Ragi For Weight Loss

ragi benefits for weight loss

Ragi For Weight Loss

There's something distinctive about losing weight, and every weight reduction journey is different. Surprisingly, as people's awareness of health and fitness has grown, there has been a change in food preferences, which is mostly affected by local products as well as developing fitness trends. Ragi, also known as Finger millet, is one such grain that is taking all the attention. It has become a renowned name among fitness enthusiasts.

Ragi is a native of Ethiopia's highlands and is mostly produced and eaten in Asian and African nations. Due to weather circumstances, it is mostly grown in Karnataka in India. In reality, ragi is one of those cereals that doesn't need much processing and is delicious to eat, allowing the nutritious content to be preserved. Here's why you should add ragi to your diet if you want to lose weight rapidly.

Ragi benefits for weight loss

Here's how Ragi benefits can help you lose weight fast.

  • Free of gluten

The greatest part about including ragi in your diet is that it is gluten-free. Gluten is a key contributor to weight gain. Gluten-free meals, especially those that are high in fibre, aid in weight loss, particularly in the stomach region. When it comes to those who are attempting to lose weight, ragi is an excellent source of fibre

It aids in the management of diabetes in the body while also ensuring that the individual is healthy and robust. Ragi also helps to reduce weight, increase energy, enhance digestion, and avoid chronic illnesses. Ragi should be eaten regularly, particularly by breastfeeding moms.

  • Defends against deficiency

Inflammation and anaemia are caused by an iron deficit in the body. It can also help in anaemia treatment naturally. Sprouts and ragi seeds help in weight management, reducing body inflammation, and absorption of iron. 

  • Controls cholesterol levels

Ragi can also help in high blood pressure treatment and prevention which obviously is a very important characteristic of ragi for those who have high blood pressure issues. It not only reduces the risk of any cardiovascular issue but can also reduce stroke risk in an individual. Its raw form can also help in the non-occurrence of vessel obstruction and the development of plaques. As a consequence, the risk of hypertension, heart disease, and stroke is greatly reduced.

How to eat ragi for weight loss?

Adding ragi to your diet for weight loss is an excellent choice. And you can intake all the ragi benefits via drinks or food.

According to your diet plan, you can manage it in many ways. But one of the most effective ways is having ragi malt drink in the morning. Because of its amino acids, it helps control your appetite and stops your hunger cravings.

Having ragi upma, ragi chapati, or ragi dosa as your breakfast also helps stop your hunger for long periods of time. Or else you can add ragi to your food as ragi mudda, ragi laddoos.

How much ragi per day for weight loss?

As ragi is low in fat and high in nutritional value it must be consumed only in a limited portion. 

It is suggested that 40 to 60 grams of ragi is ideal for weight loss. As 100 grams of ragi contain 340 calories, with a composition of 0% cholesterol, 25% of carbs and 15% of fiber, 15% of protein and 2% sugar, and a total of 7% fat.

Is ragi good for weight loss?

Yes, ragi with its unique benefits is a good choice for weight loss. You can cut your weight easily by adding this nutritional food to your diet. 

Tryptophan, an amino acid present in ragi helps you boost metabolism, curbs your appetite for a longer period,s and thus aids in reducing weight.

Apart from aiding in weight loss, ragi also helps in

  1. It strengthens bones.
  2. Maintains Blood Sugar Control.
  3. Lowers Cholesterol Levels.
  4. It aids with relaxation.
  5. Relieves anemia.
  6. Aids in Digestion.
  7. Excellent Protein and Amino Acid Source.

Oats vs ragi for weight loss

One of the best foods to aid in weight loss is oats. Due to its high fibre content, you will feel fuller for longer and will not overeat. Additionally, oat flour is a rich source of potent antioxidants, which are known to improve cardiovascular health. Beta-glucan and other crucial nutrients are also present. It should be noted that 100 grams of oat flour have about 389 calories.

While Ragi is a good source of vitamin D, calcium, phosphorus, and iron. This means that ragi flour is effective for people who are at high risk of anaemia, osteoporosis, and diabetes as well as those who are trying to lose extra weight. Particularly, ragi flour makes you feel fuller for longer and is gluten-free. It contains a lot of fibre and little fat. 

Comparing Ragi and Oats, prefer Ragi because it has low glycemic and it won’t cause any inflammation. 

Ragi recipes for weight loss

Weight reduction is one of the finest ragi advantages. Many individuals are aware of the various advantages of ragi. However, they don’t know how to properly ingest it. Some of us may find it bland at first, but with the help of these recipes below, it may become rather stunning.

Here are a few Weight-loss ragi recipes:

Ragi Malt Drink

It's the easiest drink that you can make and it takes only 10 minutes. 

  1. Take 2 spoons of ragi powder and a half cup of water. 
  2. Stir it well and make sure no lumps are seen.
  3. Boil it for 10 minutes appx and stir it till you see a thick juice
  4. You can add some toppings to it like nuts or dry fruits

Roti made with ragi (ragi flour benefits)

When you're attempting to reduce weight, it's a good substitute for our traditional wheat roti. Tryptophan, an amino acid found in ragi, aids in appetite suppression. Carrots, sesame seeds, and spices may be stuffed into this roti. Ragi roti is a nutritious and tasty Indian bread to make for supper. It's also high in fibre, which keeps you satisfied for longer.

Ragi upma

Are you unsure what to eat for breakfast? While up is traditionally prepared with flattened rice, it may also be made with Ragi to provide a healthier dimension.

  1. 1 cup flour, some vegetables such as chopped onions, carrots, and beans.
  2. To begin, heat some oil in a pan over a medium burner. 
  3. Then, along with one whole dried red chilli, add some curry leaves and mustard seeds. 
  4. After that, add 1 teaspoon of ginger garlic paste and sauté, followed by the chopped vegetables.

Buttermilk malt made from ragi

When you want to please your taste senses while still losing weight, this is one of the best solutions. 

  1. Combine 1 tablespoon of ragi flour and half a cup of water in a mixing bowl. 
  2. Add half a cup of water to the ragi mix and blend until smooth. 
  3. Allow this mixture to cool once it has been cooked. 
  4. Then add 3 tablespoons chopped coriander leaves, 2 green chillies diced, 12 teaspoons roasted cumin, and black salt to taste to one glass of spiced buttermilk.

Take Away

It may be concluded that including ragi in one's diet can aid in overall development and well-being, resulting in a healthy body and mind. Weight reduction is much easier to achieve when your health is at its best.


  • Can I eat ragi daily for weight loss?

 Yes, it is an excellent addition to your diet and an easy way to lose weight.

  • Does ragi reduce belly fat?

Ragi is rich in fibre, it aids reduce belly fat by keeping your tummy full.

  • Which time is best for eating ragi?

Morning is the best time to eat ragi.


  1. Ragi nutrition, benefits and more By Dr. Raginii Sharma 
  2. Best Ragi recipes for weight loss By Ridhi Parmar on Dec 14, 2022.