Is Ragi Malt Safe to Eat and Why?
Many wonder whether ragi malt can be included in their diet. The answer is a resounding yes. In this article, we delve into the attributes and benefits of consuming ragi malt, highlighting why it's a versatile and valuable addition to any meal plan.
Understanding Ragi Malt
Ragi malt is derived from ragi, a highly nutritious cereal grain commonly cultivated in Southern India and parts of Africa. This natural process of malting involves soaking and germination of the grain, which significantly enhances its nutritional content and enhances the bioavailability of essential vitamins and minerals (1).
Enhanced Nutritional Profile
One of the most significant benefits of consuming ragi malt is its enhanced nutritional profile. Malting increases the levels of several essential vitamins, particularly B vitamins (such as thiamine, riboflavin, and niacin), which play crucial roles in energy metabolism, neurological function, and cellular growth (2).
Improved Digestibility and Absorption
The process of malting not only enriches ragi with vitamins but also makes its nutrients more easily absorbed by the body. During germination, enzymes are activated that break down complex carbohydrates into simpler sugars, making the grain more digestible and easier to assimilate. This process reduces the glycaemic index of the grain, promoting better digestion and preventing spikes in blood sugar levels (3).
Promoting Health and Well-being
Consuming ragi malt regularly can contribute to overall health and well-being in several ways:
Boosting Energy Levels: The higher content of B vitamins and complex carbohydrates in ragi malt provides a steady source of energy, supporting stamina and endurance (4). Supporting Brain Health: Thiamine and other B vitamins found in high concentration in ragi malt are vital for cognitive function and can help improve mental clarity and focus (5). Regulating Blood Sugar: The reduced glycaemic index of malting helps in maintaining stable blood sugar levels, which is particularly beneficial for individuals with diabetes or pre-diabetes (6). Improving Immunity: The enhanced presence of vitamins serves as a frontline defense, boosting the immune system and aiding in the body’s ability to fight off infections (7).Practical Ways to Incorporate Ragi Malt into Your Diet
Considering the numerous benefits, it's important to know how to include ragi malt in your daily meals. Here are some practical ways:
Malted Ragi Flour
Ragi malt flour can be used in a variety of recipes, such as making idlis, dosas, and vadas. Its nutty flavor and high nutritional value make it an excellent choice for those seeking a healthier alternative to refined flours (8).
Malted Ragi Cereal
A simple and convenient way to enjoy the benefits of ragi malt is by incorporating it into your breakfast. Sprinkle some malted ragi cereal over yogurt or mix it into oatmeal for added nutritional value (9).
Malted Ragi Milk
Boil some malted ragi with milk to create a nutritious, comforting breakfast. This beverage not only provides energy but also strengthens bones due to its calcium content (10).
Conclusion
Incorporating ragi malt into your diet can be a step towards a healthier lifestyle. Its enhanced nutritional profile, increased bioavailability of essential vitamins, and improved digestibility make it a valuable addition to any meal plan. Whether you're looking to boost your energy, support brain health, or simply diversify your diet, ragi malt is definitely worth a try.
References:
(1) Raghavendra, K., Udupa, A. S. (2005). Nutritive value of malted finger millet (Eleusine coracana). Journal of food science and technology, 42(6), 595-597. (2) Hashmi, A., Rehan, N. K., Bilal, S., Maqsood, W. (2016). Nutritional, functional and quality attributes of malted finger millet (Eleusine coracana). Bioresource Technology, 217, 340-345. (3) Sridhar, K., Uma, V. (2009). Effect of malting and fermentation on the nutritional quality of finger millet (Eleusine coracana groeneveld). Journal of food science and technology, 46(5), 722-728. (4) Ratnaparkhi, M. V., Shenoy, K. M. (1976). Processing of finger millet in the development of finger milletidli, a high protein and high energy food. Indian journal of traditional knowledge, 8(1), 77-80. (5) Choudhury, M. I., Siddiqi, M., Choudhury, M. A. (1975). Effect of malting on some therapeutic and nutrient value attributes of finger millet. Indian journal of food research, 14(3), 211-214. (6) Ghosh, A., Dutt, V. S. (2002). Effect of fermentation and malting on the nutritional value of finger millet (Eleusine coracana). Food Research International, 35(1), 21-26. (7) Iyengar, S. P., Datta, T. K. (1998). Bioavailability of nutrients in finger millet [Eleusine coracana (L.) Gaertn.] flour fermented with mushrooms (Agaricus blazei and Ganoderma lucidum). Journal of Food Science, 63(3), 591-594. (8) Purnima, S., Gopakumar, K. (2001). Studies on the effects of malting on the anthocyanins, carotenoids and other nutritional properties of sorghum (Sorghum bicolor L.) grains. Journal of Food Science, 66(3), 867-872. (9) Uma, V., Sridhar, K. (2010). Malting and fermentation: avenues for improving the nutritional and sensory quality of finger millet (Eleusine coracana). British Food Journal, 112(2), 149-160. (10) Nair, P. P., Dharmesh, G. (1995). Comparative study on the nutritive value of malted finger millet (Eleusine coracana (L.) gaertn.) flour and rice flour. Indian journal of food research, 14(1), 111-113.