Before exploring whether ragi is a summer food or a winter staple? Let's first understand, what is Ragi and what makes finger millet (Ragi) a superfood?
Ragi: The Queen of Millets
Ragi, also celebrated as the ‘Queen of Millets’, is a traditional grain widely grown across India, with Karnataka serving as the top producing state. Finger millet has made a huge comeback in the past few years because of its rich nutritional profile and versatility, making it a popular choice for health-conscious consumers.
Is Ragi Cooling or Warming?
In Ayurveda, ragi is traditionally classified as sheeta, or cooling in nature. This might be the reason why it is often considered suitable for summer and warmer weather. However, the Ayurvedic classification of a food as ‘hot’ or ‘cold’ refers to its inherent energetic quality, or virya, and not a physical temperature measurement.2
Thus, ragi can be enjoyed warm, hot or cold in any season without changing its traditional classification as a cooling food. Its versatility allows it to be prepared in ways that suit different weather conditions and preferences.
Why Give Ragi a Place on your Plate?
- Calcium-rich: Has more calcium than milk, gram for gram, a great plant-based option for bone health (344 mg/100g).
- Source of fibre: Around 18 per cent of dietary fibre, which keeps your gut healthy, prevents constipation, and keeps you feeling full for longer duration.
- Low Glycaemic index (GI): Low GI, approximately 55, it digests gradually, preventing sudden blood sugar spikes.
- Contains iron: 3.9 mg iron per 100 g, reducing the risk of iron deficiency.
- Naturally low in fat: Ragi is naturally low in fat, contains unsaturated fat mainly, helping you manage weight and maintain healthy cholesterol levels.
Keeping It Light with Ragi in Summer
During summer, ragi can be especially refreshing when prepared in lighter, cooler forms. Ragi ambli or ragi kool, traditionally enjoyed in parts of South India, is one such option. Ragi-based drinks have also been consumed by farmers as a nourishing option before a day's work in the fields. In contrast to heavy rice-based meals, ragi lightens the stomach, making it ideal for a hot afternoon.
Try:
- Ragi ambli/kanji: A traditional fermented ragi drink, can be served chilled.
- Ragi malt: A refreshing drink that can be prepared with ragi, milk and jaggery.
- Fermented ragi dosa: Paired with coconut chutney, this makes a light and delicious summer option.
Warm Comfort of Ragi in Winter
Ragi can also be a healthy addition to the winter diet. Its complex carbohydrates provide a source of sustained energy, while its calcium content supports bone health. During winter, it can be enjoyed in warm and comforting preparations like roti and mudde.
Try:
- Hot ragi java or porridge: A warm and nourishing breakfast or evening meal.
- Ragi mudde: A traditional Karnataka staple, enjoyed with warm sambar, saaru or curries.
- Ragi halwa: A sweet meal made with ragi.
- Ragi laddoo: A healthy snack with the goodness of ragi.
So, When Should You Eat Ragi?
All year round!
Whether you enjoy it as a glass of ambli in summer or a sweet laddoo in winter, ragi can fit into every season. And to make it even more versatile for your shelves, WeAct entrepreneurs are turning this nutritious millet into a variety of ready-to-eat products.
At WeAct, rural women entrepreneurs are giving ragi a delicious twist. From ragi chakli and sev to laddoos, malt, and ragi idli mix, they are creating a diverse range of ragi-based products that bring together traditional goodness and modern convenience.
By choosing to add these products to your diet, you are not only choosing nutritious food but also supporting rural women entrepreneurs and contributing to a stronger rural economy.