With diabetes on the rise in our country, often referred to as the ‘Diabetes Capital’ of the world, it’s essential to manage blood sugar through lifestyle changes and dietary choices. Those dealing with diabetes should pay extra attention to their diet, and one dietary addition that can help is finger millet, commonly known as ragi.
Ragi is a gluten-free grain packed with essential nutrients like calcium, protein, carbohydrates, fiber, and iron. Including ragi in your diet can assist in managing high blood sugar levels. Moreover, it has the added benefit of potentially reducing elevated blood pressure.
Integrating ragi into your meals is a straightforward process. You can prepare a range of dishes like halwa, kheer, porridge, dosa, idli, and roti using ragi flour.
How to Include Ragi in Your Diet
Ragi is a member of the millet family and stands out with its remarkable calcium (344 mg%) and potassium (408 mg%) content compared to other millets. It’s also a source of proteins, carbohydrates, dietary fiber, and various vitamins and minerals such as thiamine, riboflavin, niacin, folic acid, iron, and phosphorus.
One easy way to consume ragi is by making ragi porridge. Simply mix ragi flour with water or milk and cook it over low heat until it thickens. To enhance its flavor, consider adding honey or dates for natural sweetness. Ragi boasts a low glycemic index and may aid in cholesterol reduction. Diabetic individuals can safely consume 10-20 grams of ragi daily or on alternate days.
You can also create a healthier version of regular wheat roti by combining ragi flour with other gluten-free flours or wheat flour.
Try Ragi Pudding or Kheer
For a delightful treat, prepare Ragi Halwa or Kheer by roasting ragi flour in ghee and adding milk, jaggery, cardamom, and saffron. This results in a delicious and nutritious sweet dish, which is considered highly beneficial for health.