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https://www.bluecircle.foundation/food/raagi-dosa

Raagi dosa

CARBS

18g

PROTEINS

FATS

Raagi dosa is a South Indian crepe made from fermented ragi (finger millet) batter. It is higher in fiber compared to traditional rice dosa but still contains a moderate amount of carbohydrates. It may not be the best choice for a strict low-carb diet but is a better option than many high-carb alternatives.

Quantity: 1 medium size (100g)

Glycemic Index: Low to medium

Glycemic Load: Medium

Fiber: 3g

Key Nutrients: Fiber, Iron, Calcium

Health Impact: Raagi dosa has a moderate carbohydrate content that can cause a rise in blood sugar levels, though its high fiber content may help mitigate this effect somewhat. The fermentation process can also aid in slightly reducing the glycemic impact.

💉 Suggested Bolus

If using insulin, consider a split or extended bolus to manage the slower digestion and absorption due to the fiber content.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to further moderate blood sugar levels post-meal.
Avocado salad – Rich in monounsaturated fats and fiber, which can help slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that does not impact blood sugar levels.
Fish curry (made with coconut milk) – Offers healthy fats and protein, aiding in the slow release of glucose into the bloodstream.

🥄 Smart Substitutes

Almond flour dosa – Lower in carbohydrates and higher in dietary fiber, which can help manage blood sugar levels more effectively.
Coconut flour dosa – Significantly lower in carbs and provides a moderate amount of healthy fats, aiding in slower digestion and steadier blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fats and proteins begins.
30–60 min: Slower rise in blood sugar due to the high fiber and fat content, which delays carbohydrate absorption.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with higher carb meals.

“Many in the low-carb diabetes community find that integrating high-fiber, high-protein foods with healthy fats into their meals helps manage their blood sugar more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Pair the dosa with high-fiber vegetables and healthy fats to slow glucose absorption. Consider reducing the portion size.

🤔 FAQs about Raagi dosa

Can I eat raagi dosa if I am on a strict low-carb diet?

Raagi dosa is lower in carbs than traditional dosas, but it still contains some carbs. Consider substituting with almond or coconut flour dosa for an even lower carb option.

How can I make a low-carb dosa more filling?

Increase the protein and fat content by adding ingredients like paneer, eggs, or ground nuts to the batter or as a side dish to enhance satiety and control hunger.

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