Is Raagi Good for Diabetes? (Expert Answer)

Short Answer: Ragi is good for diabetes because it has dietary fiber complex carbohydrates protein essential minerals like calcium iron low glycemic index high fiber content that positively affects blood sugar levels by reducing the absorption glucose into bloodstream lowers cholesterol levels improves digestion prevents constipation reduces risk some cancers whole grain good for diabetes because has low glycemic index high fiber content that positively affects blood sugar levels by reducing the absorption glucose into bloodstream lowers cholesterol levels improves digestion prevents constipation reduces risk some cancers

Diabetes is a condition that affects your blood sugar levels.

It can cause various health problems, such as nerve damage, kidney failure, heart disease, and vision loss.

One of the key factors in managing diabetes is diet.

What you consume can affect your insulin sensitivity, which can impact your blood sugar levels and overall health.

To effectively manage diabetes, you should consume foods rich in fiber, protein, and healthy fats like ragi and avoid foods high in refined carbohydrates, added sugars, and saturated fats like white bread and cakes.

Now, ragi is a type of cereal grain that is also known as finger millet or Eleusine coracana.

People usually eat it as a porridge or make flatbreads and baked goods from it.

Ragi is good for diabetes because it contains dietary fiber, complex carbohydrates, protein, and essential minerals like calcium and iron.

Fiber can help lower blood sugar levels by slowing down the digestion of carbohydrates.

Complex carbohydrates can provide a steady source of energy without spiking blood sugar levels.

Protein can help regulate appetite and prevent muscle loss.

Calcium and iron can support bone health and prevent anemia.

Amount of ragi you can eat per day safely depends on your individual needs and preferences.

Generally speaking, one cup (185 grams) of cooked ragi provides about 328 calories, 72 grams of carbohydrates (including 12 grams of fiber), 7 grams of protein, and 1 gram of fat.

You can adjust the amount according to your portion size and calorie goals.

Fiber can positively affect blood sugar levels by reducing the absorption of glucose into the bloodstream.

It can also lower cholesterol levels, improve digestion, prevent constipation, and reduce the risk of some cancers.

Furthermore, ragi is a whole grain that is good for diabetes because it has a low glycemic index (GI), which means it does not cause a rapid rise in blood sugar levels after eating.

Because it has a high fiber content that slows down the digestion of carbohydrates.

You can eat one or two servings (about 185 grams) of cooked ragi per day safely if you have diabetes or are at risk of developing it.

More than that can cause bloating, gas, diarrhea, or nausea due to the high fiber content.

That’s why I suggest you limit your intake to one or two servings per day to minimize these side effects with reasons.

Also, you shouldn’t eat ragi if you have celiac disease or gluten intolerance to prevent allergic reactions or digestive problems.

Because ragi contains gluten proteins that may trigger an immune response in some people.

You can buy fresh or dried ragi from your local market or online stores.

Always choose organic or non-GMO varieties for better quality and safety.

Because they are free from pesticides or genetically modified organisms that may harm your health.

You can store them in an airtight container in a cool and dry place for up to six months.

Because they are prone to spoilage if exposed to moisture or heat.

Finally, remember that maintaining a healthy lifestyle is key to managing diabetes effectively.

This includes following a balanced diet plan that suits your needs;

exercising regularly

monitoring your blood sugar levels;

taking medications as prescribed; attending regular check-ups; managing stress;

quitting smoking.

limiting alcohol intake.

getting enough sleep.

staying hydrated.

eating mindfully.

enjoying social activities.

seeking support from family and friends.

joining online communities.

learning more about diabetes.

staying motivated.

celebrating achievements.

setting realistic goals.

being flexible.

adapting to changes seeking help when needed.

I always recommend my patients with diabetes to follow a diabetes-friendly diet plan to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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