Ragi malt (1 piece)

Use a smaller portion of ragi flour and make the malt thicker with water or unsweetened milk; avoid sugar, jaggery, honey, dates, and sweetened malt mixes.

Have the ragi malt with a protein-rich side such as plain Greek yogurt, paneer, eggs, or tofu instead of drinking it alone.

Add chia seeds, ground flaxseed, or unsweetened peanut butter to the malt to slow digestion and increase fullness.

Choose whole ragi flour or lightly ground ragi rather than instant or highly refined ready-to-mix preparations, and avoid straining the drink.

Include a small serving of nuts such as almonds, walnuts, or peanuts alongside the malt.

Take a 10–20 minute easy walk after having the malt and track portions or your glucose response to identify the amount that works best for you.