Ragi is a type of millet and is also known as finger millet. It is mostly consumed in the form of roti/chapati. Ragi is a medium-GI grain. The GI of ragi flour is more than that of the whole grain. It contains complex carbohydrates. Digestion breaks these down to simple sugars to make the food easier to be absorbed into the bloodstream, which leads to hyperglycemia.
Ways to maximize the health benefits of Ragi Roti
• You can pair Ragi roti with paneer, chicken, fish, etc. These are rich in protein and fat and will slow the release of glucose and prevent spikes in blood sugar levels.
• Alternatively, you can also consume them with vegetables.
• It is recommended to reduce the portion of carbohydrates (1 small roti = 30 gms).
All the above-mentioned steps can help change the GI of the meal to flatten the curve. Ragi is a millet variety that is rich in calcium and protein. However, it is also rich in carbohydrates, and thus, it is recommended to consume it in moderation or pair it with a fibre- and protein-rich diet. This will positively influence insulin-mediated glucose control and prevent blood sugar spikes.
