English Ragi Flour (100 G)

Reduce the ragi flour portion and avoid having it alone; use a smaller serving as part of a balanced meal rather than a large bowl of porridge or multiple rotis.

Add protein and fat to the meal, such as plain Greek yogurt, paneer, eggs, tofu, lentils, or unsweetened peanut butter, to slow digestion.

Increase non-starchy vegetables alongside the ragi dish, such as spinach, broccoli, cauliflower, bell peppers, zucchini, cucumber, or okra.

Avoid adding sugar, jaggery, honey, sweetened milk, dates, bananas, or fruit juice to ragi preparations; choose cinnamon, cardamom, or unsweetened cocoa for flavor instead.

Prefer a thicker, less finely processed preparation and combine ragi flour with protein-rich flours such as chickpea flour or lentil flour rather than making a thin drink or porridge.

Take a 10–20 minute easy walk after eating and, if possible, check your glucose response to different portion sizes and recipe combinations.