Per 100g Serving — Diabetes Nutrition Facts

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

ragi bhakri

CARBS

22g

PROTEINS

FATS

Ragi bhakri is a flatbread made from ragi flour, which is moderately high in carbohydrates but has a lower glycemic index compared to wheat or rice-based products. It is not the most advisable option for a strict low-carb diet but can be included occasionally in controlled portions.

Quantity: 1 bhakri (approximately 100g)

Glycemic Index: 54

Glycemic Load: 11

Fiber: 3g

Key Nutrients: Magnesium, Iron, Fiber

Health Impact: Ragi bhakri has a moderate impact on blood sugar levels due to its carbohydrate content. The fiber in ragi can help moderate the rate of digestion and glucose absorption, leading to a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing 15-20 minutes before consuming to match the insulin action with the slower digestion rate of ragi bhakri.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to slow down the absorption of carbohydrates.
Mixed vegetable salad with olive oil – Low in carbs and high in fiber, aiding in a slower, more controlled glycemic response.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Provides a high-protein, low-carb option that helps to stabilize blood sugar levels.
Fish curry made with coconut milk – Rich in healthy fats and protein, supporting slower digestion and reduced blood sugar spikes.

🥄 Smart Substitutes

Almond flour roti – Lower in carbohydrates and higher in dietary fiber and healthy fats, which can help manage blood sugar levels.
Coconut flour flatbread – Significantly lower in carbs and can help in reducing the glycemic load of meals.
Flaxseed meal chapati – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion process is just beginning.
30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity and the overall carb content of the meal.
2–3 hr: Blood sugar levels should begin to stabilize if paired with adequate fiber and protein sources.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.

🤔 FAQs about ragi bhakri

Can ragi bhakri be part of a low-carb diet?

Ragi bhakri is lower in carbs than traditional wheat breads but should still be consumed in moderation depending on individual carb tolerance.

What are the best times to consume ragi bhakri for blood sugar control?

Consuming ragi bhakri during the main meals, paired with high protein or fat foods, can help in minimizing blood sugar spikes.

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