Ragi Flour (Big Basket) (1 Serving)

Reduce the ragi flour portion and avoid eating it alone; use a smaller serving and assess your glucose response over the next 2–3 hours.

Pair ragi with protein and fat, such as paneer, eggs, tofu, plain unsweetened yogurt, or a small handful of nuts and seeds.

Add high-fibre non-starchy vegetables to the meal, such as spinach, okra, broccoli, cauliflower, cabbage, or leafy salad vegetables.

Avoid adding sugar, jaggery, honey, sweetened milk, fruit juice, or refined-flour foods to the same meal.

Choose a savory ragi preparation with lentils, chickpeas, or beans rather than sweet ragi porridge or ragi baked goods.

Take a gentle 10–20 minute walk after eating, if this is safe for you, and discuss repeated large spikes with your clinician or diabetes educator.