Ragi Porridge (1 piece)

Reduce the ragi flour portion and make the porridge thicker with more water; avoid large bowls and consider splitting it into two smaller servings.

Do not add sugar, jaggery, honey, dates, bananas, or sweetened milk; flavor it instead with cinnamon, cardamom, or unsweetened cocoa.

Eat the porridge with a protein-rich side such as plain Greek yogurt, paneer, eggs, or tofu to slow glucose absorption.

Add a small amount of fat and fiber, such as chia seeds, ground flaxseed, almonds, walnuts, or natural peanut butter without added sugar.

Have non-starchy vegetables before or alongside the meal, such as spinach, cucumber, broccoli, cauliflower, or beans.

Take a gentle 10–20 minute walk after eating and use your glucose readings to identify the ragi portion that works best for you.