It has a lower glycaemic index (GI) of 50, which shows how fast blood glucose is released into the bloodstream. (Source: Freepik)
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A superfood millet with double benefits? How ragi can control blood sugar and lower bad cholesterol
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Many people living with diabetes often ask me if they can substitute rice or wheat with millets, ragi or finger millets to be precise, as they are the oldest and most popular. And being the lightest of all millets, ragi is considered easier to adjust to. But remember that it is a cereal and, therefore, has approximately the same carbohydrate value as rice or wheat. But being high in fibre, it is slowly absorbed into the body and prevents sugar spikes. That’s why it has emerged as the preferred choice as a staple alternative.
HOW IS RAGI BETTER THAN RICE?
It has a lower glycaemic index (GI) of 50, which shows how fast blood glucose is released into the bloodstream. But you have to maintain the glycaemic load, which means the quantity of the carbohydrate in the meal, and ensure that it does not push up the collective sugar load. So while including ragi in your diet, exercise portion control and do not push up your glycaemic load. Ragi is high on protein, which again has a high satiety value, delays digestion and staggers hunger pangs. It is high in calcium, which is good for your bone density, and is rich in essential nutrients.
Ragi has around 10 to 11.5 grams of fibre and about 10 grams of protein per 100 grams. It is rich in B vitamins which are crucial for energy metabolism, nerve function and red blood cell production. Ragi is also a good source of vitamin K, A, calcium, selenium and iron, which is an essential mineral for oxygen transport in the blood and prevention of anaemia. It is rich in ferulic acid, caffeic acid and quercetin, all of them antioxidants.
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Of all the cereals and millets, ragi has the highest amount of calcium (344 mg%) and potassium (408 mg%). It has higher dietary fibre, minerals, and sulfur-containing amino acids compared to white rice.
Ragi has no cholesterol and sodium and is, therefore, suitable as a staple for those suffering from heart disease. Furthermore, an abundance of dietary fibres and vitamin B3 or niacin promotes good high density lipoprotein (HDL) levels while decreasing harmful LDL (low density lipoprotein) levels. This prevents plaque and fatty deposits in heart vessels, thereby improving cardiac muscle function and heart health.
HOW SHOULD RAGI BE HAD?
This millet can be taken in the form of solids like idli, upma or dosas. Had in this form, ragi guarantees a better fibre content. This is better than having it in the form of a porridge. Also, have it unpolished to retain its nutrient value. Combine it with vegetable proteins in the form of Bengal gram, green gram and mushroom or animal protein like fish, chicken and egg whites. Also since ragi is a cereal, do not forget your plating formula. Include green leafy vegetables and fruits to make your diet wholesome. Your cereal is not the only thing that matters, the nutrient balance is more important.
WHEN IS THE BEST TIME TO HAVE RAGI
Given its fibre load, it is best to consume ragi isin the morning. Since it has a longer digestible time, it is better to avoid having it at night, especially by those with gut issues and allergies.Have it at lunch as its slow-releasing sugar can help stabilise blood sugar levels and prevent post-meal energy crashes.
WHAT ABOUT PORTION SIZE?
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(Source: IE Graphics)
The recommended portion size of cooked millets is approximately half to one cup, depending on your dietary needs and calorie intake. You also have to balance intake with your level of physical activity. You can safely have ragi twice a day.
