I was at the supermarket today when my friend pointed to a packet of Nachni Atta and proclaimed that it was very good for health and great for weight-loss. My interest piqued, and I returned home to research what it was and if I could include it in my daily diet. Here are the findings:

Nachni Aata or Finger Millet (Ragi) Flour as it is popularly known, is a seed that is widely cultivated in India. So much so that more than half of the world’s production comes from Karnataka.

Conventional Wisdom points to many benefits of having Ragi, some of which include:

• Aids in Bone Development
• Aids in Weight Loss
• Acts as a Relaxant
• Reduces high glucose levels in blood (?)
• Acts as a good source of Amino Acids (!!)
• Lowers Blood Cholesterol Levels
• Prevents and Treats Anemia

The Not So Great Part

I was sceptical after reading the benefits across various blogs and websites and had to check the nutrient profile of the grain to see if these could be true. After much searching, this is what I found:

Ragi Nutritional Facts Chart (per 100gms edible portion with 12% moisture)

So apparently, Ragi is highly carbohydrate rich, around 80%. It also has a lot of fibre and very little Protein per 100gms and negligible natural fat. Is it called a weight loss product because it has very little natural fat itself? Looks like we have a prime case of Conventional Wisdom here.

Lets take a closer look at the trace minerals found in the cereal:

Ragi has high amount of calcium and there are traces of Iron but rest of other minerals are negligible. So mineral-wise, Ragi is not as rich as say a piece of chicken or fish.

The Good Part – Amino Acids

All is not bad with this seed. Ragi also has a good number of Essential Amino Acids that are non-acidic in the gut. It also does not contain Gluten – which is a good sign! Lets look at those in more detail:

• Valine – repair of tissues, muscle coordination and metabolism.
• Isoleucine – essential for ensuring blood formation, helps heal and repair muscle tissues, bones and skin.
• Threonine – helps formation of tooth enamel.
• Tryptophan – acts as natural relaxant and help fight anxiety, depression and insomnia, helps treat migraine headaches, help in release of growth hormones.

The Verdict

Ragi is technically a seed and not a grain, but it’s also a known goitrogen, so, if you have any thyroid issues at all, I’d avoid it. Most goitrogens are minimized in cooking, but I believe that in Ragi, they don’t break down.

If it can safely be eaten unprocessed it’s Paleo. Just because something doesn’t contain some of the things we seek to avoid doesn’t make it ‘Paleo’. Ragi looks ‘probably safe’ if sprouted. ‘Non-acid forming’ is a bit of a red herring. Personally I wouldn’t base my diet around it but wouldn’t see problems with it on occasion.

What would you do with a grain like this? Run the risk of sprouting it or chose other sources of nutrition instead? Let us know in the comments below!