Diabetes and Ragi

It is advised to stay away from foods that raise blood sugar levels if you have diabetes. These consist of our favorite carbohydrates, including white rice, white pasta, and white bread. You get the picture. Cereals are undoubtedly among the foods in this category that should be avoided, as they are a popular staple morning item.

Cereal makers frequently add a lot of sugar to their products in order to give them flavor, which is the main reason cereals are now considered foods to be avoided. The primary purpose of a cereal breakfast is to provide you with energy quickly, primarily from the sugars and carbohydrates that digest quickly; this is bad news for people with diabetes.

However, there are instances when the best things can originate from a distant country. For instance, the majority of our favorite rice recipes, including arborio rice, which is popular in Spain and Italy, and rice and beans from the Caribbean, originated in Asia, with occasional contributions from Europe or the Caribbean.

Cereal and porridge are typically associated with American and European cuisine. The majority of cereals in China and Japan were also influenced by Western import brands. India does, however, have a unique indigenous cereal dish. Interestingly, considering its nutritious qualities and the ease with which they can be prepared in the kitchen, it might be among the healthier grains that is suitable for those with diabetes.

We are discussing finger millet, or ragi as it is called in India. We’re looking at its nutrition, health advantages, and relationship to diabetic health in this post.

The dietary composition of ragi

Finger millet, also known as ragi, is rich in minerals like calcium, magnesium, zinc, and potassium and has significant levels of protein and dietary fiber. While finger millet and oats have similar nutritional profiles overall, there are some notable distinctions.

Ragi is traditionally eaten as flour, in fermented beverages, or even fermented into beer. Finger millet contains sugars, as evidenced by the grain’s ability to ferment into an alcoholic beverage. Indeed, maltose and sucrose are found naturally in ragi. Oats, on the other hand, do not hold sugars and only release them when their starch and carbs are broken down by our bodies.

Still, a collection of research included in the book Lost Crops of Africa indicates that finger millet is among the healthiest cereals.

Even if a lot of foods are nutrient-dense, this does not always guarantee that they are healthy for diabetics. Fortunately, more research is examining lesser-known minority foods for possible health benefits as a result of growing awareness of the prevalence of diabetes, its link to other illnesses like obesity and heart disease, and the significance of diet in preventing and managing diabetes.

Diabetes and ragi

Studies have shown that finger millet, which resembles little red balls, has anti-diabetic properties, which is not surprising given its high protein and fiber content. Ragi lowers blood glucose levels and slows down the absorption of sugar into the bloodstream, which helps manage diabetes, according to a comprehensive evaluation of all the studies done up till 2014.

These results are consistent with previous research showing that fibers effectively lower blood sugar levels by delaying the absorption of sugar. However, not every ragi product is made equally. It makes sense that food that has undergone less processing is healthier.

In fact, a 2020 study discovered that finger millet, also known as ragi, has a low glycemic index (GI), a metric that indicates how quickly a food raises blood sugar levels. One exception did exist, though: finger millet flour had a medium to high GI value.

Furthermore, in the same 2020 study, the researchers discovered that the patients’ antioxidant capacities were enhanced by consuming finger millet porridge, which is essentially whole-grain ragi simmered in liquid, preferably water.Six Since diabetes is associated with numerous inflammatory processes, ragi’s ability to promote antioxidants is another way in which this grain helps prevent diabetes.

Additionally, research has shown that ragi contains polyphenols, and that eating enough of it at a typical meal may help to keep cardiovascular systems operating normally. In other words, eating ragi could help shield you from any future cardiac problems.

From what is known so far about the research on ragi grains, it appears that they are healthy grainy carbohydrates that can be beneficial to people with diabetes, even if there are still many features of the grain that need to be further explored in order to fully understand their potential health advantages.

However, bear in mind that ragi does contain more naturally occurring carbohydrates, including sucrose and maltose, than oat does. Because of this, you should use caution while adding finger millet to your diet. The best course of action could be to discuss this with your doctor and ask how adding this grain will alter the composition of your diet and perhaps affect your health.

It makes sense if you’re curious about what else you can do with ragi if you’re given the all-clear. Other than oatmeal, that is. We’ll look at some diabetic-friendly meals that you can make in your kitchen next.

Read Also: Diabetes and Ginger Ale

1. Steam-cooked ragi

Finger millets are entire grains that resemble seeds and can be prepared similarly to rice. Unlike oatmeal, one of the primary ways to cook ragi is by steaming.

You will need a deep saucepan, a dish or bowl that is smaller than the pan, cheesecloth, and other ingredients to steam grains like ragi. Give the grains a quick rinse under cold water to clean their surface before cooking. Next, equally distribute them over the cheese cloth, and put the cheese cloth (preferably the ones designed for steaming, which you can get at Asian stores) in your dish or bowl.

Fill the pot with water up to the level of the stand, which should be a high bowl or can. After bringing the water to a boil, cover the pot and let the steam begin to cook the ragi. The grains should be cooked in about 5 minutes. But don’t worry if you’re unsure; just take a spoon and taste it. Cook until very soft, but not falling apart.

Steamed ragi works well as a variety for brown rice as well as a replacement for conventional white rice. It also pairs well with other foods, but it could get boring quickly. Fortunately, though, steaming ragi may be thought of as a basic meal on which you can spend your creativity when creating additional dishes.

2. Salads made with ragi

This is among the uses for steam-cooked ragi. If you follow the above methods, your ragi will be ready for a dressing in only two more easy stages.

Finger millet contains some starch, so if you freeze it right away after steaming, you’ll end up with a sticky, gooey mound of cold mush. Rinse the steaming ragi under cold water and carefully press the grains between your fingers to separate them, as this is the best way to remove as much starch as possible.

After that, transfer the rinsed ragi to a large, paper-towel-lined dish and place it in the refrigerator to cool and dry. They are prepared for the salad when they are crisp and do not cling to water. Given that we’re discussing diabetic-friendly foods and that ragi is a staple in the cuisines of India and Africa, where spices play a major role, ragi pairs wonderfully with savory and spicy salads.

You can add anything you like to the chilled ragi—herbs, spices, or even chilies. That in and of itself is a bowl of ragi salad; squeeze in some lemon, which is also beneficial to the health of diabetics, and drizzle with just enough olive oil to coat each grain.

Naturally, fibrous leafy greens are always welcome additions, or staples, depending on your preference, when it comes to health and blood sugar management (although more fiber is usually better than less for diabetics). To make vegetables stand out among such hearty grains and spices, try using vegetables with an earthy flavor.

3. Pancakes with ragi…?

To be completely honest, I have no idea how this one will work out. We want to picture a savory pancake created only with incredibly thick, cold ragi porridge. Although it may sound unusual to you, this is not the first time we’ve grilled or seared a dish that is often consumed as porridge. Do you recall grilling polenta?

This time, instead of steaming the ragi, we are boiling it in a small amount of water. After that, you can cook it until it becomes nearly batter-like in thickness. Allow it to cool until it resembles a solid block, then remove and whisk in one or two eggs. Place over medium-high heat with a small amount of olive oil.

Who knows? might function similarly to polenta.

In summary

All things considered, ragi is still a nutritious alternative to rice and breads, however not as optimal as oat. Based on current knowledge, it appears to be a food that may help people with diabetes, but further investigation is required. It is strongly advised that you speak with your doctor before purchasing a bag for your pantry because to its high sugar content. When consuming it, limit your consumption to savory dishes.