Ragi malt, also called finger millet malt or ragi java, is a dietary staple in several parts of India and Africa, and has been for many years. Ragi has rich nutritional value and offers flexibility in its cooking uses. From aiding in weight control to enhancing bone strength, ragi malt provides a variety of advantages that make it a valuable supplement to any diet.
Today, we will dive into the key benefits of ragi malt, its rich nutritional profile, and the different ways you can enjoy it.
Table Of Contents
- What Is Ragi Malt/Ragi Java
- Nutritional Value Of Ragi Malt/Ragi Java
- 8 Health Benefits of Ragi Malt/Ragi Java
- How To Make Ragi Malt At Home?
- 4 Ways To Include Ragi Malt In Diet
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Ragi Malt/Ragi Java
Ragi malt or ragi java is a nutrient-dense food product made by soaking, germinating, and drying ragi (finger millet) seeds and grinding the dried seeds into a fine powder. When this ragi powder is added to water or milk, it becomes ragi malt. Ragi malt contains calcium, iron, fibre, and essential amino acids.
Ragi malt is often used in various dishes, such as porridge, smoothies, and energy bars, providing a healthier alternative to refined grains. Ragi is naturally gluten-free, which makes ragi malt suitable for those with gluten sensitivities.
Also Read: 10 Types of Millet and Their Benefits — Following Healthy Traditions
Nutritional Value Of Ragi Malt/Ragi Java
Per 100 grams, ragi malt or ragi java provides the following nutrients:
Nutrient | Amount per 100g |
|---|---|
Energy | 336 kcal |
Protein | 7.3 g |
Carbohydrates | 72.6 g |
Dietary Fiber | 15.5 g |
Total Fat | 1.3 g |
Saturated Fat | 0.3 g |
Unsaturated Fat | 1.0 g |
Calcium | 344 mg |
Iron | 3.9 mg |
Magnesium | 82 mg |
Phosphorus | 280 mg |
Potassium | 408 mg |
Zinc | 2.2 mg |
Vitamin B1 (Thiamine) | 0.35 mg |
Vitamin B2 (Riboflavin) | 0.18 mg |
Vitamin B3 (Niacin) | 1.2 mg |
Folate | 24 mcg |
Vitamin E | 0.10 mg |
Also Read: Millet For Weight Loss: Recipes, Benefits, Dietary Tips, And More!
8 Health Benefits of Ragi Malt/Ragi Java
The benefits of drinking ragi java daily are many, and here in this section, they are discussed in detail:
1. Promotes Bone Health
Ragi malt is rich in calcium, which is vital for maintaining strong bones and teeth. Regular consumption of ragi malt, especially with milk, can help prevent osteoporosis, particularly in postmenopausal women and older adults. Other minerals in ragi malt, like phosphorus and magnesium, further support bone health. You can also take ToneOp Care’s Bone 360 to supplement your bone health.
Also Read: 15 Best Foods For Height Growth During Your Developmental Years!
2. Manages Diabetes
Ragi malt has a low glycemic index, making it an ideal food for managing diabetes. Its high fibre content slows down carbohydrate absorption, leading to more stable blood sugar levels. This property can help prevent spikes and crashes often associated with high-glycemic foods.
3. Aids Weight Loss
Rich in dietary fibre, ragi malt aids in weight management by promoting satiety. The fibre helps you feel full for longer, reducing overall calorie intake and preventing unhealthy snacking. Its complex carbohydrates provide sustained energy without causing blood sugar spikes. Additionally, being low in fat, ragi is a great choice to accompany your healthy dinner recipes to lose weight.
4. Improves Digestion
Dietary fibre is also crucial in promoting digestive health. The fibre in ragi malt helps regulate bowel movements, prevent constipation and support a healthy gut microbiome. Ragi malt adds bulk to the stool, facilitating easier passage through the digestive tract. Moreover, ragi contains antioxidants and anti-inflammatory properties that can soothe the digestive system. Including ragi malt in your diet can enhance overall gut health, reduce bloating, and contribute to improved digestion.
Also Read: 10 Fibre-Rich Foods In India Suitable For All Diets To Fulfill Your Daily Intake!
5. Reduces Cholesterol Levels
Ragi malt can help lower “bad” LDL cholesterol levels while increasing “good” HDL cholesterol. This happens as soluble fibre binds to cholesterol in the digestive system and helps eliminate it from the body. The presence of beneficial amino acids and antioxidants in ragi malt further supports cardiovascular health by reducing inflammation. Regular consumption of ragi malt can improve lipid profiles, contributing to overall heart health and reducing the risk of heart disease and related conditions.
