Maaya - Raagi Java (1 cup)

Prepare ragi java without sugar, jaggery, honey, dates, or sweetened milk; use water or unsweetened plain curd/buttermilk instead.

Keep the serving modest and avoid having it as a standalone meal; pair it with protein such as eggs, paneer, plain curd, tofu, or roasted chana.

Add fiber and healthy fats to slow absorption, for example chia seeds, flaxseed powder, almonds, walnuts, or peanuts.

Choose a savory version with vegetables such as spinach, cucumber, tomato, beans, or bottle gourd rather than a sweet version.

Have the drink after or alongside a balanced meal instead of on an empty stomach, especially if you have noticed a larger rise when fasting.

Take a gentle 10–20 minute walk after drinking it, and avoid sitting continuously afterward.