Ragi for Diabetics: Smart and Healthy Cooking Tips

Blogs13 Aug 2024

There’s one type of millet that is typically fed to babies, younger children and older adults the most. It's an excellent source of essential nutrients and dietary fibre, filling to eat and provides a host of health benefits too. Which millet type is it? Well, it’s none other than Ragi!

Cultivated in Karnataka, Tamil Nadu, Rajasthan, and Andhra Pradesh, ragi is one of the primary foods for the rural population in the south of India. Ragi is also known as finger millet and is either light brown, dark brown or white. You can ideally make a variety of things using Ragi, such as rotis, cakes, cheelas, dosas, cookies, porridge and upma. It’s an excellent source of calcium, fibre and amino acids and has been popular over the past decade for its weight loss benefits; however, recent research also points to ragi being a healthy food for diabetics. In this article, we’ll look at Ragi’s nutritional profile and its links to diabetes.

Nutritional Profile of Ragi: Is ragi good for diabetics?

Low glycemic index in Ragi

Ragi is one food item that features a low glycemic index and this makes it a healthy food for diabetics. But what does a low glycemic index mean? The glycemic index represents how much a certain food can cause the blood glucose levels to change in the body. A food item with a low glycemic index means that the food causes a slower release of glucose, which is good for those suffering from diabetes.

High fibre content

Finger millet contains more dietary fibre than most other cereals. This fibre comes in soluble and insoluble forms both of which have excellent health benefits for the body. High-fibre foods such as ragi may delay intestinal transit time of food hence enhancing nutrient absorption, lower blood lipids, and cholesterol levels and reduce the risk of heart conditions. Additionally, they may keep one feeling fuller.

Protein and amino acid composition

Ragi contains protein and a huge amount of essential amino acids that are responsible for the growth and development of the body.

Micronutrients

Ragi is a nutrient-dense cereal filled with the goodness of micronutrients such as Calcium, Iron, Potassium, Thiamin, Niacin, Riboflavin etc.

Ragi For Diabetics: Is it Beneficial?

Diabetes is a metabolic condition that affects millions of people in India. It’s a condition in which a person’s blood sugar levels are constantly higher than the healthy limit due to their inability to utilise insulin. Managing diabetes requires proper attention to meal times, meal quantity and the kind of food you eat as this may fluctuate blood sugar levels. The goal is to ensure that your blood sugar levels don’t sharply rise and remain normal. The ragi benefits for diabetes are so many that you might want to consider adding to your diabetic meal plan.

The low glycemic index of Ragi means a lower ability to enhance blood sugar and ability to absorb starch. Due to its high fibre content, ragi may slow down digestion, keep you feeling satiated for longer and aid in the gradual release of glucose in the body. This particular effect makes it a low-cost healthy food for diabetics!

Ragi for diabetes patients is also a source of important phytochemicals which might help prevent cell damage that occurs due to the formation of free radicals. Diabetes can cause oxidative stress and lead to harming lipids, proteins and even DNA. Ragi is filled with antioxidants that may fight oxidative stress and offer protective benefits.

Ragi Recipes: Food You Can Make With Ragi for High Blood Sugar Patients

Cooking with ragi is fairly simple and adding this ingredient to your regular dishes can give you a sense of variety and change in flavour along with exceptional nutrition. Here are a few ragi recipes you can try as a way to include more ragi into your diet:

Ragi Porridge:

A popular South Indian breakfast option, you can make ragi porridge by mixing 2 tablespoons of ragi flour with 1 cup of water, ensuring there are no lumps. Cook this mixture on low heat, stirring continuously until it thickens. Add jaggery or sugar for sweetness and serve hot. You can also add milk or coconut milk to make it creamier.

Ragi Roti:

Make a healthy and delicious flatbread using ragi flour. Combine 1 cup of ragi flour with salt, finely chopped onion, grated carrot, coriander leaves, and green chilli. Add water and knead the dough. Roll out the dough into small circles and cook on a hot griddle, flipping it occasionally until both sides are cooked.

Ragi Dosa:

A healthy twist to the traditional dosa, ragi dosa is made by mixing ragi flour, rice flour, and urad dal flour with water to form a batter. Allow the batter to ferment overnight. Heat a non-stick pan and pour a ladle of batter, spreading it in a circular motion. Cook the dosa on medium heat and flip to cook the other side. Serve with chutney or sambar.

Ragi Idli:

Prepare a healthy version of idli by mixing ragi flour with rice flour, urad dal flour, and water. Allow the batter to ferment overnight. Grease idli moulds with oil and pour the batter into them. Steam the idlis in a steamer for about 10-12 minutes. Serve with coconut chutney or sambar.

Conclusion

Ragi for diabetes is a nutrient-dense cereal that may not be as popular as wheat or rice but has a variety of health benefits to offer. One of the main ones is that it is a great option for diabetics as it has a low glycemic index and high fibre content that may help lower blood sugar fluctuations and keep one feeling full for longer. You can use ragi in several ways if you want to add it to your diet. Some popular ragi dishes are ragi porridge, ragi dosa, ragi idli etc.

For those interested in including ragi in your diet, there are two diabetes control tips to keep in mind and check with your healthcare provider:

1. Ragi is filled with soluble and insoluble fibre which might slow digestion. This may be unfavourable for those with digestive issues such as constipation and others. For this reason, some avoid consuming ragi at night as well.
2. The glycemic index of ragi is low, however, other cereals possess a lower GI and can be explored while creating a meal plan with a qualifies dietician for diabetics.

To learn more about nutrition, health and happy ageing, explore our detailed and informative blogs on a host of important topics here on Right Shift .