Ragi or finger millets had been grown in tropical regions for thousands of years. Millions of people have been using them in their foods. They have become part of human food.
Ragi is the millet that is grown throughout the year due to its drought-tolerant property. It is packed with nutrients that have proved to be beneficial for the health of the person if consumed in the right quantity. Is ragi good for diabetes? Can it help people with diabetes to regulate their diabetes? Can diabetic patients eat ragi? Let’s take a look.
Ragi Nutrition Facts
Ragi is rich in critical nutrients when compared to other millets. Because of its high vitamin content, it is even a healthy substitute for other common cereal and grain crops like wheat and rice. It has high levels of calcium, iron, phosphorus, vitamin A, vitamin B complex, dietary fiber, and important amino acids. It is excellent for bone health because of its high calcium content.
Additionally, it contains phytochemicals and phenolic substances that support the body’s strong antioxidant functions. Because it contains no cholesterol, it is a fantastic diet choice for those who suffer from cardiac conditions and aids in weight loss.
The nutritional content of ragi per 100 grams of serving is displayed in the following chart:
- Energy: 336 kcal
- Protein: 7.7 gm
- Fat: 1.5 gm
- Fibre: 11.5 gm
- Carbohydrate: 72.6 gm
- Calcium: 350 mg
- Iron: 3.9 mg
- Magnesium: 137 mg
- Phosphorus: 283 mg
- Manganese: 5.94 mg
- Potassium: 408 mg
Ragi Glycemic Index
Ragi’s score on the glycemic index (GI) is between 54 to 68 and whether you use ragi whole grain or in atta form determines how much glycemic index it contains.
Does Ragi help people with diabetes?
Both type 1 and type 2 diabetes can benefit from ragi. Ragi is a good source of fiber, which helps you feel fuller for longer. This is a list of diabetic foods high in fiber. Since ragi is a good source of fiber, it can readily help patients with diabetes who struggle with hunger.
Because of its low glycemic content, blood sugar rises can be avoided. It is advised that individuals with diabetes consume roughly 50–60% of their total carbohydrate intake as ragi. This may help them manage their diabetes.
Health Benefits of Ragi Flour for Diabetes
Ragi flour, also known as finger millet flour, is known for its numerous health benefits, particularly in managing diabetes. Here are some of the health benefits of including ragi flour in a diabetic diet:
Low Glycemic Index: Ragi flour helps regulate blood sugar levels because it has a low glycemic index. Because it avoids abrupt spikes in blood sugar, this is especially advantageous for people with diabetes.
Rich in Dietary Fiber: By regulating blood sugar levels and enhancing digestion, ragi flour’s high dietary fiber content helps manage diabetes.
Rich in Nutrients: It is a good source of important nutrients including vitamin D, calcium, and iron, which are useful for general health, especially for people with diabetes.
Gluten-Free: Ragi flour is naturally gluten-free, which makes it a great option for diabetics who also have celiac disease or gluten sensitivity.
Weight management: Eating ragi flour can assist in keeping a healthy weight, which is necessary for efficient diabetes management.
A diabetic diet that includes ragi flour can improve blood sugar regulation and offer a number of other health advantages.
Other Health Benefits of Ragi
Prevents Cancer
Ragi is rich in antioxidants and phytochemicals that have broad anti-carcinogenic effects and aid in cancer prevention. It contains ferulic acid, which prevents cancer by having amazing inhibiting effects on induced carcinogenesis.
Treats Anemia
Since ragi is a known iron powerhouse, it helps anemic individuals by raising their blood’s hemoglobin level.
Reduces Heart Ailments
Ragi contains neither sodium nor cholesterol. For those who suffer from heart conditions, this is therefore strongly advised. It lowers bad cholesterol and raises good cholesterol since it contains niacin and vitamin B3. This increases heart health and cardiac muscle function.
Ragi’s antioxidant qualities and ability to prevent collagen crosslinking aid to lessening the stiffness of elastic tissues in the skin, blood vessels, and tendons, which delays the aging process.
Ragi Flour for Diabetes
In short, ragi flour’s high fiber content and low glycemic index (GI) make it an excellent choice for diabetes management. Ragi flour doesn’t quickly raise blood sugar levels after consumption, in contrast to other grains and flour.
People with diabetes benefit from this gradual release of sugar since it helps regulate blood sugar levels. Additionally, the fiber in ragi flour maintains a healthy digestive system and helps control blood sugar levels.
Best Ways to Incorporate Ragi into Your Diet for Diabetes Management
Ragi is a very nutrient-dense grain that has several health advantages, particularly for diabetics. Its high fiber content can enhance insulin responsiveness and assist in controlling blood sugar levels. The following are some of the best methods to use ragi in your diet to effectively manage your diabetes:
Ragi Porridge: Warm and cozy ragi porridge is a great way to start the day. Ragi flour should be combined with milk or water and cooked until it becomes thick and creamy. For added taste, you can add some chopped fruits or use a natural sweetener like stevia.
Ragi Roti: Mix ragi flour, water, and a dash of salt to make tender and nourishing ragi rotis. Flatten the dough into thin rings after kneading it. On a heated skillet, cook the rotis till golden brown. Savor them with yogurt or your preferred vegetable curry.
Ragi Cookies or Biscuits: Make some ragi cookies or biscuits to celebrate healthy munching. Combine ragi flour, ghee, a pinch of baking powder, and a tiny bit of sugar. Form the dough into little cookies, then bake them till brown and crispy.
Bottomline
Ragi flour for diabetes is best. Its proteins, minerals, calcium, potassium, magnesium, antioxidants, and inflammatory qualities make it beneficial not only for diabetics but also for those with vitamin deficiencies, obesity, bone issues, and many other conditions. Due to its anti-inflammatory and antioxidant qualities, ragi is more beneficial when consumed by people with type-2 diabetes. So, instead of asking, “Is ragi good for diabetes?” start eating it!
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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