A healthy pregnancy diet is crucial as it keeps the mother and the unborn child both active and healthy and helps the mother provide the baby with all the essential nutrients he or she needs.
The expectant mother must strictly monitor her diet. It goes without saying that learning what to avoid during pregnancy is just as vital as learning what to eat. Among all other foods that can be eaten during pregnancy, Ragi is one grain that can provide you with almost everything that you would need in your diet.
Can Ragi be eaten during pregnancy?
YES! Ragi can be consumed safely during pregnancy. In fact, it is considered a nutritious and healthy grain choice for pregnant women. It is rich in important nutrients like iron, calcium, and folate, which are essential for the healthy development of the baby and the well-being of the mother.
Here are a few reasons why is it safe to consume ragi during pregnancy.
- Rich in nutrients:– Ragi is a rich source of essential nutrients such as iron, calcium, fiber, and vitamins. Iron is crucial during pregnancy to prevent iron deficiency anemia, while calcium aids in the development of the baby’s bones and teeth.
- High in fiber:– Ragi is high in dietary fiber, which helps prevent constipation—a common issue during pregnancy. It also promotes healthy digestion and helps regulate blood sugar levels.
- Natural source of folate:– Ragi contains a significant amount of folate, also known as folic acid or vitamin B9. Folate is essential for the proper development of the baby’s neural tube and can help prevent neural tube defects like spina bifida.
- Supports weight management:– Ragi has a low glycemic index, which means it releases glucose slowly into the bloodstream, preventing sudden spikes in blood sugar levels. This characteristic helps in maintaining a healthy weight during pregnancy and managing gestational diabetes.
- Antioxidant properties:– Ragi is rich in antioxidants such as phenolic compounds, which help in reducing stress and inflammation. Antioxidants are beneficial for the overall health of both the mother and the developing baby.
- Gluten-free alternative:–Ragi is naturally gluten-free, making it a suitable option for pregnant women with gluten intolerance or celiac disease.
Now as you are thorough with all the benefits of ragi, next comes the question HOW TO EAT RAGI DURING PREGNANCY?
Don’t worry, we have got the solution for it too. We have come up with a few simple recipes using ragi flour that will be easy for you to cook and will fulfill cravings too.
Finger Millet (Ragi) Flour Recipes:
1. Ragi Porridge:
Ingredients:–
- 1/4 cup ragi flour
- 1 cup water
- 1 cup milk
- Sweetener (honey, maple syrup, or sugar)
- Optional toppings: sliced fruits, nuts, and seeds
Instructions:
- In a saucepan, whisk the ragi flour with water until there are no lumps.
- Cook the mixture on low heat, stirring continuously until it thickens and reaches a porridge-like consistency.
- Add milk and continue cooking for a few more minutes.
- Sweeten to taste with your preferred sweetener.
- Serve hot with toppings like fruits, nuts, and seeds.
2. Ragi Dosa:-
Ingredients:
- 1 cup ragi flour
- 1/2 cup rice flour
- 1/4 cup urad dal (split black gram) flour
- 1/4 cup finely chopped onions
- 1/4 cup grated carrots
- 2-3 green chilies, finely chopped
- 1/4 cup chopped coriander leaves
- Salt to taste
- Oil for cooking
Instructions:
- In a mixing bowl, combine ragi flour, rice flour, urad dal flour, onions, carrots, green chilies, coriander leaves, and salt.
- Gradually add water and mix well to make a smooth batter. The consistency should be similar to regular dosa batter.
- Heat a non-stick skillet or dosa pan over medium heat. Pour a ladleful of batter onto the pan and spread it in a circular motion to make a thin dosa.
- Drizzle some oil around the edges and cook until the dosa turns golden brown.
- Flip the dosa and cook the other side for a minute.
- Serve hot with chutney or sambar.
Where can you get ragi from to cook these recipes?
Our brand Golden Millets offers a wide variety of millet-based products that are gluten-free which are not just super nutritive but also of the utmost quality.
3. Ragi Ladoo:-
Ingredients:-
- 1 cup ragi flour
- 1/2 cup grated jaggery (or sweetener of your choice)
- 1/4 cup ghee
- 1/4 cup chopped nuts (almonds, cashews, pistachios)
- 1/2 teaspoon cardamom powder
Instructions:-
- Heat a pan on low heat and dry roast the ragi flour until it emits a nutty aroma. Keep stirring to prevent burning. Remove from heat and let it cool.
- In another pan, melt the ghee and add grated jaggery. Stir until the jaggery melts and blends with the ghee.
- Add the roasted ragi flour, chopped nuts, and cardamom powder. Mix well until everything is combined.
- Allow the mixture to cool slightly. Once it is warm enough to handle, shape the mixture into small ladoos.
- Let the ladoos cool completely before storing them in an airtight container.
In conclusion, incorporating ragi, also known as finger millet, into the diet during pregnancy is highly beneficial as it is a rich source of calcium that helps strengthen bones and teeth, as well as aid in the proper skeletal development of the baby. It helps stimulate milk production and improve hormonal balance. However, the quantity of ragi during pregnancy must be optimum and dependent on your health.
If you are still confused about millet, or anything related to it, read it on our blog section
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