Also Read: 10 Best Foods For High Blood Pressure: Your Guide to Healthy Choices and Foods to Avoid
6. Boosts Energy Levels
Ragi malt contains complex carbohydrates, providing a steady release of energy throughout the day. This makes it an ideal food for athletes and those with active lifestyles, as it fuels physical performance without causing energy crashes. Consuming ragi malt can enhance overall energy levels, combat fatigue, and improve endurance throughout the day.
Also Read: Indulge In These 4 Power-Packed 40-gram Protein Meals And Savvy Tips for Perfect Protein Balance!
7. Supports Skin Health and Anti-Aging
Ragi malt contains essential amino acids and antioxidants that promote skin health. Amino acids like methionine and lysine help maintain skin elasticity, while antioxidants combat oxidative stress that can lead to premature ageing. Regular consumption of ragi malt can improve skin tone and skin texture as well as reduce the appearance of wrinkles and fine lines. The anti-inflammatory properties of ragi may also help soothe the skin.
8. Improves Lactation
Ragi malt is high in calcium and iron, which are crucial for maternal health and milk production. The carbohydrates in ragi provide sustained energy, which helps mothers maintain their strength and stamina while breastfeeding.
Also Read: Diet Chart For Pregnancy In The First Trimester: 5 Vital Nutrients, Foods To Eat & Avoid!
How To Make Ragi Malt At Home?
Here’s how you can make the perfect ragi malt that’s good for your health:
| Ingredients | 3 tbsp of ragi powder |
| 1 cup of water or milk | |
| 1 tbsp of jaggery or honey (optional) | |
| A pinch of cardamom powder (optional) | |
| Instructions | Mix ragi powder with a small amount of water or milk and create a smooth paste, removing all lumps. |
| In a pan, boil the remaining water or milk. | |
| Slowly add the ragi paste to the boiled water or milk, stirring continuously to prevent lumps. | |
| Stir for 5-7 minutes until it thickens. | |
| Turn off the heat and add jaggery or honey to sweeten, along with a pinch of cardamom powder, if desired. | |
| Serve warm. |
4 Ways To Include Ragi Malt In Diet
Here are four different recipes you can try to reap the benefits of ragi malt:
1. Ragi Malt Smoothies
Ragi malt powder can be mixed into smoothies with fruits like bananas, apples, or berries for flavour and nutrition. Add peanut butter or chia seeds for additional healthy fats and protein.
2. Ragi Malt Porridge
Ragi malt porridge can be made savoury or sweet. Add spices like cumin and turmeric for a savoury version or milk, jaggery, and dry fruits for a sweet version.
3. Ragi Malt Energy Bars
Ragi malt powder can be used to make energy bars with rolled oats, nuts, and dates. These energy bars make for a great snack option on the go.
4. Ragi Malt Desserts
Ragi malt can be used to make desserts, such as ragi laddoos, cookies, or pancakes. These are healthier alternatives to traditional sweets and provide fibre and essential nutrients.
Dietitian’s Recommendation
I suggest consuming ragi malt daily for its numerous health advantages and to boost overall well-being. It is rich in calcium, which makes it particularly beneficial for kids and older individuals. The low glycemic index of ragi is healthy for individuals who have diabetes by regulating blood sugar levels. Moreover, its high fibre content helps with digestion and feeling full, which can help control weight. The iron in ragi malt is helpful for people with anaemia, and antioxidants can fight oxidative stress. Its lack of gluten makes it appropriate for individuals sensitive to gluten.
Dt. Akshata Gandevikar
The Final Say
Ragi malt offers a unique combination of nutrition and health benefits, which makes it a fantastic addition to any balanced diet. There are many benefits of ragi malt, from improving bone health to aiding digestion. Ragi malt is a versatile ingredient that can be easily added to various dishes, making it an ideal choice for all age groups. So, add this versatile ingredient to your diet and reap the advantages!
FAQs
1. Is ragi malt gluten-free?
Ragi malt is naturally free of gluten, making it a great substitute for those with celiac disease or sensitivity to gluten. It offers a healthy choice for people who steer clear of gluten but still need important vitamins and minerals.
2. How is ragi malt different from ragi flour?
Ragi malt is made from germinated and dried finger millet seeds, while ragi flour is produced by grinding raw or roasted ragi grains. The malting process increases nutrient availability, enhances digestibility, and gives ragi malt a slightly different flavour profile.
3. How should I store ragi malt?
Ragi malt powder should be kept in a cool and dry place inside an airtight container to retain its freshness and prevent moisture absorption. You can also refrigerate or freeze it for extended shelf life.
References
- https://twobrothersindiashop.com/blogs/food-health/ragi-health-benefits
- https://www.beatoapp.com/blog/health-benefits-of-ragi-java/
- https://healthybuddha.in/blog/health-benefits-of-ragi
- https://www.vegrecipesofindia.com/ragi-malt/
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