Per 100 Grams — Diabetes Nutrition Facts

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

Ragi flour

CARBS

72g

PROTEINS

7.3g

FATS

1.3g

Ragi flour, while nutritious, is high in carbohydrates and may not be ideal for a strict low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: High

Glycemic Load: High

Fiber: 11g

Key Nutrients: Iron, Calcium

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful management of portion size and insulin response.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the blood sugar rise after consuming ragi flour.

🍽️ Best Paired With (Veg)

Avocado salad – Healthy fats in avocado can help slow digestion and prevent spikes in blood sugar.
Paneer – High in protein, contributing to satiety and minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Protein helps to stabilize blood sugar levels and adds satiety to meals.
Fish like salmon – Rich in omega-3 fatty acids which are beneficial for cardiovascular health, often a concern for those with diabetes.

🥄 Smart Substitutes

Almond flour – Lower in carbohydrates and higher in fat, which can help maintain more stable blood glucose levels.
Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose release.
Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as ragi flour is absorbed more slowly than refined flours.
30–60 min: Gradual increase in blood sugar due to complex carbohydrates.
2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates the release of glucose.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb options like ragi flour in moderation, paired with protein and healthy fats, supports better overall glucose management and reduces the risk of spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber and protein-rich foods to slow glucose absorption.

🤔 FAQs about Ragi flour

Is ragi flour good for all types of diabetes?

Ragi flour can be beneficial for people with type 2 diabetes due to its high fiber content, but portion control is key to avoid excessive carb intake.

How often can I include ragi flour in my diet?

It depends on individual carbohydrate goals, but generally, it can be included in small amounts if balanced with low-carb foods.

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