Is Ragi Good For Diabetes? Uncover This Superfood For Type-2 Diabetes

Snehil Sharma

Snehil Sharma
Mar 2023

2 min read
Is Ragi Good For Diabetes?

Table of content

In the past few years, an increase in extended lifestyle disorders such as obesity, hypertension, etc. has led us to a corner. But the most common disorder is diabetes. It is becoming more important to protect ourselves and our loved ones from these health conditions and manage lifestyle disorders. However, one of the main things that people often struggle with in diabetes is creating a balanced diabetes diet plan that includes foods that do not increase blood sugar levels. For this, ragi is good to consider. It is a gluten-free grain that has made a comeback in Indian kitchens as people become more health-focused. But is this ragi goof or diabetes?

Yes, ragi is great for diabetics and an outstanding substitute for white rice and wheat flour. Also, it helps in controlling cholesterol levels and maintaining blood sugar levels.

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All About Ragi For Diabetes

Ragi is commonly known as naachni, and in English, it is known as finger millet. Thus, the word ‘millet’ is mentioned in a group of small, rounded whole grains.

The ragi is brown in color and somewhat resembles whole mustard seeds. Also, the seeds of ragi can be powdered or ground to make ragi ka atta or ragi flour that you can easily consume in different ways.

Nutritional Value Of Ragi For Diabetes

Here’s the nutritional value of ragi per 100 gm: 

Total Fat1.92g
Saturated Fat0.7g
Polyunsaturated Fat2g
Monounsaturated Fat0.7g
Dietary Fiber11.18

Health Advantages of Ragi For Diabetes

Many health experts have shown that ragi is a perfect choice to include in your daily diet. As it is high in fiber content, minerals, and amino acids. Also, it has been concluded that ragi improve cholesterol and blood sugar levels in the human body. So here are a few benefits of including ragi in a diabetic diet plan:

Health Benefits Of Ragi for diabetes

1. Reduce Inflammation And Oxidative Stress

Many different researchers have found that ragi can reduce inflammation and oxidative stress in the human body. These are the two core problems of any chronic disease, for example, diabetes. So, consuming ragi millet will increase wound healing properties, control oxidative stress, and reduce inflammation, all of which benefit diabetic patients. However, you can include this in your diet plan for weight loss.

2. Low Glycemic Index

This grain has a low glycemic index, which means it has a lesser chance of increasing your blood sugar levels. Also, this will help you keep your blood sugar level under control, which will maintain your diabetic status. However, it is also popular for lowering blood cholesterol levels, which benefits the body by preventing chronic disease.

3. Control Blood Sugar Level

Experts found polyphenols in ragi millets, which are one of the nutrients beneficial in treating, controlling, and preventing diabetes. These polyphenols are micronutrients that encompass numerous potential health advantages due to their high oxidant concentration.

Also, this micronutrient reduces oxidative stress and provides important health advantages to the human body, which ultimately helps to maintain blood sugar levels.

4. High Fiber Content 

Did you know ragi is one of the finest grains with such a high content of fiber? That’s the reason it does not impact blood sugar levels more than other grains. Also, consuming high amounts of dietary fiber aids in stabilizing sugar levels in the blood and promotes diabetes. Even you can include ragi in your weight lose diet plan.

5. Improve Insulin Insensitivity

Ragi is rich in minerals, for example, magnesium. Thus, the presence of magnesium in high amounts is known to gradually increase insulin sensitivity and fight against resistance in type 2 diabetes. Also, you can include ragi in your type-2 diabetes diet plan.

Other Health Benefits Of Consuming Ragi

So, here are many different health advantages to consuming ragi, including: 

  • Ragi is an excellent source of protein and is perfect for those who are vegetarians. However, it will take care of a good amount of your daily protein requirement. Also, dietitians include ragi in a vegetarian diet to lose weight.
  • Ragi is gluten-free and will work as the right food choice for those who are intolerant to gluten. 
  • It is rich in antioxidant levels. This means it will help reduce oxidative stress in your body.
  • The presence of magnesium in rich amounts will help you keep your heart healthy.
  • Furthermore, the amount of calcium present in ragi is perfect for bone health. 
  • Also, ragi is an excellent source of vitamin B1, which is also known as thiamine.

The Best Ways to Consume Ragi for Diabetes Patients

Ragi is a multifacted cereal that can be consumed in different forms. It helps slow down starch absorption and regulate blood sugar levels. Being diabetic patients, many individuals will find many diabetes-friendly ragi recipes that will appeal to their taste buds, such as:

  • Ragi uttapam
  • Ragi dosa
  • Ragi upma
  • Ragi idli
  • Ragi vermicelli
  • Ragi roti or stuffed paratha
  • Ragi dumplings
  • Ragi dhokla
  • Ragi porridge
  • Ragi halwa

Also, from Fitelo Kitchen:

  • Ragi Roti: This is a healthy twist to your normal rotis and the best way to add this ancient nutrient-rich millet to your diet.
  • Ragi Biscuits: A homemade healthy snack to accompany your refreshing tea. Thus, the best tea-time partner.

Risks of Overconsumption For Diabetes

Here are a few overconsumption risks for diabetic patients:

  • It is good to consume 2-3 tablespoons of ragi flour every day.
  • Overconsumption of ragi may lead to kidney stones as it is high in calcium.
  • Further, individuals suffering from kidney or urinary medical issues must avoid ragi.
  • Our supermarkets stock several ragi products; however, you should check the ingredients before making the purchase. They may contain processed ragi, which is unhealthy.

