(Image source from: Canva.com)
Diabetes is a long-lasting condition that can greatly impact an individual’s lifestyle. If not managed properly, diabetes may result in serious issues such as heart problems, kidney problems, nerve issues, troubles with eyesight, and a higher chance of infections. Therefore, it is very important to keep blood sugar levels within a specific range to avoid these issues and support overall health.
Eating well is a key way to control diabetes. The types of food you eat directly influence your blood sugar levels. A balanced diet that focuses on foods with a low glycemic index (GI) can help keep these levels stable. Foods such as whole grains, legumes, vegetables, fruits, and healthy fats are especially good for ensuring steady blood sugar. Low GI foods release glucose at a slower rate, which helps prevent sharp increases in blood sugar.
Ragi: A superfood for diabetics: "Ragi, or finger millet, is considered a superfood for those with diabetes. It's an excellent choice for diabetics as it helps to manage blood sugar levels. The low glycemic index (GI) of ragi allows it to release glucose slowly into the bloodstream, helping to avoid sudden increases in blood sugar. Therefore, it is a perfect food for effectively managing blood sugar levels," explained Dr. Karuna Chaturvedi, Head - Clinical Nutrition, Max Super Specialty Hospital, Noida.
Reasons why ragi is good for diabetics:
Low glycemic index: Ragi has a low GI, which means it releases glucose gradually into the bloodstream, aiding in keeping blood sugar levels steady.
High in dietary fiber: Ragi has a lot of fiber, which slows down how quickly glucose is absorbed from the intestines, helping control blood sugar and creating a sense of fullness that can assist with weight management.
Source of magnesium: Ragi is high in magnesium, which may enhance insulin sensitivity and help manage type-2 diabetes.
Antioxidants: It has antioxidants that fight oxidative stress, lowering the risk of complications related to diabetes.
Gluten-free: Ragi is a suitable choice for those with gluten intolerance or celiac disease, making it a flexible addition to various diets.
How to incorporate ragi?
Ragi porridge: You can make a nutritious porridge from ragi flour to enjoy for breakfast.
Ragi roti: Use ragi flour to make roti and pair it with a variety of dishes.
Ragi dosa or idlis: Fermented ragi is great for crafting light and airy dosas or idlis, which are fantastic for blood sugar management.
Ragi snacks: Baking ragi biscuits or crackers offers a healthy snack alternative.
Safety tips and precautions:
Consume in moderation: Include ragi in your meals in small, balanced servings (around 30-50 grams of flour daily).
Pair with protein: Mix ragi with beans, nuts, or soy for longer-lasting energy.
The impressive nutrient profile of ragi makes it an excellent staple for a diabetes-friendly diet.
