HOW TO MAKE A HEALTHY FINGER MILLET PORRIDGE (+BENEFITS)


Finger Millet Porridge
I must have my porridge every morning, summer and winter.

Good for you, plus keeps the tummy satisfied all morning.

Swirls of pure Canadian maple syrup all over the top...oh! so yummy!

Finger millet is an excellent source of complex carbohydrates (70%), protein (7%), fiber (3.5%), and minerals, especially calcium and iron.




Finger millet is also called red millet, Ragi in India, or Wimbi in Swahili. It is a whole grain seed that is ground into flour used to make porridge, Asida, and for making fermented liquor.



Finger millet porridge is best consumed warm. As it cools down it assumes the consistency of pudding.

Reasons Why Porridge Is The Ultimate Health Food...


(I'm not sure why reason # 1 is at the top of this list. #20 comes first with me at my age! Alas, a cup of tea is more appealing when I first wake up in the morning. Then I'm wide awake so bound out of bed to prepare and enjoy my porridge)

1. IMPROVES SEX LIFE

Porridge oats can boost libido by helping to re-balance testosterone and estrogen in the body. Testosterone drives sexual desire in both sexes. Men with low testosterone levels go off sex.

2. GOOD FOR HANGOVERS

Oats neutralize acidity levels in the body and help absorb toxins. Since a hangover is the result of the "poisonous" effects of alcohol, a bowl of porridge might help relieve the symptoms.

Porridge also contains one of the highest levels of soluble fiber of any cereal. Soluble fiber is essential for healthy digestion. Since alcohol depletes sugar levels, the slow-releasing carbohydrates in porridge help redress this.

3. HELPS QUIT SMOKING

Compounds in oats can help calm the nervous system and reduce the craving for nicotine.

4. HEALS THE SKIN

Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.

5. FIGHTS INFECTION

Of all the cereals, porridge has the best proportion of protein needed for growth and repair in the body and to help boost the immune system.

6. FIGHTS HEART DISEASE

Many studies have shown that eating fiber-rich food such as porridge reduces the risk of heart disease. But scientists in the U.S. found that porridge contains avenanthramides - chemicals that stop blood cells sticking to artery walls, preventing the fatty deposits that cause heart disease.

7. REDUCES DIABETES RISK SLOWLY

Digested foods such as porridge might cut the risk of developing non-insulin-dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.

8. HELPS CONCENTRATION

The slow-releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilize and raise blood sugar levels.

9. BEATS DEPRESSION

Porridge is high in Vitamin B6, which promotes the brain's chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. Levels of serotonin dip when sunlight is limited - i.e. during winter - and can lead to the depressive condition Seasonal Affective Disorder.

10. BOOTS ENERGY

Porridge oats are high in complex carbohydrates and soluble fiber, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.

11. CUTS CHILDHOOD OBESITY

A study of 10,000 children by researchers at New York's Columbia University found that among those who regularly ate whole-oat products, the proportion of overweight children almost halved.

Researchers at Oxford Brookes University also found that those eating foods with a low glycaemic index (GI), such as porridge, were less likely to binge on sugary snacks. Foods with a low GI rating release glucose into the body more slowly and evenly, leaving you feeling fuller for longer.

12. LOWERS CHOLESTEROL

Porridge is rich in soluble fiber, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body. Scientists think the cholesterol-lowering effects of oats are due to the oat soluble fiber beta-glucan.

13. PREVENTS CONSTIPATION

High-fiber foods such as porridge increase the movement of food through the digestive tract.

This increased bowel action provides a good environment for beneficial bacteria in the gut to ferment while decreasing levels of destructive bacteria.

14. FIGHTS OSTEOPOROSIS

Porridge oats are blended with milk, making an excellent source of calcium which is essential for bone health. Lack of calcium can lead to osteoporosis, which involves a loss of bone density and can make bones fragile.

15. CAN HELP DIETING

Porridge oats are 100 percent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.

16. GOOD FOR PREGNANT WOMEN

Porridge is a source of folic acid. Studies have shown that taking folic acid from before conception until the 12th week of pregnancy can reduce the chances of having a baby with spina bifida. Pregnant women need 400mcg of folic acid a day.

17. FIGHTS CANCER

Oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fiber foods such as porridge oats might also help reduce the chances of developing bowel, colon, and breast cancer.

18. CONTAINS ESSENTIAL MINERALS

Porridge is a good source of manganese, which is essential in allowing the body to produce energy as well as helping to build bones and connective tissue. It also contains zinc, which is needed for normal growth, sexual development and reproduction, and a healthy immune system.

19. REDUCES BLOOD PRESSURE

A daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers - 73 percent of those fed a wholegrain oat-based cereal (containing 3g of soluble fiber) stopped or reduced their blood pressure medication by half.

20. COULD HELP LONG LIFE

Britain's longest living man, David Henderson, from Montrose, Scotland, who died in 1998 at 109, attributed his age and good health to a daily bowl of porridge. This could be because the lipids present in oats contain a good balance of essential fatty acids which have been linked to longevity and general good health.
 


