Finger millet is a nutritious crop grown in India, known locally as ragi, and is ranked sixth in production after other major grains. It is highly nutritious, easy to digest, and safe for people with gluten intolerance, like those with celiac disease. Traditionally, in southern India, due to the benefits of sprouted ragi, it is the most used weaning food.
The grain is unique because it has a multilayered seed coat, which contributes to its high dietary fiber and phenolic content. Ragi contains antioxidants and is rich in protein, iron, calcium, phosphorus, and vitamins.
It is traditionally used in porridge, mixed with other cereals, and in beer substitutes. It is considered a good food for children, pregnant women, the elderly, and patients.
Nutrition of Ragi / Finger Millet
Ragi possesses an equivalent measure of protein akin to rice (approximately 6-8%) and an approximately equivalent measure of fat (about 1-2%), yet it boasts a heightened concentration of minerals and micronutrients surpassing those found in rice and wheat.
In terms of its nutritional worth, it exhibits an elevated concentration of calcium (344 mg per 100 g), dietary fiber (15-20%), and phenolic compounds (0.3-3%). These indispensable amino acids, including isoleucine, leucine, methionine, and phenyl alanine, are scarcely present in starchy sustenance1.
It is renowned for furnishing an assortment of health benefits, comprising antitumorigenic, anti-diabetic, and atherosclerogenic attributes, which are predominantly associated with its inclusion of dietary fiber and polyphenols.
Polyphenols in Finger Millet2
Finger millet polyphenols have numerous health benefits.
They possess antioxidant, anti-diabetic, anti-inflammatory, and antimicrobial properties.
The polyphenols in finger millet contribute to its hypoglycemic, hypocholesterolemic, and nephroprotective effects.
They also have potential anti-cataractogenic effects.
Finger millet polyphenols are known for reducing post-prandial glucose levels and controlling obesity.
Finger millet polyphenols have been found to increase antioxidant activity in the colon, which is attributed to the role of gut microbiota .
These polyphenols can also modulate the proliferative potential of breast and colorectal cancer cells. Overall, finger millet polyphenols offer a range of health benefits and can be considered as a valuable dietary component.
Benefits of Sprouted Ragi Flour
The benefits of Sprouting ragi are numerous in terms of nutrition and ease of cooking. During the sprouting process, enzyme activity increases, leading to enhanced nutrient availability and improved digestibility. Sprouting breaks down anti-nutrients like tannin present in the ragi, unlocking minerals and making them more absorbable.
Additionally, the levels of certain vitamins, such as B vitamins and antioxidants, increase. Sprouted ragi is also easier to digest, reducing the likelihood of digestive discomfort and thus increasing the bioavailability of the nutrition for the body to absorb.
Additionally, Germination of finger millet enhances its functional properties, such as water absorption capacity, solubility, and oil absorption capacity.
Germination also improves the sensory aspects of finger millet porridge, making it suitable for infants, pregnant mothers, and breastfeeding mothers.
Sprouting of finger millet grains reduces the tannin content and increases the phytase activity and antioxidant activity.
Sprouting also improves the digestibility of nutrients and enhances the physico-functional properties of millet flours, such as water absorption capacity, water solubility index, paste clarity, and foam capacity.
A study 3 on millet sprouting found the following:
Soaking and germination processes improved the nutritional quality of millets by reducing anti-nutritional factors and increasing antioxidant activity.
Sprouting was particularly effective, with 24h soaking and 24h germination being the best treatment for enhancing millet nutrition.
Tannin content decreased significantly after germination, especially in finger millet.
Overall, sprouted ragi flour is a nutritious and beneficial food option with improved functional properties and enhanced bioavailability of nutrients.
How to use Sprouted Ragi Flour?
Baking
Use sprouted ragi flour as a healthier alternative in baking. Incorporate it into recipes for bread, muffins, pancakes, or cookies to add a nutrient boost and a unique flavor.
Smoothies and Shakes
Blend sprouted ragi flour into your smoothies or shakes for a nutritious kick. It adds a mild, nutty flavor and provides essential nutrients, including fiber, protein, and minerals.
Porridge and Cereal
Prepare a wholesome breakfast by using sprouted ragi flour to make porridge or cereal. Cook it with milk or plant-based alternatives and sweeten with fruits or natural sweeteners for a nutritious start to your day.
Rotis and Flatbreads
Mix sprouted ragi flour with other flours like wheat or chickpea to create a nutritious dough for rotis or flatbreads. This adds a distinctive taste and boosts the nutritional content of your staple foods.
Healthy Snacks
Create healthy snacks by incorporating sprouted ragi flour into recipes for crackers, energy bars, or homemade granola. These snacks can be convenient, portable, and provide a sustained energy release.
Ishwar, Patel., Komal, Patel., Suneeta, Pinto., Sunil, M., Patel. Ragi: A Powerhouse of Nutrients. Journal of Dairy Science and Technology, (2018). doi: 10.37591/RRJODST.V5I3.461 ↩︎
Pranita, P., Patil., Surya, Pratap, Singh., Pankti, S, Patel. Functional properties and health benefits of finger millet (Eleusine coracana L.): A review. The journal of phytopharmacology, (2023). doi: 10.31254/phyto.2023.12308 ↩︎
G., Bhuvaneshwari., A., Nirmalakumari., S., Kalaiselvi. Impact of soaking, sprouting on antioxidant and anti-nutritional factors in millet grains. The Journal of Phytology, (2020).62-66. doi: 10.25081/JP.2020.V12.6384 ↩︎
