Finger Millet, also known as Ragi, is a small, round grain that belongs to the grass family, Poaceae. It is widely consumed in various regions of Asia and Africa due to its high nutritional value and resilience in challenging environments. Finger Millet is particularly popular in Southern parts of India, where it is often used in traditional dishes such as rice cakes, dosas, and idlis.
Nutrition Facts
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Serving Size: 100g
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Calories: 207 Kcal
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Carbohydrates: 41.2g
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Protein: 6.1g
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Fat: 1.7g
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Dietary Fiber: 19g
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Iron: 3.9mg
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Sodium: 11mg
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Calcium: 344mg
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Potassium: 408mg
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Carotene: 42μg
Health Benefits
Finger Millet is rich in various essential nutrients, including carbohydrates, protein, fiber, and antioxidants. Its high fiber content helps regulate blood sugar levels and support digestive health. Additionally, millet is a good source of magnesium, which plays a crucial role in regulating heart rhythm and muscle function.
Culinary Uses
Finger Millet is most commonly eaten as a rice substitute or in flatbreads like dosas and idlis. It can also be used to make delicious salads, pizzas, and as a side dish in various Indian dishes. Its nutty flavor and soft texture make it a favorite among pasta enthusiasts as a replacement for traditional pasta.
Nutritional Analysis
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Protein: 6.1g per cup serving
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Fiber: 19g per cup
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Carbohydrates: 41.2g per cup
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Iron: 3.9mg per cup serving
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Magness: 76.6mg per cup serving
Safety and Allergies
Those with celiac disease or non-celiac gluten sensitivity can safely consume finger millet without any concerns, as it is naturally gluten-free. However, some individuals may experience allergic reactions to millet due to cross-reactivity with other grains, such as rice and wheat. If you believe you may have a millet allergy, consult with your healthcare provider for proper diagnosis and management.
Storage and Food Safety
To store finger millet, keep it in an airtight container in a cool, dark place for up to six months. Fresh millet can be frozen for up to a year; simply thaw it in the refrigerator before using. Once cooked, millet should be stored in the refrigerator in an airtight container for up to three days., finger millet is a nutritious and versatile grain that can be enjoyed as a breakfast porridge, a side dish, or a sweet treat. With its high fiber content and low glycemic index, it's a great addition to any diet, whether you're looking to manage your weight or simply enjoy a healthy meal.
