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

    • Manju

      May 6, 2017 at 8:21 am

      Yes, you may. Limit it to three times/ week.



    May 6, 2017 at 12:57 am

    Please share a few ways to consume ragi in whole grain form.

  14. Manju

    May 6, 2017 at 8:23 am

    You may cook Ragi grain with rice, add a few grains in upama, Khichadi etc.



    May 9, 2017 at 8:46 pm

    Plz tell me d quick way to cook ragi as I live in pg..don’t have much facility

    • Manju

      May 25, 2017 at 7:03 am

      Ragi is easily cooked with either water or buttermilk. Doesn’t need much time.



      September 1, 2017 at 2:41 am

      Where do you reside Bhawica?? You can buy Ragi Mudde from hotels nearby…



    May 16, 2017 at 2:35 pm

    Ragi good for concipation? If how much quantity should take.

    • Manju

      June 9, 2017 at 6:46 am

      Ragi is good for regulation. However it has a lot of calcium, so if taken in excess, it can cause constipation and kidney stones. Thanks.


    Rekha Pawar

    May 25, 2017 at 4:39 am

    Can Ragi flour be eaten during summers especially in North India as it is very hot here these days ? Does Ragi has a cooling effect on body or is it warm in nature to the body ?

  18. Manju

    May 25, 2017 at 7:04 am

    You can take it with buttermilk after cooking in water and cooling. Cook with cumin seeds and salt. Then add buttermilk.


    wasim ahmad

    June 7, 2017 at 4:37 am

    dear madam,
    is ragi helpful in gaining weight.
    do reply mdam

    • Manju

      June 9, 2017 at 6:44 am

      I am not aware of Ragi use for weight gain. It is good to regulate weight and blood sugar. Thanks.



        June 10, 2017 at 11:27 pm

        i am suffering from constipation,is Ragi good for me.
        do reply madam.

  20. Manju

    June 11, 2017 at 3:16 pm

    Ragi is ok 3times/week. Please eat more vegetables and fruits. Fiber is essential. Thanks



    June 19, 2017 at 12:06 am

    Hi, I had c section in January 2017, I am having raagi jawa with jagerry everyday as jagerry has iron content.. but someone said ragi jawa shouldn’t be taken with jagerry without consulting doctor, as it works as some medicine.. is that true??



      September 1, 2017 at 2:44 am

      It’s OK. You can consume it..

  22. Manju

    June 25, 2017 at 7:56 am

    Ragi with jaggery is very heating. Instead have it with buttermilk ( cooked in buttermilk with cumin and ginger) couple of times/ week. Not everyday. Thanks.



    July 2, 2017 at 11:24 pm


    I had raghi koozh daily in the morning to reduce weight. Is it going to work?

    Also can you give me the weight reducing tips. My weight is 67 and i want to reduce it for 60 due to some health issues, my doctor suggests me to reduce.



    July 3, 2017 at 9:57 am

    Does ragi increase cold in the body…i usually notice myself catching cold the week after i start consuming ragi porridge even without sugar



    August 1, 2017 at 7:41 am

    I cook ragi flour in cows milk than add jaggery for sweeting.
    I wanted to ask is ragi with jaggery and milk a good combination.
    Some told me iron and calcium should not be taken together. So I am confused

    • Manju

      December 19, 2017 at 6:26 am

      You can try salty version of Ragi instead of sweet. Or add honey after cooking ( not while cooking) if you like sweet.



    August 6, 2017 at 8:12 pm

    I eat raw ragi powder with heated milk (the mixture often has lumps), but it doesn’t taste good. Should the ragi powder be roasted on a pan first before using eating it like cereal? Any health/nutritional effect of eating it raw as compared to roasted ragi?

    • Manju

      December 19, 2017 at 6:27 am

      Raw won’t taste good. Cooked is better.easy to digest



    August 6, 2017 at 8:13 pm

    I eat raw ragi powder with heated milk (the mixture often has lumps), but it doesn’t taste good. Should the ragi powder be roasted on a pan first before eating it like cereal? Any health/nutritional effect of eating it raw as compared to roasted ragi?



    August 11, 2017 at 2:52 am

    Can we eat ragi porridge (without buttermilk) in rainy/summer season.. does it has heating effect or cooling effect on to our body. Thanks in advance



    August 13, 2017 at 11:32 pm

    Hello,I dry roasted ragi seeds n blended with roasted peanuts,sesame, black gram skinned n brown sugar…added warm peanut oil and made balls..
    Is raw ragi seeds when dry roasted safe to consume…a friend questioned..!

    • Manju

      December 19, 2017 at 6:28 am

      Yes. It’s ok since it’s roasted


    Davinder Pal Singh

    October 11, 2017 at 12:11 am

    Me and my wife have been having ragi+soyabean+jowar+bajra mixed together and made into chapattis. Since we started we have had gas and our stomachs have been bloated. Can you please let me know if the mixture is the reason, if yes what shall be avoided.


      sundaram sadagopan

      December 6, 2017 at 5:46 am

      I too have the same problem.Will someone clarify on this issue.

    • Manju

      December 19, 2017 at 6:30 am

      Soya is not good in daily consumption. The combination above is very binding and may cause gas/ constipation due to high calcium. You can combine jawar and bajara in winter time. Ragi and jawar occasionally not daily



    October 23, 2017 at 11:49 pm

    My son 3 yrs old
    From last year im feeding him raggi jawa with jaggry and some ghee daily at breakfast is that good for him.

    • Manju

      December 19, 2017 at 6:31 am

      Reduce it to three times a week. Give with honey

      • Manju

        December 19, 2017 at 6:33 am

        Give with honey or raw sugar just one t spoon/ day/ 3times / week



    December 18, 2017 at 10:57 pm

    At What Time It Is Better To Consume Ragi malt For Weight Loss.. Nd how much quantity to consume and how many times a day we have to consume.. Plz tell me

    • Manju

      December 19, 2017 at 6:32 am

      Three times/ week. Morning or eve. Exercise and other dietary changes are needed for lasting weight loss. Not just Ragi.



        January 18, 2018 at 3:32 pm

        Can we eat ragi mixed with milk and jaggery without boiling ragi. I mean just mixing raw ragi flour with milk and jaggery and eating it, is it safe?



    January 11, 2018 at 5:34 pm




    January 11, 2018 at 6:34 pm

    i made roasted raagi powder and giving it to my 9 month old baby girl.
    1 table spoon per day. will it be safe?

    • Manju

      January 19, 2018 at 6:06 am

      Three/ week is best. Try on alternate days. Thanks



    January 18, 2018 at 3:31 pm

    Can we eat ragi mixed with milk and jaggery without boiling ragi. I mean just mixing raw ragi flour with milk and jaggery and eating it, is it safe?

    • Manju

      January 19, 2018 at 6:07 am

      It’s best to eat cooked for better absorption . Thanks


    Vinod singh

    January 20, 2018 at 12:54 am

    Dear sir,
    I am vinod singh from uttarakhand, I am dealer and farmer also of the Organic Ragi Flour,
    We can provide to you Original Organic Ragi Flour. If you have requirement of this things, please call me.

    Thanks & Regards,
    Vinod Singh

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