Packed with essential nutrients, ragi promotes satiety and aids in weight loss in various ways. Let’s take a look at the health benefits of ragi for weight management and discover delicious, easy-to-make Ragi recipes to enrich your daily diet to help you meet your fitness goals.
When it comes to losing weight, finding food that’s both nutritious and delicious can be challenging. However, an ancient grain that has gained popularity in recent years, ragi, is packed with endless health benefits. So how is ragi good for weight loss? It’s loaded with essential nutrients like fiber, protein and phenolic compounds, which are key factors in preventing weight gain. Another reason why ragi is good for weight loss is because it contains tryptophan, an amino acid that helps suppress hunger pangs.In this article, we will delve into the nutritional facts about this grain and explore some easy ragi recipes that you can integrate into your daily diet.
Some Nutritional Facts About Ragi
Listed below are some numbers and nutritional facts about ragi:
High in Fiber:
Ragi is packed with dietary fiber (11.18 g), which aids digestion, promotes a feeling of fullness, and can help in managing weight. One portion serving (30g) of a ragi meal would offer approximately 10% of your RDA (recommended daily allowance) for fiber.
This grain is a good source of plant-based protein (7.16 g), essential for muscle building and repair. One portion serving (30g) of a ragi meal would offer approximately 5% of your RDA for protein
Incorporating ragi into your diet can thus boost satiety thanks to its rich protein and fiber content, which is especially beneficial for those looking to lose weight. Just one meal with ragi (30g) can contribute to approximately 10% of your RDA for dietary fiber and 5% of your RDA for protein.
Apart from these nutrients, ragi is also:
Rich in Calcium:
Ragi contains more calcium (364 mg) than most other grains, promoting bone health.
Low in Fat:
The grain is low in unsaturated fats (1.92 g), which is beneficial for maintaining a healthy weight.
Top Ragi Recipes for Weight Loss
Utilising ragi for weight loss is easy since there are numerous ways in which it can be incorporated into your daily diet. Here are some delicious ragi recipes for weight loss that not only help you shed those extra pounds but also satisfy your taste buds:
Ragi dhokla is a healthier version of the traditional dhokla, enriched with protein, vitamin B, and iron. Offering 10% of the daily recommended dietary allowance (RDA) of fiber, it is a tasty breakfast or snack option for anyone looking to lose weight.
How to prepare:
Try this nutritious ragi dhokla by mixing together ragi flour, curd, salt, chillies, and pumpkin seeds and whisking them into a batter. Steam this batter in moulds and serve with delicious mint chutney.
Idli, often made with rice flour, holds a special place in the hearts of many South Indian homes. But this ragi idli recipe offers a healthier twist to the traditional dish. Offering 16.3% of the daily RDA of fiber, it is a delicious breakfast option that harnesses the potential benefits of ragi for weight loss.
How to prepare:
Ferment ragi flour, rice and urad dal overnight and steam this batter using idli moulds. You can serve it with a delicious coconut chutney that gives you an extra dose of nutrients.
Who doesn't love tasty parathas? Enjoy a nutrient-packed meal with this ragi carrot paratha recipe, which includes a delicious combination of ragi flour and carrots. Providing 10.6% of the RDA for fiber, this paratha makes a great fit for both lunch and dinner.
How to prepare:
Knead ragi, wheat flour and grated carrot into a dough. Roll small balls of this into parathas, and cook on a hot tawa. This calcium, iron, and vitamin A-loaded dish can be served alongside curd or chutney.
If you are a cutlet lover and are considering eating ragi for weight loss, try this quick and healthy ragi vegetable cutlet recipe. These cutlets will give you 10.6% of the daily RDA for fiber.
How to prepare:
Combine ragi flour, mashed vegetables, spices, and breadcrumbs, shape the mix into cutlets and fry them in oil. You can serve these between burger bread, or alongside curd or chutney.
Here are a few more dishes you can easily prepare for different meals:
|Ragi porridge with vegetables,
Ragi appam with chutney
|Corn carrot ragi kadhi,
Ragi dosa with sambhar
Before you incorporate these mouthwatering ragi recipes for weight loss into your daily diet, please consider consulting a healthcare professional for a personalised diet plan.
All in all, consuming ragi for weight loss is an effective approach to achieving your desired fitness goals. It can help fill your body with essential nutrients while also satisfying hunger cravings. Take the time to explore these easy ragi recipes that are both wholesome and nutritious. As you indulge in the savoury taste of these dishes, you'll experience not only a sense of gratification but also a newfound appreciation for one of the world’s oldest grains.