FINGER MILLET PORRIDGE RECIPE






Ingredients






➥3 cups Water

➥1 cup finger millet (wimbi) flour

➥Sugar

➥Juice of a half lemon (optional)




Method






⏩Bring the water to boil as you dissolve the finger millet (wimbi) flour in cold water.

⏩Pour the dissolved finger millet (wimbi) flour into the boiling water and stir until the porridge starts to thicken taking care to avoid it from having lumps

⏩Allow simmering while stirring occasionally and add sugar to taste.

⏩Simmer for about 5 minutes and turn off the heat. If it gets too thick add some water or milk.

⏩If you want a tangy taste, add the lemon juice to taste.

⏩Serve hot in a bowl or large cup.




What are the nutritional benefits of eating millet?



Finger millet (Ragi) (Wimbi)



The protein content of millet varies from 5 to 20 percent, with an average of 10 to 12 percent. Millet is generally superior to wheat, corn, and rice in terms of protein content. It is also a good source of the minerals phosphorous and magnesium, as well as B vitamins such as thiamine, riboflavin, niacin, and B6.



Besides its protein and vitamin content, millet is a hypoallergenic (low-allergy), gluten-free grain. As such, it is a perfect alternative to wheat. Like many other whole grains, it is a good source of fiber and offers protection against heart disease, diabetes, and cancer.




Health benefits of finger millet (Ragi)(Wimbi)







Contains Anti-Diabetic Properties




As the incidence and prevalence of diabetes is increasing day by day globally, the demand for the foods that helps to combat the effects of diabetes is also increasing. Ragi is one such food that can help you to fight against diabetes and its complications.



The presence of high fiber and carbohydrates which are slowly digested and assimilated when compared with other millets made ragi a recommended diet for diabetes mellitus.



Ragi diet can delay the absorption of glucose because of its phenolic compounds which will be beneficial for diabetic patients.





Rich in Calcium and Iron




Calcium is necessary for the firm and rigid bones. Normally we require 1000 to 1200 mg of calcium for a day in order to meet the body requirements.



If you don’t go with dairy, then you need to go with the alternative diet that can provide you the calcium required.



Ragi is one of the non-dairy sources that is loaded with calcium. It contains 350 mg of calcium per 100 grams making it one among the top calcium-rich foods.



Besides calcium, ragi is also rich in iron, an important component of hemoglobin and also required for oxygen transport in the body.



3.9 mg of iron is present in 100 grams of finger millet.





Anti-Microbial Properties




Ragi possesses anti-microbial properties that can protect you against harmful pathogens.



Studies conducted on the extracts of the seed coat were proven to contain anti-microbial properties against bacteria like Bacillus cereus (known to cause foodborne illness) and several fungal species.



These anti-microbial properties exhibited by the finger millet is might be due to the presence of polyphenolic compounds.




Cooling effect on the body




It is very important to have foods and drinks that can reduce body heat and helps us to stay healthy and hydrated.



Besides its nutritional properties, Ragi is one such food that can be taken in various forms like porridge, meal and can help you to reduce the body heat.




Wound Healing Properties




Ragi contains several compounds that can improve the wound healing process.



Research conducted on wounded diabetic rats have shown to improve the wound healing process when they were fed with finger millets.



Feeding them with finger millets had increased the epithelization, collagen synthesis, fibroblasts, and mast cell activation in the body. That helped the overall healing process with an increased rate of contraction.



The Anti-Oxidant properties of millets too backed the healing process.




It has Antiulcer Properties




Ulcers are a prevailing health concern affecting people of all ages.



When there is a break on the mucosal membrane and if the body fails to repair this, it can lead to Ulcer.



Taking good food can bring you significant relief from these painful situations.



Ragi is one such food that can bring you relief due to its anti-ulcerative properties.



Studies conducted by supplementing Ragi with staple rice have shown a considerable effect to protect against mucosal ulcers.




Anti-oxidant properties of Ragi




Ragi is an abundant source of Vitamins and Phytochemicals that can act as antioxidants.



Antioxidants are the compounds that defend against harmful molecules called free radicles, which are formed as by-products of the metabolic process.



Finger millets are rich in polyphenols a group of phytochemicals that play a vital role as antioxidants and also in the proper functioning of the body.



They are also rich in phenolic compounds like proto-catechuic acid, Benzoic acid derivatives, and p-coumaric acid which are well known to exhibit antioxidant properties.




Rich source of magnesium




Magnesium is an important mineral in the body that regulates various biochemical reactions that helps in muscle and nerve functioning, and also in regulating the blood pressure.



A healthy body requires approximately 400 mg of magnesium in a day and may differ by age.



Ragi is one of the magnesium-rich foods that can satisfy the body’s requirement, as it contains approximately 408 mg of magnesium per 100 grams.






Add a Comment *

Name

Email *

Post a Comment

Post a Comment

Previous Post Next Post