How to Eat Ragi - Ayurveda | Everyday Ayurveda

How to Eat Ragi

By on March 2, 2017

Growing up in India, it was common to spot my parents and grandparents consuming ragi in a variety of forms. The benefits of ragi are numerous.

My Father, an Ayurveda and allopathic physician, often recommended Ragi to his diabetic and malnourished patients. As a diabetic himself, my father regularly incorporated Ragi into his diet. What is Ragi?

Ragi Fun Facts:

  • Ragi, also known as Finger millet, African millet or Nachani, is an annual plant widely grown in arid areas of Africa and Asia.
  • Ragi is seldom attacked by pests, hence can be grown safely without pesticides.
  • It is an economical source of nutrition for developing countries.

Ragi, through the lens of Ayurveda-

Ragi can be soaked, sprouted and milled into flour to make a variety of healthy and nutritious dishes. Ragi flour is easily available in Indian and South Asian grocery stores. Keep Ragi flour in an airtight container in a cool, dry place. Use within a month after opening the sealed packet.

5 Things You Should Know About Ragi

  1. Ragi is a good source of minerals such as Calcium, Iron, Niacin, Thiamin and Riboflavin. In fact, Ragi is a great source of calcium compared to brown rice, corn and wheat.
  2. Ragi is a rare source of the amino acid Methionoine (low in Vegetarian diet) which is a sulfur based amino acid. Methionoine helps promote growth of healthy skin and hair. Ragi is also a good source of other amino acids such as Valine (repairs tissues, promotes metal calmness), Isoleucine (controls blood sugar, promotes healing of muscle tissues, bones and skin), Threonine (maintains protein levels, formation of tooth enamel prevents fat in the liver), Tryptophan (natural relaxant, helps control weight gain.)
  3. Ragi is low in fat and a fair source of protein.
  4. Regular consumption of ragi promotes optimum weight, controls blood sugar and promotes sound mind. Although, high in carbohydrates, ragi takes a while to digest, slowing the absorption of carbs in it. Therefore it is suitable for weight loss.
  5. Since Ragi is high in calcium, excess consumption can lead to kidney stones. Two-three tablespoons of Ragi flour is safe to consume three times a week.

Ragi and Almond Milk Porridge


  • 2 T Ragi Flour
  • 1 C unsweetened almond milk (Rice or Cow’s Milk works as well)
  • 1 T crushed almonds (or walnuts, cashews etc)
  • Pinch of ground ginger and cardamom powder
  • Honey or brown sugar to taste
  • Pinch of salt (optional)


  1. Combine ingredients in a medium sauce pan.
  2. Bring to a boil on a low flame, stirring occasionally to avoid lumps.
  3. Remove from heat.
  4. Add honey (or brown sugar) and salt to taste.
  5. Eat warm.

Note: One can enjoy the Ragi porridge as a breakfast. If eaten in the evening, it can promote sound sleep.


About Manju Joshi

Manju Joshi, MA, ERYT500, Diploma in Health and Nutrition, Ayurveda and Holistic coach. Co-founder of Gurukul Yoga Holistic Center in New Jersey. Currently residing in Austin TX. Sharing classical Yoga and Holistic living with the community since 1991.



    Usha singh

    May 19, 2016 at 10:32 pm

    How much ragi can i have daily if i dont eat any other source of carbs like wheat, rice etc?



      May 20, 2016 at 6:25 am

      Namaste! One tbs/ day should be enough

  2. Pingback: How to Eat Ragi – ಮುದ್ದೆಹೋಟ್ಲು – ಚಿತ್ರದುರ್ಗ



    January 19, 2017 at 1:23 am

    how much ragi i can give to my 5 yr kid if he is not taking milk and other milk product ?

    • Manju

      January 19, 2017 at 3:05 pm

      Ragi can be given 1 T/ 3 times/ week. Try nuts, sunflower seeds etc. If he is not allergic to them.



        March 17, 2017 at 11:20 pm

        Can we eat ragi raw

        • Manju

          March 18, 2017 at 6:40 am

          I don’t know how one can eat raw Ragi.



          April 6, 2017 at 10:30 pm

          Ragi can be had in raw form bu sprouting it.

          • Manju

            April 7, 2017 at 11:18 am

            Thank you. Indeed sporting is a good option. One can mix it with other sprouted grains/ lentils.



    February 3, 2017 at 1:02 am

    Hi Manju,

    Thanks for the informative post. I usually eat around 50g – 100g of ragi every day. Are there any side effects of doing this?


    • Manju

      March 18, 2017 at 6:41 am

      It does have a lot of calcium. So three times/ week would be safer.



        April 1, 2017 at 8:44 pm

        I see. Thanks, Manju!



    March 18, 2017 at 11:44 pm

    Raw form: I soaked Ragi overnight. And extracted milk by grinding it with water, small piece of jaggery, few seeds of fenugreek and cumin and then straining the contents. Have it first thing in the morning. Just beginning this process. Does this has any side effects.

    • Manju

      March 19, 2017 at 12:01 pm

      I do not know . I haven’t tried it. I didn’t hear about this procedure that you mentioned either. Sorry.


    Sankar Kumar Chellam

    March 20, 2017 at 2:44 am

    Can I drink ragi porridge during dinner time?

    • Manju

      March 27, 2017 at 2:49 pm

      Yes. Although if you are sensitive to sweet, you should be careful eating for dinner and going to be right after. It may disrupt your sleep.


    Deepa Ravichandran

    March 27, 2017 at 6:01 am

    Can I drink it as a ragi cool every mng instead of breakfast?

  8. Manju

    March 27, 2017 at 2:50 pm

    Three times / week is a better option. Ragi cool is good during summer months.


    P.Nagendra Rao

    April 1, 2017 at 7:17 am

    Manju jee, I am a diabetic patient and want to take every morning Ragi soup instead of breakfast items.

    • Manju

      April 7, 2017 at 11:13 am

      Mr. Rao, it’s best you use sprouted Ragi and other sprouted grains together instead of just Ragi. Otherwise 3/week if you just want to have Ragi. Thanks.



    April 3, 2017 at 2:31 am


    I am focussed on weight control,health and mental calmness.for this I consume ragi malt twice a day(morning and dinner)

    It has helped me to control my late night appetite.

    Am I doing right?Or should I change the routine.(FYI:I drink alot of water)

    • Manju

      April 7, 2017 at 11:16 am

      Hello ,
      Please read the article as I have given some precautions. Too much of anything is not always good. There are many spices/ herbs to calm the mind as well as for weight control. Saffron, cinnamon, nutmeg to name a few. You can consume those with food.



    April 8, 2017 at 8:17 am

    Shall I take ragi with butter milk and chopped onions at night times

    • Manju

      April 8, 2017 at 5:24 pm

      In summer time yes, you may eat every other day. In rainy/ winter time buttermilk @ night may cause congestion.



    April 23, 2017 at 7:34 am

    Can we take ragi malt at night

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