Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Ragi for sugar patients a complete guide to its benefits and uses
What is ragi?
Introduction to ragi and diabetes
Ragi is a highly nutritious cereal crop. Widely grown in Africa and south Asia, Indian and Nepal. Which rich in calcium 3 to 10 times more than milk making it more essential for bones health.
Why ragi is called a superfood?
Ragi is superfood known for its nutritional value high in fiber keeps you full for longer, prevents constipation support health weight management, low in GI meaning it releases sugar slowly into the blood and stop cravings. Packed with iron & minerals.
Ragi and diabetes connection
Ragi has low to medium GI compared to rice and wheat which slowly releases glucose in bloodstream prevents sudden sugar spikes.
High in fiber which slows the digestion and carbohydrate absorption so it will help in control weight managements. Rich in polyphenols & antioxidants: These compounds improve insulin sensitivity which reduce oxidative stress linked to diabetes issues.
Ragi for sugar patients
- Rich in fiber and low glycaemic index: Ragi has low glycaemic index and high fiber that keeps blood sugar level under control.
- High calcium and iron content: Calcium support bone health and iron boost haemoglobin level in blood stream
- Protein – rich grain for diabetics: Ragi contain 7 – 10g protein in 100g which slows the digestion and sustain energy for long run.
Health benefits of ragi for sugar patients
- Helps in controlling blood sugar levels: Ragi for blood sugar control which has medium to low GI that keep your body sugar level under control.
- Aids in weight management: People often use ragi for weight loss in diabetes because it contains fiber and protein which prevents overeating and reduce a major diabetes risk factor.
- Improves digestion and guts health: Ragi keep the body digestion slow and steady so it can absorb by body properly and provide better nutrition to body for work.
- Heart health and cholesterol management: Ragi for heart patients which is low in fat and cholesterol contains magnesium, which supports healthy blood pressure and improve insulin level in blood stream.
How to include ragi in a diabetic diet
- Ragi porridge for diabetics: Cook ragi flour in water and add some nuts instead of sugar add honey or stevia.
- Ragi roti and chapati: Use ragi flour alone or mix with whole wheat flour and pair with high fiber veggies with palak, methi, lauki for added nutrition.
- Ragi dosa and idle for breakfast: Ferment ragi lower in GI and improves digestibility naturally make dosa/idle batter with ragi and urad dal for healthy filling.
- Ragi malt and smoothies: Ragi malt is a traditional drink made from ragi flour.
- Smoothies: Ragi + yogurt + berries smoothie, ragi + almond milk + chia seeds and ragi + spinach + avocado + cucumber
Other grains vs Ragi for sugar patients
Ragi vs wheat
1. Glycemic index
- Ragi has 54 – 68 GI score which is good for diabetic patients.
- Wheat has 60 – 70 GI which could be harmful for sugar control.
2. Fiber
- Ragi is very high in fiber which improves satiety and blood sugar level.
- Wheat has decent fiber but lower than ragi.
3. Micronutrients
- Ragi has excellent source of calcium, iron, and antioxidants which is beneficial for bone health and anaemia prevention.
- Wheat is good source of B – vitamin, protein and lower calcium.
Ragi vs Rice
Ragi and Rice which is better for sugar
1. Glycemic index
- Ragi has 54 – 68 slower glucose release than rice.
- Rice has very high in GI which cause quick sugar spikes and harmful for sugar patients.
2. Fiber
- Ragi: Very high in fiber (esp. soluble fiber) → slows digestion, controls sugar.
- White rice: Very low in fiber.
Ragi vs oats
Glycemic Index
Ragi (finger millet)
- GI ≈ 54–68 (low to medium).
- Still raises sugar if eaten in large amounts.
Oats
- Steel-cut/rolled oats GI ≈ 50–55 (low).
- Instant oats GI ≈ 65–79 (medium to high).
Fiber Content
- Ragi: High in insoluble which slows down the digestion and pushes it work naturally.
- Oats: Very high in beta-glucan soluble fiber which proven to reduce after meal sugar spikes and cholesterol.
Expert tips on consuming Ragi for sugar patients
Best time to eat ragi for diabetics: The best time to eat ragi for diabetics is in the morning or midday. Avoid taking large ragi meals at dinner
How Much ragi should a diabetic eat daily?
A diabetic patients can safely eat 30 – 50g ragi flour daily at breakfast or lunch paired with protein and vegetables.
Precautions
- Portion control
- Avoid sugar
- Pair with protein and fiber
- Not for bedtime meals
Side effects
- May increase sugar if overeaten
- Can raise uric acid levels
- Digestive issues
Final thoughts can muesli really help in weight loss?
Why ragi is a safe and healthy choice for sugar patients because it is rich in nutrients like fiber, iron, calcium and low GI which keeps the blood sugar level under control and prevent sudden hunger spikes and craving. But ragi has multiple health benefits despite you should take ragi in more balanced approach so you can take more health benefits.
Yes, ragi has low to medium GI, higher fiber and slow releasing carbs, making it suitable for diabetes patients.
About 30 – 50 g flour per day one ragi based meal is enough for a day.
Ragi is better than white rice in every aspect of nutrition.
Yes, but in controlled portions. Eating too much can create digestive issue and increase blood sugar level.
Ragi dosa and ragi roti are best ragi recipes.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
