HOW TO MAKE A HEALTHY FINGER MILLET PORRIDGE

Finger Millet Porridge
Finger millet is an excellent source of complex carbohydrate (70%), protein (7%), fiber (3.5%), and minerals, especially calcium and iron.

Finger millet is also called red millet, Ragi in India, or Wimbi in Swahili. It is a whole grain seed that is ground into flour used to make porridge, Asida, and for making fermented liquor.

Finger millet porridge is best consumed warm. As it cools down it assumes the consistency of pudding.

FINGER MILLET PORRIDGE RECIPE


Ingredients


➥3 cups Water
➥1 cup finger millet (wimbi) flour
➥Sugar
➥Juice of a half lemon (optional)

Method


⏩Bring the water to boil as you dissolve the finger millet (wimbi) flour in cold water.
⏩Pour the dissolved finger millet (wimbi) flour into the boiling water and stir until the porridge starts to thicken taking care to avoid it from having lumps
⏩Allow simmering while stirring occasionally and add sugar to taste.
⏩Simmer for about 5 minutes and turn off the heat. If it gets too thick add some water or milk.
⏩If you want a tangy taste, add the lemon juice to taste.
⏩Serve hot in a bowl or large cup.

What are the nutritional benefits of eating millet?

Finger millet (Ragi) (Wimbi)

The protein content of millet varies from 5 to 20 percent, with an average of 10 to 12 percent. Millet is generally superior to wheat, corn, and rice in terms of protein content. It is also a good source of the minerals phosphorous and magnesium, as well as B vitamins such as thiamine, riboflavin, niacin, and B6.

Besides its protein and vitamin content, millet is a hypoallergenic (low-allergy), gluten-free grain. As such, it is a perfect alternative to wheat. Like many other whole grains, it is a good source of fiber and offers protection against heart disease, diabetes, and cancer.

Health benefits of finger millet (Ragi)(Wimbi)


Contains Anti-Diabetic Properties


As the incidence and prevalence of diabetes is increasing day by day globally, the demand for the foods that helps to combat the effects of diabetes is also increasing. Ragi is one such food that can help you to fight against diabetes and its complications.

The presence of high fiber and carbohydrates which are slowly digested and assimilated when compared with other millets made ragi a recommended diet for diabetes mellitus.

Ragi diet can delay the absorption of glucose because of its phenolic compounds which will be beneficial for diabetic patients.

Rich in Calcium and Iron


Calcium is necessary for the firm and rigid bones. Normally we require 1000 to 1200 mg of calcium for a day in order to meet the body requirements.

If you don’t go with dairy, then you need to go with the alternative diet that can provide you the calcium required.

Ragi is one of the non-dairy sources that is loaded with calcium. It contains 350 mg of calcium per 100 grams making it one among the top calcium-rich foods.

Besides calcium, ragi is also rich in iron, an important component of hemoglobin and also required for oxygen transport in the body.

3.9 mg of iron is present in 100 grams of finger millet.

Anti-Microbial Properties


Ragi possesses anti-microbial properties that can protect you against harmful pathogens.

Studies conducted on the extracts of the seed coat were proven to contain anti-microbial properties against bacteria like Bacillus cereus (known to cause foodborne illness) and several fungal species.

These anti-microbial properties exhibited by the finger millet is might be due to the presence of polyphenolic compounds.

Cooling effect on the body


It is very important to have foods and drinks that can reduce body heat and helps us to stay healthy and hydrated.

Besides its nutritional properties, Ragi is one such food that can be taken in various forms like porridge, meal and can help you to reduce the body heat.

Wound Healing Properties


Ragi contains several compounds that can improve the wound healing process.

Research conducted on wounded diabetic rats have shown to improve the wound healing process when they were fed with finger millets.

Feeding them with finger millets had increased the epithelization, collagen synthesis, fibroblasts, and mast cell activation in the body. That helped the overall healing process with an increased rate of contraction.

The Anti-Oxidant properties of millets too backed the healing process.

It has Antiulcer Properties


Ulcers are a prevailing health concern affecting people of all ages.

When there is a break on the mucosal membrane and if the body fails to repair this, it can lead to Ulcer.

Taking good food can bring you significant relief from these painful situations.

Ragi is one such food that can bring you relief due to its anti-ulcerative properties.

Studies conducted by supplementing Ragi with staple rice have shown a considerable effect to protect against mucosal ulcers.

Anti-oxidant properties of Ragi


Ragi is an abundant source of Vitamins and Phytochemicals that can act as antioxidants.

Antioxidants are the compounds that defend against harmful molecules called free radicles, which are formed as by-products of the metabolic process.

Finger millets are rich in polyphenols a group of phytochemicals that play a vital role as antioxidants and also in the proper functioning of the body.

They are also rich in phenolic compounds like proto-catechuic acid, Benzoic acid derivatives, and p-coumaric acid which are well known to exhibit antioxidant properties.

Rich source of magnesium


Magnesium is an important mineral in the body that regulates various biochemical reactions that helps in muscle and nerve functioning, and also in regulating the blood pressure.

A healthy body requires approximately 400 mg of magnesium in a day and may differ by age.

Ragi is one of the magnesium-rich foods that can satisfy the body’s requirement, as it contains approximately 408 mg of magnesium per 100 grams.
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