Diabetes is a condition that many Indians are facing in today’s day and age. In the steps to manage diabetes, the National Institutes of Health (NIH) stresses that the first thing to do in such cases is to start eating healthy. With the condition being a prevalent concern in this modern world, what better way to tackle this crisis than through wholesome grains?
Traditional grains such as millet, i.e., ragi, can be a game-changer for diabetes meal plans. This blog aims to further venture on how ragi is good for diabetes and a few ways you can actively use it in your diet for a healthier lifestyle.
Ragi is another widely popular member of the millet family. It is also often called finger millet around the world. This robust cereal crop is a staple in diets ranging from Africa to India. For instance, this nutritious millet is so revered across the country that ragi porridge is one of the first baby foods for infants and toddlers.
Faintly remember what ragi looks like? Let us refresh your memory: Ragi can be identified by its signature reddish-brown colour and small, round shape. The millet has an earthy depth with a hint of sweetness to taste. These features make it a go-to pick for foods ranging from bhakri, roti, baked goods, snacks and so on.
Finger millet has an expansive nutritional profile. To understand this better, let’s have a look at key nutrients that are present in 100 g of ragi in the table below:
| Nutrient | Units |
| Carbohydrates | 66. 8 g |
| Fibre | 11.1 g |
| Protein | 7.16 g |
| Calcium | 364 mg |
| Potassium | 443 mg |
| Mono Unsaturated Fatty Acids | 585 mg |
| Polyphenols | 135 mg |
With a glance at the numbers, let’s break down these key components in detail:
Carbohydrates: One of the major components of grains is carbohydrates. The nutrient functions in releasing energy to the body. This can be of two categories: simple or complex carbohydrates. Ragi falls into the latter.
Fibre: Finger millet is a good source of dietary fibre, both soluble and insoluble, for that matter. This helps in supporting the digestive system, but more on that later.
Minerals: Ragi is also a food rich in minerals such as calcium, magnesium, phosphorus, potassium, etc. These micronutrients help in promoting bone health, energy production and overall development.
Polyphenols: Polyphenols and many such compounds are antioxidants that help in protecting our cells from oxidative stress.
Now that you are familiar with these nutrients in ragi, let’s explore how they may potentially be beneficial for managing diabetes:
Among several others, a few key factors that make ragi good for diabetes are its low glycemic index and high fibre content. Such foods are digested much slower by the body, allowing for steady nutrient absorption. As a result, it may help prevent erratic spikes in blood sugar levels immediately post-meals.
As illustrated above, ragi contains a string of antioxidants such as polyphenols and flavonoids. These antioxidants may potentially help in curbing oxidative stress generated by free radicals in the body. Such stressors cause harm to the cells, and by neutralising them, antioxidants may potentially reduce the risk of inflammation and further complications.
Apart from the above, another important step when dealing with diabetes is weight management. The fibre content in ragi not only helps in blood sugar regulation but also supports a healthy digestive system. It provides bulk to the diet, thus promoting gut function. Moreover, these macronutrients in ragi cereal and ragi flour make it good for weight management in diabetes by promoting a feeling of satiety. This can keep you full and curb the urge to snack on unhealthy snacks.
Ragi is truly a versatile food source; the millet shines in the kitchen. Here are some tips when including it in your diet:
Start Small: If you are new to cooking with ragi, begin with small portions and increase the quantity based on your dietary needs. Since ragi flour is good for diabetes, try substituting a cup of it to your daily roti flour mix.
Create a balanced meal: As opposed to eating ragi by itself, try pairing it with vegetables, lentil soups and lean proteins to create a holistic meal. For example, you may add ragi to your dosa mix and eat it hot with a side of vegetable-rich sambar.
Consult your healthcare provider: Loop in your nutritionist for guidance on a much more personalised take on ways to add ragi into your diet for diabetes management.
Incorporating ragi and millets into your diabetes-centred diet doesn’t have to be difficult. Here are a few recipes you can try at home for a start:
Regionally, neer typically means water, which simply means this is a ragi and water dosa. To get creative, mix both of these ingredients with some buttermilk with salt, cumin seeds, chopped green chilli and coriander leaves. Cook it on a hot tawa and have it fresh with a side of protein-rich lentil dal.
Puttu is made originally with rice flour. However, in this recipe, we substitute it with ragi flour. For this, mix some water and a pinch of salt in two cups of ragi flour until you get a sandy consistency. Remember, you only need a little. Take your putt maker and layer this ragi mix with grated coconut and steam for at least 10-15 minutes. Serve it with a vegetable or lean meat stew.
Similar to dosa is uttapam. For this recipe, simply add in a cup of ragi flour to your dosa batter with your choice of veggies. Mix in some salt with a chopped green chilli and a handful of coriander leaves. Cook this in batches on a nonstick pan and serve with a side of mint chutney.
These recipes hope to showcase the flexibility of ragi for diabetes. Your favourite foods do not have to be eliminated; all you need to do is learn to get creative with your recipes. Ragi and millets can be a fun addition to your diabetes-friendly diet to support your overall well-being and journey towards healthy eating.
