Ragi malt is more than just a health drink—it’s a timeless Indian remedy, a traditional energy booster, and a deeply nourishing meal in a glass. Made from ragi (finger millet), this malted drink has been part of Indian kitchens for generations, especially in southern states like Karnataka, Andhra Pradesh, and Tamil Nadu. It’s loved not just for its smooth texture and earthy taste but also for its impressive health benefits.
In recent years, as more people shift towards natural, whole-food-based diets, ragi malt has gained well-deserved popularity across age groups. What sets it apart from trendy supplements and packaged “health foods” is its simplicity. With just a few wholesome ingredients—ragi flour, water or mil, jaggery or a pinch of salt—you get a delicious drink packed with calcium, iron, dietary fiber, antioxidants, and essential amino acids.
Ragi malt is especially valuable for those seeking a gluten-free, easily digestible, and budget-friendly option to boost their daily nutrition. It supports bone health, aids digestion, balances blood sugar levels, and even helps with weight management. From toddlers and schoolchildren to pregnant women and senior citizens, ragi malt is a nourishing choice for all.
In this blog, we’ll explore the benefits of drinking ragi malt, its nutrient profile, how to prepare it, and the best ways to include it in your daily routine.
Nutritional Value
Here’s the nutritional value of finger millet (ragi) for a 30-gram raw serving, which is the approximate amount used in one glass of ragi malt:
- Energy: 101 kcal
- Protein: 2.3 g
- Total Fat: 0.45 g
- Dietary Fiber: 3.45 g
- Carbohydrate: 21.8 g
- Calcium: 105 mg (8% Daily Value (DV))
- Iron: 1.17 mg (7% DV)
- Magnesium: 41 mg (10% DV)
- Phosphorus: 85 mg (7% DV)
- Manganese: 1.78 mg (77% DV)
- Zinc: 0.69 mg (6% DV)
- Thiamine (B1): 0.13 mg (11% DV)
- Riboflavin (B2): 0.06 mg (5% DV)
- Vitamin E: 6.6 mg (44% DV)
Health Benefits
Here are the benefits of drinking ragi malt ot finger millet porridge daily.
1. A Good Source of Calcium
One of the standout benefits of ragi malt is its high calcium content. Ragi delivers about 344 mg of calcium per 100 grams—significantly more than most other cereals. Even a single serving of ragi malt can offer around 100 mg of calcium, which is about 8% of the daily value.
Calcium is essential for maintaining bone density, preventing osteoporosis, and supporting healthy teeth. For growing children, lactating mothers, and aging adults, ragi malt is a natural and effective way to meet daily calcium needs.
If you’re looking to boost your intake further, explore these foods rich in calcium!
2. May Aid in Weight Loss
Ragi malt is a delicious and filling drink thanks to its fiber content. It slows digestion, helps you stay full longer, and may curb frequent snacking—making it a smart choice for appetite control and weight maintenance.
The complex carbohydrates and fiber in ragi release energy slowly, helping you stay full longer and avoid sharp blood sugar spikes. When enjoyed regularly instead of sugary or processed breakfasts, ragi malt can support weight management in a balanced and sustainable way.
Additionally, ragi is an excellent source of manganese, a trace mineral that supports thyroid hormone balance and fat metabolism—both of which play a key role in maintaining a healthy body weight.
However, there are limited studies directly linking ragi malt to weight loss benefits.
3. May Help Manage Blood Sugar Levels
For people with diabetes or prediabetes, ragi malt is a healthier alternative to refined cereals and sugary drinks. Ragi has a low glycemic index, meaning it releases glucose into the bloodstream gradually, helping to avoid sudden spikes in blood sugar levels.
Millets, including finger millet, are rich in natural phenolic compounds that reduce oxidative stress and protect the insulin-producing β-cells in the pancreas.
A unique fiber called β-glucan, specifically Ec-βG extracted from ragi seeds, has been shown to inhibit enzymes like α-amylase and α-glucosidase. This slows carbohydrate digestion and helps lower blood sugar levels, demonstrating strong antidiabetic effects.
