Short Answer: Ragi is good for diabetes. Because it has complex carbohydrates, dietary fiber, and phytochemicals and they can lower blood sugar levels, improve insulin sensitivity, and prevent complications.
Diabetes is a condition that affects your pancreas and your blood sugar levels.
In diabetes, your body either does not produce enough insulin or cannot use it properly.
Insulin is a hormone that helps your cells take in glucose from the blood and use it for energy.
This can lead to various health problems, such as high blood pressure, heart disease, kidney damage, nerve damage, eye problems, and infections.
One of the key factors in managing diabetes is diet.
What you consume can affect your blood sugar levels, which can impact your diabetes symptoms and overall health.
To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits, vegetables, and legumes and avoid refined carbohydrates like white bread, white rice, and sugary foods.
Now, ragi is a type of cereal grain that is also known as finger millet.
People usually eat ragi as flour, which can be made into bread, porridge, or pancakes.
Ragi is good for diabetes because it contains complex carbohydrates, dietary fiber, and phytochemicals.
These ingredients can help lower blood sugar levels, improve insulin sensitivity, and prevent spikes and crashes.
Ragi is also beneficial for both type 1 and type 2 diabetes, as it can reduce the need for insulin injections and oral medications.
100 grams of ragi flour can give you 72% of your daily carbohydrate needs, 15% of your daily protein needs, 10% of your daily fiber needs, and 5% of your daily iron needs.
Complex carbohydrates can provide a steady source of energy and prevent sudden changes in blood sugar levels.
Dietary fiber can slow down the digestion and absorption of glucose and lower cholesterol levels.
Phytochemicals can act as antioxidants and anti-inflammatory agents and protect the cells from oxidative stress and inflammation.
Furthermore, ragi is a gluten-free food and gluten-free foods are good for diabetes.
Because, gluten can trigger an immune response in some people with diabetes and worsen their condition.
You can eat up to 100 grams of ragi flour per day safely.
More than that can cause bloating, gas, and constipation.
Also, you shouldn’t eat ragi if you have kidney problems or gout to prevent kidney stones and uric acid accumulation.
Because, ragi is high in oxalates and purines, which can form crystals in the urine and joints.
You can buy fresh ragi grains in your local market or can order them online.
Always choose organic and unpolished ragi grains.
Because, they are free of pesticides and preservatives and retain more nutrients.
You can store them in an airtight container in a cool and dry place for up to six months.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing diabetes effectively.
I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.