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https://www.bluecircle.foundation/food/ragi
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.
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