Ragi and jowar are two types of millets that are commonly consumed in India. Both ragi and jowar are naturally gluten-free grains, meaning they do not contain the protein gluten. Gluten is found in grains like wheat, barley and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause adverse health effects. Therefore, gluten-free diet is important for them. Ragi and jowar provide safe, nutritious gluten-free alternatives.
What is gluten?
Gluten is a type of protein found in certain grains like wheat, barley, rye and triticale. It acts as a glue that helps foods maintain their shape and texture. Gluten provides elasticity to dough, helping baked goods rise and keep their shape. It also gives chewiness to products like breads, pastas and cereals.
Gluten consists of two main proteins called gliadin and glutenin. When flour and water are mixed together and kneaded, these proteins combine to form elastic strands that stretch and hold shapes. This gives foods like bread their spongy, chewy textures.
Gluten sensitivity and celiac disease
For most people, gluten does not cause any problems. However, some individuals are sensitive to gluten or have an autoimmune disorder called celiac disease. For these people, consuming gluten can trigger severe adverse reactions.
Celiac disease affects around 1% of the population worldwide. It is caused by an abnormal immune response to gluten. When someone with celiac disease eats gluten, their immune system attacks and damages the small intestine. This can lead to symptoms like diarrhea, abdominal pain, bloating, weight loss, fatigue and malnutrition.
Non-celiac gluten sensitivity (NCGS) is a milder condition that causes digestive issues and other symptoms when gluten is consumed. The exact prevalence is unknown but estimated to affect around 6-7% of the population.
The only treatment for celiac disease or NCGS is strictly following a gluten-free diet by avoiding all foods and products containing gluten. This means abstaining from foods like bread, pasta, baked goods, cereals, beer and even some sauces and dressings.
Are ragi and jowar gluten-free?
Yes, ragi and jowar are naturally gluten-free grains. This makes them safe and nutritious alternatives for those on gluten-free diets.
Ragi
Ragi, also known as finger millet or nachni, is an annual grass grown for its edible seeds. It does not contain gluten.
Ragi originated in Africa and has been cultivated in India for thousands of years. It is commonly grown and consumed in southern India, especially in the states of Karnataka, Andhra Pradesh and Tamil Nadu.
Ragi grains are very small and reddish-brown in color. Ragi has a mild sweet-nutty flavor. It is most often ground into a flour and used to make flatbreads like ragi roti or the fermented batter called ragi mudde.
Ragi is high in protein, minerals like calcium, iron, and fiber compared to rice and wheat. It has a low glycemic index so it helps control blood sugar levels. Ragi bran is also very high in antioxidants.
Jowar
Jowar, also known as sorghum or jola, is a gluten-free cereal grain. It is one of the main staple foods for millions of people in arid and semi-arid regions of Africa and Asia.
Jowar probably originated in Africa and has been cultivated in India for centuries. It is commonly grown in dry regions of Maharashtra, Karnataka, Telangana, Madhya Pradesh and Gujarat.
The jowar grain is round white or yellow. It has a nutty flavor. Jowar flour is used to make unleavened flat breads like jowar roti and bhakri. The grain is also used to make jowar porridge and can be popped like popcorn.
Jowar is high in protein, fiber, minerals like iron, magnesium phosphorus and the vitamin B-complex. It is an excellent source of nutrition in gluten-free diets.
Nutritional value of ragi and jowar
Both ragi and jowar are highly nutritious grains, rich in protein, minerals, vitamins and fiber. Here is a nutritional comparison of ragi and jowar flour versus wheat and rice:
| Nutrient (per 100g) | Ragi flour | Jowar flour | Wheat flour | Rice flour |
|---|---|---|---|---|
| Calories | 328 | 329 | 364 | 370 |
| Carbohydrates | 60.9g | 60.9g | 76.3g | 79g |
| Protein | 7.3g | 11.6g | 12.6g | 6.8g |
| Fiber | 3.6g | 1.6g | 12g | 0.2g |
| Fat | 1.3g | 4.7g | 1.5g | 0.5g |
| Iron | 3.9mg | 4.1mg | 3.6mg | 0.8mg |
| Calcium | 344mg | 25mg | 30mg | 10mg |
As the table shows, both ragi and jowar are high in protein compared to rice and wheat flours. Ragi flour is exceptionally high in calcium, providing 344mg per 100g. It also provides more fiber than wheat flour.
Both ragi and jowar provide plenty of minerals like iron, magnesium, phosphorus and B-vitamins. Overall, ragi and jowar flours are nutrient-dense alternatives for gluten-free diets.
Health benefits of ragi and jowar
Including ragi and jowar in a gluten-free diet provides many health benefits:
Control blood sugar levels
Despite being grains, ragi and jowar have low glycemic index values. This means they do not lead to spikes in blood sugar levels compared to refined grains like white rice and wheat.
