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is ragi beneficial for diabetes

Is Ragi Beneficial for Diabetes?

Nowadays, the most common health issue among people of every age is diabetes. From old people to small kids every one of them is suffering from diabetes which makes them question what can be the best eating option for them.

So, in this condition, millets are the best option for diabetes. One of the most nutritious millets is ‘Ragi’ also known as ‘Finger Millets’ in English. Ragi does not increase your blood level and can be added to your balanced diabetic diet plan. Now, the main question arises is that ‘Is Ragi good for diabetes?’

The answer is a Big ‘Yes’ ragi is an absolutely amazing substitute for white rice and wheat flour. Moreover, ragi will help in controlling your cholesterol level and maintaining your blood sugar level. Let’s know more about Ragi.

What Is Ragi?

Ragi is also known as ‘Naachni’ and in English ‘Finger Millets.’ Ragi is brown in colour and somewhat looks like whole mustard seeds. There are many ways of consuming ragi and numberless ragi benefits. Ragi is a highly nutritious millet containing micronutrients and macronutrients.  

Nutritional value of Ragi

Nutrients

Value

Total Fat

1.92g

Saturated Fat

0.7g

Polyunsaturated Fat

2g

Monounsaturated Fat

0.7g

Cholesterol

0mg

Sodium

5g

Potassium

40mg

Carbohydrates

80g

Sugar

0.6g

Protein

7.16g

Dietary Fibre

11.18g

Magnesium

137mg

 

Along with these major and minor nutrients, it is high in antioxidants like thiamine, niacin, folic acid etc. Ragi is a good source of amino acids like threonine, methionine, isoleucine, valine etc. And as you read above that the protein in ragi is abundant which makes it healthier. Overall ragi is full of beneficial and essential nutrients. People consume ragi in the purest form as it is not polished like other grains. 

Why Ragi Is a Better Substitute than Wheat & Rice for Diabetes?

Nutrition

Ragi (Finger Millet)

Wheat

Rice

Calories (per 100g)

328

339

130

Protein (per 100g)

7.3g

12.6g

2.6g

Dietary Fiber (per 100g)

3.6g

2.7g

0.4g

Calcium (per 100g)

344mg

29mg

28mg

Iron (per 100g)

3.9mg

3.19mg

0.80mg

Magnesium (per 100g)

137mg

126mg

25mg

Vitamin B1 (Thiamine) (per 100g)

0.42mg

0.41mg

0.07mg

Vitamin B3 (Niacin) (per 100g)

1.1mg

6.5mg

1.6mg

 

Ragi: It is high in dietary fibre and thus super beneficial for slowing down blood sugar levels in the body. Apart from that it is also rich in calcium, iron, and magnesium, which can be beneficial for bone health, digestion, and blood circulation. It also has a higher calorie content, so it provides more energy.

Some Benefits of Ragi for Diabetes

Due to the high carbohydrates in ragi, people with diabetes often wonder if their consumption will increase their sugar levels. However, ragi offers a wealth of nutrients that make it highly beneficial for diabetic patients. 

  1. Low Glycemic Index: The presence of complex carbohydrates and high fibre content in ragi slows down the rate of digestion, helping in maintaining lower blood sugar levels.

  2. Helps improve Insulin Insensitivity: The presence of magnesium in a high amount is very helpful as it gradually increases insulin insensitivity and fights against resistance in type 2 diabetes.

  3. Reduces Oxidative Stress: Oxidative stress is one of the core problems of any chronic disease. Researchers have found that ragi can reduce oxidative stress in the human body. So, ragi is good for diabetes as it will enhance your healing properties and will control oxidative stress as well as it’ll reduce inflammation.

Some Other Health Benefits of Ragi:

Ragi is an ideal choice over rice and wheat. Ragi effectively helps malnourished patients to restore health and prevent several diseases. Some of the other health benefits of ragi include:

  • It helps maintain body temperature on hot summer days. 

  • Ragi is nourishing for lactating mothers and babies as it is rich in iron and calcium. 

  • It is rich in protein and highly recommended for people seeking a protein-rich diet. 

  • It is loaded with calcium and parents’ osteoporosis. 

  • Dietary fibre in ragi improves digestion. 

Simply, ragi is a highly nutritious millet and contains high fibre content. It can be consumed in different forms. It regulates blood sugar levels and slows starch absorption. 

Let’s know what are the ways of adding ragi to your diet to make it healthy and balanced. Individuals consume in the form of flatbread, bakery products, puddings etc. As diabetes patients can make so many dishes of ragi and enjoy ragi benefits. Some of them are: -

  • Ragi Uthappam

  • Ragi Dosa

  • Ragi Dhokla

  • Ragi Halwa

  • Ragi Idli

  • Ragi Roti Or Stuffed paratha

  • Ragi porridge

  • Ragi oats ladoo made from organic jaggery and A2 Bilona Cow Ghee

People can also consume them in the form of beverages like shakes or kanji by adding organic jaggery. The best time to consume it is in the morning as it reduces appetite and will not make you hungry frequently. 

NOTE: People who are suffering from a kidney disorder, diarrhoea and thyroid disorder should avoid eating ragi as it’ll have a negative impact on them.

Conclusion

Ragi is beneficial for diabetes people. This diabetic-friendly millet is full of essential nutrients. It contains extreme amounts of protein and calcium as compared to other grains. It helps to stabilize your blood sugar level and relieves you from inflammation and oxidative stress. In the end, we hope you got an answer to your questions regarding, ‘Is ragi good for diabetes? So, now wait no more, just grab the packet of ragi flour or ragi millet from our online store and enjoy ragi benefits.

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