Ragi Roti vs Bajra Roti: With the exponential rise in the number of people suffering from diabetes, millets have become one of the food options. Which are more traditional and healthy. The two superfoods-Ragi (or finger millet) and Bajra (or pearl millet)-are making an even stronger comeback into Indian kitchens. Particularly for people who try hard to control their blood sugar levels. But it is tougher to say if Ragi Roti is better or Bajra Roti is better in this regard for diabetics.
Both are rich in fiber, complex carbohydrate, and all the micro-nutrients that include iron, calcium, and magnesium. Ragi is valued for its calcium while Bajra has the credits for potassium which, with magnesium, help regulate blood pressure and ensure heart health.
In terms of glycemic index (GI), ragi has a moderate GI, while Bajra is endowed with a lower GI. And thus Bajra might even slow the rise of blood sugar levels upon its consumption.
For a diabetic, blood sugar being spiked is very crucial. The low GI and a fair amount of fiber content in Bajra render it slightly better for sugar control. This then gets converted into glucose and is released into the bloodstream; it prevents a sudden spike in sugar. The other benefit of Bajra is that it shares the magnesium content that aids in insulin sensitivity.
Also Read: Wheat Flour vs Multigrain Flour: Which One Is Truly Healthier?
Ragi, which could be a good option being high in nutrition and gluten-free. Does contain larger amounts of carbohydrates as compared to Bajra, which could affect blood sugar levels unless eaten moderately. However, Ragi would be a great choice especially when complemented by protein-based side dishes such as dal or curd to balance the meal.
Bajra Roti possesses the little edge for diabetics due to its lower glycemic index and better response on blood sugar levels. But, in reasonable amounts, Ragi Roti still stands as an alternative for nutritious value. Both the millets have to be considered for a balanced and varied diet friendly for diabetes.
Disclaimer: Consult your certified dietitian or healthcare provider before modifying your diabetic meal plan.
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