Nowadays, gluten is a serious consideration for health-conscious people. Due to increased awareness about digestion, food sensitivities, and eating habits, a large number are switching to either minimising or eliminating gluten in their daily meals.
This has focused on grains that are naturally gluten-free and have long used in Indian cuisine. People are no longer relying on refined staples alone but are now considering the old grains that are more comfortable as part of the modern food options.
This is where ragi comes in. With deep agricultural roots, it is now commonly available in multiple everyday forms. Ragi can be added to flour and breakfast products, snacks, and packaged foods without altering the way and what people typically consume.
Therefore, ragi may be a good choice in case you want a healthy protein substitute, which is also gluten-free and can be used with daily meals. Let’s learn more about it.
What is Ragi?
Ragi is an ancient grain used in India for centuries, and it is used in numerous cuisines of the region. It has been involved in the daily culinary practice and is a component of a great number of traditional dishes. Ragi is also referred to as fingermillet in the English language and nachni in Hindi.
It is also tastier than most millets and can be incorporated with both savoury and sweet preparations, and it therefore becomes easy to incorporate into any of the various meals and cooking styles.
Ragi is also rich in calcium and iron, which is why it has always been among the foods of infants and new mothers. It is also rich in amino acids, including tryptophan, that are involved in protein formation.
Is Ragi Gluten Free?
The wheat and refined flour that are sticky are due to the protein called gluten. That is basically softening your bread. In the case of celiac disease or gluten sensitivity, however, gluten may lead to digestive and health complications.
Ragi does not contain gluten. Due to this, it is often made in gluten-free diets as a substitute for wheat and refined flour. Being naturally gluten-free with no additives to strip it of gluten, it is a good alternative to individuals who subscribe to or like a gluten-free diet.
Just like any grain, packaged Ragi products must be inspected to be possibly cross-contaminated at some point during the processing, particularly in case of being sensitive to gluten.
Effects of Gluten on Weight Loss
Gluten is a protein known in wheat, barley, rye and oats. Gluten does not cause issues for many people. But in case of gluten sensitivity or celiac disease, the digestive discomfort, bloating, fatigue, and weight gain may be experienced after ingesting gluten. Gluten may lead to inflammation of the digestive tract, and this influences nutrient absorption and slows down metabolism.
Bread, pastries, and processed cereals contain a lot of sugar, fatty substances that are not healthy, and empty calories, as they are gluten products. Such foods can also cause weight gain due to frequent consumption of these foods. That is the reason why those who are trying to lose weight are most often advised to omit or get rid of gluten-containing processed foods in their diet.
Such foods are better replaced with gluten-free grains like ragi. Ragi is gluten-free, it has fibre, vitamins and minerals, and does not result in any digestive issues for sensitive people. One can also opt to eat the whole grains, which are gluten-free, instead of the processed gluten-rich foods to help in enhancing the digestive system and helping to reduce unhealthy cravings.
Ragi vs. Other Gluten-Free Grains
Ragi vs. Buckwheat: Nutrition
Dietary fibre also enriches Ragi and improves the digestion and benefits the normal running of the gut. The absorption of its carbohydrates is more gradual and therefore, more stable energy and stable control of blood sugar. Buckwheat is also free of gluten by nature, has fibre and antioxidants. Although it aids in the digestion process, its fibre quantity is not as high as ragi and more often it is related to the heart advantages.
Ragi vs. Rice: Blood Sugar Control
Fibre and complex carbohydrates are the reason behind the slow rate of Ragi digestion and help in the prevention of acute blood sugar spikes. This puts it at a better position in being an alternative to a person who needs to regulate his blood sugar level. Rice and specifically white rice digests quickly and is not as fibrous thus will lead to an extreme spike in blood sugar and will make you hungry sooner.
Ragi vs. Jowar: Mineral Content
Calcium and iron are especially high in ragi and aid bone health and also help to fulfill the daily needs of minerals. Fibre and other important nutrients are also found in jowar although the level of calcium in the food is very low compared to ragi.
Ragi vs. Bajra: Satiety and Digestion
Ragi is going to make you feel fuller longer due to the fibre in it and makes you digest more slowly. Bajra is also a source of fibre and filling, although to some people the food can be heavier to digest when consumed on a regular basis.
Ragi vs. Quinoa: Nutrition
Ragi provides enough amounts of calcium, iron and fibre, and it may be incorporated into daily meals. Quinoa also contains protein and fibre and is not that common, mostly because of the cost, availability and taste.
Gluten-Free Cooking, Recipes and Uses of Ragi
Ragi is applicable at all meal times, including breakfast, main dishes, and snacks, which is why it can be involved in the daily gluten-free cooking. The following are some of the recipes that you can consider:
Breakfast
- Ragi Idli - Idlis are soft, steamed and prepared using ragi flour mixed with urad dal. The batter is fermented and cooked in an idli steamer overnight. These go along with chutney or sambar and are not difficult to digest.
- Ragi Dosa- A gluten-free Indian style vegan crepe, which can be fermented using ragi flour and urad dal, or made in seconds by combining ragi with water and spices. It could be prepared as a normal dosa and served with chutney.
Snacks
- Ragi Banana Muffins - The gluten-free muffins are made with the ragi flour that is combined with mashed bananas as a natural source of sweetness and holding. They are also a snack, and do not require refined flour.
- Ragi Chips - Roasted or baked chips that are thin using ragi flour. They are made as a healthier substitute to fried foods and can be merely flavoured with salt and spices.
Main Course
- Ragi Roti - This is a gluten-free flatbread based on ragi flour and cooked on a tawa. It goes well with vegetables, curries or yoghurt and can be made as an ordinary meal.
- Ragi Vegetable Stir Mix- A cooked grain-style dish made using ragi grains or coarse ragi flour, mixed with sautéed vegetables and basic seasoning. It works as a filling gluten-free meal option.
The Baking and Cooking Tips using Ragi Flour
- Ragi does not absorb, and therefore, more water or milk is required in recipes compared to wheat flour.
- Ragi flour is also used together with either almond or coconut flour to enhance the texture of baking.
- Baked recipes may be improved with the help of eggs, mashed bananas, or flaxseed paste.
- The Ragi has a taste that is earthy and thus is compatible with cocoa, cinnamon, vanilla, jaggery and dates.
Conclusion
Ragi is not a food trend or new discovery. It is a grain that will already be incorporated in the daily Indian cuisine. The only thing that makes it relevant nowadays is the fact that it is gluten-free and it is easily digestible by people who do not have to rely on highly processed substitutes.
Ragi makes it possible to eat gluten-free without altering your usual eating habits, whether it is breakfast, regular meals, or snacks. Ragi is a convenient ingredient to begin with, in case you are attempting to make improved grain choices, a better general diet, or reduce refined flour intake.
Ragi should be included in your diet because it can be prepared with ease, modified at ease and consumed regularly.
FAQs on Is Ragi Gluten Free
Is ragi gluten-free?
Yes, ragi is naturally gluten-free and does not contain gluten.
Which is the best time to eat ragi?
Ragi can be eaten at any time of the day, depending on how it is prepared and included in meals
Is ragi good for celiac disease?
Yes, ragi is naturally gluten-free and is generally considered safe for people with celiac disease.
Who should avoid eating ragi?
People with specific medical conditions or allergies should consult a healthcare professional before including ragi regularly in their diet.