparation, while the roti is still soft and the onions are crunchy. After a while, both tend to lose their original texture. You can also try other recipes using ragi flour like Ragi and Oat Crackers , Nachni Ladoos and Ragi and Coriander Uttapa .
Pesto is a famous Italian sauce made with basil, nuts and garlic. While pine nuts are used in the original recipe, the results are equally awesome when walnuts are used instead. Here, is a totally unique and innovative dish, in which hearty ragi rotis are stuffed with a succulent and flavour-packed mixture of paneer and pesto. The rotis are first cooked plain, then the mixture is placed inside, and the roti is folded, because it is difficult to roll ragi rotis with a stuffing inside, as is usually done with other rotis and parathas . This method is easy to prepare and perfectly tasty too. Enjoy the Ragi Roti Stuffed with Paneer Pesto immediately upon preparation.
Methi Thalipeeth is a traditional Maharashtrian breakfast, made with a mix of flours, aromatic fenugreek leaves and a touch of spice powders. It has a rustic and homely texture and a really inspiring flavour. It is nutritious and filling – a good way to kick-start your day. The best part is that it has a well-balanced flavour on its own and needs just a cup of curds for serving. Make sure you cook the Methi Thalipeeth till it is slightly crisp, so that you get a nice aroma, flavour and texture. To make the dish more exciting, serve it with accompaniments like the Sukhi Lehsun Chutney and Dry Peanut Chutney Powder .
Bread is one of the first snacks we think of on a busy day – or even otherwise! However, those with high blood pressure have to refrain from having bread because of the fear of refined flour and too much salt. Here is a healthier option with a restricted amount of salt and a combination of wholesome flours and seeds. While the mix of flours makes the Low-Salt High-Fibre Multi-Grain Bread a treasure trove of B-vitamins, the use of flax and other seeds adds to the fibre content. Despite being nutritious, we suggest you only have this bread occasionally, and not more than two slices per serving. You can also try other snacks like the Mini Carrot and Cabbage Buckwheat Pancake and Seviyan Upma .
Chakli is a jar snack that evokes pleasant memories of vacations spent with cousins at grandma’s place raiding the many snack jars in the pantry! Over time, many of us have almost given up on these simple pleasures due to health concerns. Here is a healthy baked version of your favourite munchie. The combination of three wholesome flours with pepper and til gives the Multiflour Chakli a wonderful taste and mouth-feel. The dough tends to get very dry, so every time you refill the chakli press with the dough, make sure you knead it again with around 1 tbsp. of water to make it soft. Try other healthy jar snacks like Baked Whole Wheat Puris , Roasted Makhana and Baked Sev .
Super-healthy handvos made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us. Poha is rich in iron, which is required for the formation of new red blood cells that help maintain normal blood circulation and blood pressure. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious veggies. Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvos. Also, remember that the Poha Nachni Handvo takes time to cook, but you must be patient and cook it on a medium flame. You can also try other recipes like Healthy Stuffed Luchi and Grilled Sweet Potato .
Ragi Bhakri is an ever-popular Maharashtrian bread that is homely and satiating. Here, bhakri transforms into a scrumptious chivda with a dash of spice powders and taste-enhancing ingredients like ginger, garlic and green chillies. A tempering of mustard and cumin seeds boosts the aroma, while a basket of veggies makes the Ragi Bhakri Chivda even more sumptuous and tasty. This quick and tasty snack can be made with leftover bhakri also. Try your hand at more such nachni-based dishes like Nachni Dosa and Mini Nachni Pancake .
Keep aside some time to prepare this, but worry not, you will be amazed by the results and will look forward to preparing it again! Delicious pancakes made of quinoa and ragi flours are stuffed with a unique filling of mushrooms and water chestnuts, and topped with a pleasantly-coloured, gooey-textured beet cheese sauce. The Quinoa and Ragi Pancakes with Mushroom and Water Chestnut Filling and Beet Sauce looks awesome and tastes outta-this-world! Serve it immediately on preparation.
The batter to make this nutritious and tasty Nachni Dosa is easier to make than regular dosas because we have used nachni flour. So, you just need to grind the urad dal. Allow the batter to ferment well, so you get really crisp dosas. Serve it hot with chutney and sambhar for a satiating breakfast. As a variation, you can even add grated carrots or finely chopped onions and green chillies to the batter before making the dosas.
These crisps made of ragi and soya flour are loaded with iron, calcium and protein. While cooking them on a tava is the healthier option, you can also deep-fry them. Make the crisps in advance and store in an airtight container.


11 Super Health Benefits of Ragi Flour, Nachni, Finger Millets
 on 29 Aug 18 02:14 PM

Recipes introduced are really helpful
Tarla Dalal
29 Aug 18 02:49 PM
   Happy to know you liked the recipe collection. Do try more and more recipes and share with us your feedback. Happy Cooking!
Health Benefits of Ragi Flour
 on 12 May 18 05:39 PM

Very often this ragi rotis was made by mother after my back spine surgery. I got very weak after surgery hence she put me on special healthy diet. She also made ragi dosas and snacks with lots of love which i enjoyed. I love you MOM very very much.....
Tarla Dalal
14 May 18 08:54 AM
   Hi Amit, Happy to know you liked the recipes. Do try our other recipes and share your feedback. Happy cooking!