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https://www.bluecircle.foundation/food/ragi
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Ragi
CARBS
71g
PROTEINS
7g
FATS
1.3g
Ragi is advisable for individuals with diabetes due to its low glycemic index and high fiber content.
Quantity: 100g
Glycemic Index: 68
Glycemic Load: 17
Fiber: 3.6g
Key Nutrients: Calcium, iron, and fiber
Health Impact: Ragi has a moderate glycemic index, providing sustained energy without causing rapid blood sugar spikes. Its high fiber content aids in digestion and helps regulate blood sugar levels.
💉 Suggested Bolus
Consider combining ragi with non-starchy vegetables and lean protein to slow down digestion and minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Ragi is a low glycemic index food that may lead to a slower rise in blood sugar levels initially.
- 30–60 min: Due to its high fiber content, ragi can help in maintaining stable blood sugar levels.
- 2–3 hr: Ragi's complex carbohydrates can provide sustained energy without causing significant blood sugar spikes.
“In the low-carb diabetes community, ragi is often seen as a beneficial grain due to its slow impact on blood sugar levels. Many individuals have reported better blood sugar control when incorporating ragi into their meals.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair ragi with protein and healthy fats to further lower the impact on blood sugar.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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