Side Effects Of Ragi

Though ragi helps improve one’s overall health, excess intake can result in the following side effects:

  1. Kidney-related Problems: People who already have kidney problems need to stop consuming ragi. Because of the high protein content, it can dangerously affect kidney function.
  2. Constipation: Those who are facing issues such as constipation problems should avoid regular intake of ragi. Because ragi take more time to digest. Also, if you want to get rid of this issue, start doing yoga for constipation. It will provide you relief.
  3. Diarrhea: Moreover, people who have sensitive reactions to foods need to cautiously consume ragi, as it can cause diarrhea. Therefore, people who have gastric problems should strictly avoid including ragi frequently in their diet.
  4. Thyroid: Ragi contains goitrogenic compounds. So, this can worsen the thyroid condition in patients. Therefore, avoid taking ragi.

A Word From Fitelo On “Is Ragi Good For Diabetes?”

As per several studies, ragi is considered the best millet to regulate diabetes. The richness of minerals, vitamins, proteins, calcium, magnesium, and inflammation properties not only makes it the right choice for patients suffering from diabetes but also aids people suffering from deficiency of minerals and vitamins, body issues, obesity, and many more. But it is more helpful for people who are suffering from type-2 diabetes since it has anti-inflammatory and anti-oxidative properties. So, now you can easily answer the question, “Is ragi good for diabetes?”

Mehaks’s Transformation And Prevention Of Obesity In 6 Months

So, Mehak is from Jalandhar and was obese since her childhood. She was excessively overweight which made her inactive. Moreover, being a mother, she was not able to take care of her child properly now her house. She also tried losing weight earlier and followed several diet plans for weight loss but could not and every time she tried, she was unsuccessful. Then she reached us, and this is how Fitelo helped her.

Frequently Asked Questions

Q: Is Nachni Good For Diabetes

Ans: Yes, nachni is good for diabetes. It is rich in high fibers that help in weight loss and diabetes. It’s packed with good carbs, calcium, Vitamin D, and amino acids that make it a fine choice to include in your diabetes diet plan.

Q: Is Ragi Good For Gestational Diabetes?

Ans: Yes, ragi is good for gestational diabetes. Many experts show that ragi and other millet varieties are a fine choice for people living with diabetes, as it’s higher in fiber, minerals, and amino acids than white rice. Also, emerging research shows it may improve blood sugar and cholesterol levels 

Q: How Much Sugar Is In Ragi?

Ans: 0.6g sugar is available in ragi. Polyphenols are micronutrients found in ragi that help to control diabetes, due to their high antioxidant levels. It also helps in controlling sugar levels.

Q: Is Ragi Good For Diabetes?

Ans: Yes, it is good to consume ragi. But ragi is not recommended for people having Kidney-related problems, constipation, diarrhea, and thyroid. Thus, can react negatively to them.

Q: Is Ragi Good For Weight Loss?

Ans: There can be, however, several ragi benefits for weight loss. The primary reason for this is that ragi contains an amino acid called tryptophan which is associated with the curbing of one’s appetite. If you will not eat more, you will not end up gaining a lot of weight. Moreover, among the other benefits of eating ragi is that it is rich in fiber, which would help in effective digestion and would make you feel full for a long time. This will also work towards a lower appetite. Another reason why ragi can be a good addition to the diet, especially if the goal is to lose weight would be that it boosts the metabolism.

Q: Can Diabetics Eat Ragi Idli?

Ans: Ragi is rich in fiber, making it extremely healthy and nutritious. It is a good substitute for white rice and wheat. So, diabetics are often advised to consume it as it helps in managing blood sugar levels. Thus, the presence of dietary fiber helps in keeping you full for a longer period.

Q: Does Ragi Flour Increase Blood Sugar?

Ans: Diabetics are often advised to consume ragi as a good substitute for white rice and wheat as it helps in maintaining blood sugar and cholesterol levels. Moreover, the presence of dietary fiber in ragi keeps the cravings at bay and maintains the digestive pace, subsequently, keeping blood sugar in control

Q: Is Ragi Good For Diabetics Patients For Breakfast? If Not, Then What Are The Best Options?

Ans: Yes, you can consume ragi for breakfast. But apart from ragi try to consume:

  • Eggs.
  • Greek yogurt with berries.
  • Overnight chia seed pudding.
  • Oatmeal.
  • Multigrain avocado toast.
  • Low-carb smoothies.
  • Wheat bran cereal.
  • Cottage cheese, fruit, and nut bowl.

Q: How Much Ragi Should A Person With Diabetes Take Daily?

Ans: 10-20 g of ragi can, however, be consumed daily or on alternate days if the diabetic person has stable blood sugar levels. However, it is essential to understand how to eat ragi so that it won’t spike blood sugar levels in a diabetic patient. So, soaking ragi for 12 hours, storing ragi moist for 24 hours, or steaming for an hour are the best ways to consume ragi.

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Fun Fact

Here is another best tip on how to add low-calorie food like cauliflower. You can do so try switching high-calorie snacks with low-calorie options. For instance, check out our low calorie swap challenge so to understand better.

Contact Us

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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