Studies show that ragi and jowar can help regulate blood glucose levels, especially for people with diabetes. Their high fiber and protein content helps slow digestion, preventing blood sugar spikes.
Reduce cholesterol
The fiber, antioxidants and phytochemicals in ragi and jowar may help lower cholesterol levels. Soluble fiber can bind to cholesterol in the gut and eliminate it from the body. Animal studies have found reductions in LDL and total cholesterol levels with ragi and jowar consumption.
Improve digestion
The high fiber content in ragi and jowar can promote digestion and gut health. Fiber adds bulk to stools and reduces transit time in the digestive tract. This helps prevent constipation and improves regularity.
Ragi bran is also prebiotic and enhances the growth of beneficial bifidobacteria and lactobacilli in the gut. Better digestion and beneficial bacteria support overall health.
Aid weight loss
Replacing refined grains like wheat and rice with ragi and jowar may help with weight management. Their fiber content provides satiety or feeling of fullness, which reduces calorie intake and helps control hunger.
Protein is also more satiating than carbohydrates and fats. The higher protein content of ragi and jowar increases satiety. Overall, their nutritional profiles support weight loss in a gluten-free diet.
Strengthen bones
Ragi is amazingly high in calcium, providing more than 300mg per 100g. Consuming ragi helps meet increased calcium needs, especially for growing children and aging adults.
Calcium helps build and maintain strong bones and teeth. Adequate calcium intake reduces risk of osteoporosis over time.
Reduce anemia risk
Iron deficiency is one of the most prevalent nutrient deficiencies worldwide, causing anemia. Both ragi and jowar provide good amounts of iron to help prevent iron deficiency.
Additionally, ragi contains a compound called polyphenol that enhances iron absorption. Consuming ragi along with vitamin C-rich foods maximizes iron absorption and utilization in the body.
Gluten-free recipes with ragi and jowar
Ragi and jowar are versatile gluten-free grains. Here are some simple recipes to include them in your diet:
Ragi dosa
To make soft and spongy ragi dosas, combine 1 cup ragi flour, 1⁄2 cup rice flour, 1⁄2 tsp fenugreek seeds and salt to taste. Add water to make a flowing batter. Allow to ferment overnight. Make dosas on a hot tawa with ghee or oil.
Ragi mudde
For a nutritious ragi ball dish, roast 2 cups ragi flour on low heat for 5-10 minutes till aromatic. Add salt and mix with water to make a soft dough. Shape into lemon-sized balls and serve with saaru or yogurt.
Ragi upma
Dry roast 1 cup ragi flour and set aside. In oil, add curry leaves, mustard seeds and split urad dal. Add vegetables like peas and finely chopped carrots. Add ragi flour, salt and water. Cook till thickened. Finish with lemon juice.
Jowar bhakri
To make soft jowar flatbreads, mix 1 1⁄2 cups jowar flour with 1⁄2 cup wheat flour, salt and oil. Knead adding water to make a soft dough. Rest for 30 minutes. Roll into circles and cook on a tawa till browned spots appear.
Jowar pongal
Dry roast 1 cup jowar and grind coarsely. In a pan, add jowar, moong dal, salt and water. Cook till dal is soft, adding water if required. Add cashews, pepper and ghee. Serve hot.
Jowar khichdi
Roast jowar and moong dal separately. In a pressure cooker, add jowar, moong dal, rice, turmeric, salt and water. Pressure cook for 2 whistles. Mash lightly and adjust consistency by adding water if required. Drizzle ghee and serve.
Potential concerns
Ragi and jowar are generally well-tolerated, even by those sensitive to other grains. However, some concerns and considerations include:
Phytates
Like most grains, ragi and jowar contain phytic acid or phytates. Phytates can bind to minerals like iron, zinc and calcium and reduce their absorption. Soaking, sprouting and fermenting grains help reduce phytate levels.
Oxalates
Ragi contains oxalic acid or oxalates that can bind calcium in the gut. But ragi is still a rich source of bioavailable calcium for the body. Consuming ragi along with milk enhances calcium absorption.
Goitrogens
Jowar contains goitrogens that may interfere with thyroid hormone synthesis when consumed in excess. Goitrogens are minimized by cooking and fermenting jowar.
Those with thyroid issues may want to limit intake of raw jowar flour or consume jowar cooked, sprouted or fermented to reduce effects of goitrogens.
Conclusion
Ragi and jowar are naturally gluten-free nutritious grains. They provide plenty of protein, minerals, vitamins and fiber. Including ragi and jowar in a gluten-free diet provides many health benefits like controlling blood sugar, improving digestion and bone health.
Both ragi and jowar are versatile grains that can be enjoyed in many preparations like dosas, porridges, flatbreads and pongal. With some considerations regarding phytic acid, oxalates and goitrogens, ragi and jowar are excellent gluten-free grains to include in a healthy diet.