Additionally, millets, including finger millet, contain low-digestible starch and resistant starch, which help regulate blood glucose by slowing the digestion and absorption of carbohydrates.
Although ragi malt is rich in nutrients that may help manage blood sugar levels, more human studies are needed to confirm these effects.
4. Naturally Cooling and Hydrating
During hot summers, ragi malt serves as a traditional coolant for the body. When mixed with water, buttermilk, or coconut milk, it helps maintain body temperature and prevent dehydration. This makes it a perfect mid-morning or afternoon drink to keep the body energized and refreshed without any caffeine or sugar crash.
5. May Boost Immunity
Ragi malt may support immune health thanks to its wealth of nutrients like iron, calcium, zinc, antioxidants, and amino acids. These compounds help reduce oxidative stress and inflammation, helping the body fight off infections.
Sprouted ragi flour, in particular, increases the bioavailability of these nutrients and enhances the drink’s immune-boosting potential.
6. Gluten-Free and Allergen-Friendly
Ragi is naturally gluten-free, making ragi malt a safe and nutritious option for individuals with gluten intolerance or celiac disease.
Unlike wheat or barley-based drinks, ragi malt doesn’t cause bloating or digestive discomfort in sensitive individuals. It is also free from common allergens when made with plant-based milk.
7. May Support Heart Health
Ragi malt may offer heart-protective benefits due to the presence of bioactive compounds like dietary fiber, antioxidants, and polyphenols.
Finger millet ethanol extracts have been shown to exert antihypertensive effects in animal studies by influencing the renin-angiotensin system—a key regulator of blood pressure. This suggests that regular consumption of ragi-based foods like ragi malt could help manage high blood pressure, which is a major risk factor for cardiovascular diseases.
In addition, millets, including finger millet, are rich in plant sterols and other phytochemicals that may help lower cholesterol synthesis and improve lipid metabolism.
Although some findings are more extensively studied in other millets, such as sorghum or foxtail millet, finger millet’s similar nutrient and phytochemical profile suggests it may offer comparable cardiovascular support.
Together, these effects make ragi malt a potentially heart-friendly addition to a balanced diet.
How to Prepare Ragi Malt
Making ragi malt at home is simple and takes just a few minutes:
- Start by mixing 2 tablespoons of ragi flour with half a cup of water to form a smooth slurry without lumps.
- In a pan, bring 1 to 1½ cups of water to a boil. Slowly add the ragi slurry to the boiling water while stirring continuously to prevent clumping.
- Cook the mixture on medium to low heat for about 5 to 7 minutes, or until it thickens to a porridge-like consistency and the raw smell disappears.
- Once cooked, you can customize the malt. For a sweet version, add jaggery, cardamom powder, and milk, or keep it dairy-free with water and a natural sweetener. For a savory twist, season it with buttermilk and a pinch of salt. Serve warm for the best experience.
Best Time to Drink Ragi Malt
Ragi malt can be consumed in the morning as a breakfast drink or in the afternoon as a snack. Avoid drinking it late at night, especially if made with milk, as it may feel heavy for some people.
In summers, the savory buttermilk version keeps the body cool, while the warm sweet version is better suited for winters.
Who Should Avoid Ragi Malt?
While ragi malt is generally safe for most people, those with kidney issues or very low blood pressure should consult a doctor before consuming it frequently due to its potassium and oxalate content. Also, people with iron overload (hemochromatosis) should limit iron-rich foods like ragi.
In Closing
Ragi malt is more than just a traditional beverage—it’s a nutrition-packed elixir that supports overall well-being.
While the drink is rich in antioxidants and nutrients that aid in weight loss, help manage blood sugar, support heart health, and boost immunity, there is limited research directly linking ragi (finger millet) or ragi malt to these benefits.
Still, it deserves a regular spot in your summer diet with its nutrients packed into one glass!
