Ragi for Diabetics: Smart and Healthy Cooking Tips

Blogs26 Mar 2025

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!

It is also a great addition to a low calorie diet food plan, making it a nutritious choice for those looking to maintain a healthy lifestyle.

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?

Why Ragi is Beneficial for Diabetes?

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. 

Is ragi good for diabetes patients? Yes, ragi is considered a great option for individuals managing diabetes due to its high fibre content. The ragi benefits for diabetes are so many that you might want to consider adding to your diabetic meal plan. Including oats for diabetes alongside ragi can further help in maintaining stable blood sugar levels.

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.

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!

Beyond its antioxidant properties, ragi is also valued for its impact on blood sugar regulation. One of the key reasons it is recommended for diabetics is its slow glucose-releasing nature, which prevents sudden spikes. Additionally, the food value of ragi makes it a highly nutritious grain that offers numerous health benefits.  Understanding its glycemic index further highlights why it’s a smart dietary choice.

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 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:

Ingredients:

• 2 tablespoons ragi flour

• 1 cup water

• Jaggery or sugar (as per taste)

• Milk or coconut milk (optional)

Instructions:

• Mix ragi flour with water in a bowl, ensuring there are no lumps.

• Cook the mixture on low heat, stirring continuously until it thickens.

• Add jaggery or sugar for sweetness.

• For a creamier texture, add milk or coconut milk.

• Serve hot and enjoy!

Ragi Roti:

Ingredients:

• 1 cup ragi flour

• Salt (as per taste)

• 1 finely chopped onion

• 1 grated carrot

• Coriander leaves (chopped)

• 1 green chilli (finely chopped)

• Water (as needed)

Instructions:

• In a mixing bowl, combine ragi flour, salt, onion, grated carrot, coriander leaves, and green chilli.

• Gradually add water and knead into a soft dough.

• Divide the dough into small portions and roll them into circles.

• Heat a griddle and cook each flatbread, flipping occasionally, until both sides are evenly cooked.

• Serve warm with chutney or curd.

Ragi Dosa:

Ingredients:

• 1 cup ragi flour

• ½ cup rice flour

• ¼ cup urad dal flour

• Water (as needed)

Instructions:

• In a bowl, mix ragi flour, rice flour, and urad dal flour.

• Gradually add water to form a smooth batter.

• Allow the batter to ferment overnight for better texture and flavour.

• Heat a non-stick pan and pour a ladle of batter, spreading it in a circular motion.

• Cook on medium heat until the edges lift, then flip to cook the other side.

• Serve hot with chutney or sambar.

Ragi Idli:

Ingredients:

• 1 cup ragi flour

• ½ cup rice flour

• ¼ cup urad dal flour

• Water (as needed)

• Oil (for greasing)

Instructions:

• In a bowl, mix ragi flour, rice flour, and urad dal flour.

• Gradually add water to form a smooth batter.

• Allow the batter to ferment overnight for a soft texture.

• Grease idli moulds with oil and pour the batter into them.

• Steam the idlis in a steamer for about 10-12 minutes.

• Serve hot with coconut chutney or sambar.

Are There Any Side Effects of Ragi for Diabetics?

Ragi is a healthy food but consuming it in excess may have some drawbacks. While the health benefits of ragi include high fibre and calcium, overeating can cause digestive issues like bloating or constipation. The ragi nutritional value also includes carbohydrates, which, if not balanced with protein or fibre, may lead to blood sugar spikes.

Processed ragi flour benefits may be lower than whole ragi, as some fibre is lost during refining. In rare cases, excessive intake may interfere with thyroid function due to its goitrogenic properties. However, when eaten in moderation, ragi for sugar patients can be a great addition to diet plans, supporting overall health.

Ideal Time to Eat Ragi for Better Blood Sugar Control

You might be wondering, is ragi good for diabetics? Absolutely! But when you eat it matters just as much. The best time to have ragi is in the morning or at lunch—it keeps you full longer and provides steady energy. Late at night? Not the best choice. Your body slows down digestion while you sleep, which might not help with blood sugar control.

To get the most health benefits from ragi, go for whole or sprouted ragi instead of refined flour. The ragi nutritional value stays intact when paired with fibre or protein, helping slow sugar absorption. Skip the extra sweeteners—they take away from its benefits. Instead, try easy ragi recipes for diabetics like porridge or dosa. When eaten in moderation, ragi fits perfectly into balanced diet plans, making it a great way to manage blood sugar without giving up on tasty meals.

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, and desserts for diabetics include ragi biscuits, offering a nutritious and tasty alternative to traditional sweets.

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.

If you’re interested in learning more about mindfulness and healthy aging, then explore Right Shift. Whether you're looking for expert guidance on building healthier routines or need help with meal planning, we’ve got you covered. Check out our free meal plan creator and assess your well-being with our health score calculator. Plus, explore our nutritious food items like Millet Oats, Jaggery Cookies, and Millet Mixes—packed with wholesome goodness to support your journey. Make the Right Shift today!

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