Ragi is popularly known as finger millet. It is a versatile grain that grows especially in a dry, hot climate. People in high altitude areas are using this nutrient-dense grain for thousands of years. It is considered as one of the primary sources of nutrition for millions of people around the world. The number of people living with diabetes is increasing day by day. These people with diabetes are concern about certain food like grains and cereals that can affect their blood sugar levels. Here is an explanation about the benefits of ragi and how to include them in your diet if you have diabetes.
Like other types of millet, ragi is very nutritious. It has some particular minerals such as calcium and potassium. For this reason, it can fight against calcium deficiency and prevent calcium-related conditions like osteoporosis. This millet variety may contain prebiotics. Fermenting millet from ragi has higher nutritional value. It has higher protein concentrations than those of plain millet flour. A study found that finger millet fermented flour has lower starch content and higher essential amino acid concentration. Besides, this nutrient-dense grain has a long shelf life. This grain can also reduce oxidative stress and inflammation. As it has a strong drought-tolerant capacity, so it can protect certain communities during times of climate instability.
Nowadays diabetes becomes an emerging health problem worldwide. It is a disease that is associated with different health conditions like infections, blindness, kidney disease, heart disease, and stroke. When a person’s blood sugar levels regularly stay above normal limits due to the inefficient utilization of insulin in their body, they become the victim of diabetes. Insulin is a hormone that helps you to move sugar from the blood to cells for producing energy. So people with diabetes need to maintain a prescribe lifestyle for the rest of their life.
People with diabetes need to avoid carbohydrate-rich foods. Because carbohydrate has a significant impact on blood sugar levels. But research shows that ragi and other millet varieties are a good choice for people with diabetes. These grains are higher in fiber, minerals, and amino acids. It can also be helpful to improve blood sugar and cholesterol levels. So people living with diabetes easily can consume ragi.
You can consume this nutritious grain in a variety of forms. You can use it in almost everything from ice cream to pasta. It is also popular in bakery products. The best way of using it is to prepare whole finger millet by soaking and then boiling it or using it with porridge. This type of millet easily found in the form of flour. So people with diabetes should take different types of millet including ragi due to their nutrient density and higher fiber content.