Ragi (finger millet) has been used as a cereal in India for centuries. It is a good source of protein, dietary fibre, minerals, and vitamins. It is especially beneficial for people who are trying to lose weight or maintain a healthy weight because it is low in calories and high in fibre. Ragi also helps to control blood sugar levels and can be helpful for people with diabetes.
The Nutritional Profile of Ragi
Any food's glycemic index, or GI, reveals how likely it is to cause blood sugar levels to rise. Diabetic patients can determine if food is safe for them with the GI's assistance. Ragi has a raw glycemic index of 71, which decreases when cooked. Ragi is a nutrient powerhouse; 100 grams of raw ragi provide 387 calories. It also contains folate, sodium, calcium, selenium, zinc, potassium, sodium, calcium, manganese, iron, phosphorus, copper, and magnesium in addition to vitamins B1, B2, B3, B5, B6, K, and E. Ragi can aid people in avoiding major illnesses since it is high in antioxidants.
Why include Ragi in your Diabetic Control Diet
Ragi offers many health benefits that make it a must-have in a diabetes control plan. Here are some of the benefits of ragi:
- Low GI: Ragi's low glycemic index (GI) makes it a good choice for people with diabetes as it helps keep blood sugar levels stable. It's a slow-releasing carbohydrate, meaning it doesn't spike the insulin levels in your body as quickly as other higher-GI foods do.
- High fibre: Ragi is high in dietary fibre, which helps slow down digestion and absorption of food, preventing spikes in blood sugar levels. Fibre also helps to reduce cholesterol and keeps your digestive system healthy.
- Heart health: Ragi is low in fat and high in antioxidants, which helps to protect the heart from disease. It's a great source of magnesium, which has been linked to improved cardiovascular health.
- Weight management: Ragi is a great food for weight management as it makes you feel full for longer. This helps to reduce calorie intake, which can help with weight loss and maintaining a healthy body weight.
- Contains Beta-glucan: Ragi contains a type of carbohydrate called "beta-glucan", which has been shown to slow the release of sugar into the bloodstream after eating. This can help keep blood sugar levels stable, which is important for people with diabetes.
- Rich in nutrients: Ragi is packed with essential minerals, vitamins, and fibre that make it a nutritious food choice. It's rich in calcium, iron, magnesium, phosphorus, and potassium, making it great for bone health. It also contains thiamin, niacin, riboflavin, and vitamin B6 — all important for cell metabolism.
Add ragi to your diet today and reap the many benefits! For diabetes patients, there are several ways to include ragi in their diet and enjoy its health benefits. Ragi Porridge, Ragi Dosa, Ragi Idli, Ragi Upma, etc., are some of the best ways that you could include ragi in your daily health plan without making much difference to your daily plan. You can also add it to porridge, smoothies, or baked goods for a delicious way to get the most out of its nutritional benefits!
The information contained in the article does not constitute medical advice. Speak to your doctor before making any dietary changes.