Ragi (1 piece)

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

Choose less finely milled ragi preparations and avoid sweetened ragi porridge, malt drinks, jaggery, sugar, honey, and large amounts of fruit added to it.

Pair ragi with protein and fiber, such as eggs, plain unsweetened Greek yogurt, tofu, lentils, chickpeas, or non-starchy vegetables.

Add healthy fats in modest amounts, such as nuts, seeds, avocado, or olive oil, rather than making the meal mostly ragi.

Take a 10–20 minute easy walk after eating, if this is safe for you and consistent with your clinician’s advice.

If large spikes continue despite portion and meal changes, discuss it with your diabetes clinician or dietitian; you may need individualized carbohydrate targets or medication adjustment.