Glycemic Index (GI) of Ragi:
Ragi (finger millet) has a glycemic index of 55, placing it in the medium-GI category. This means it has a moderate effect on blood sugar levels.
Glycemic Load (GL) of Ragi:
The glycemic load of ragi is approximately 12 per 100-gram serving, making it a reasonable choice for controlled portions in diets focusing on blood sugar management.
Nutritional Profile of Ragi (Per 100 g):
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 336 | – |
| Carbohydrates | 72.6 g | 24% |
| Sugars | 1.2 g | – |
| Fiber | 11 g | 44% |
| Protein | 7.3 g | 15% |
| Fat | 1.5 g | 2% |
| Calcium | 344 mg | 34% |
| Iron | 3.9 mg | 22% |
| Magnesium | 137 mg | 34% |
| Potassium | 408 mg | 12% |
| Water Content | ~12 g | – |
Summary:
The glycemic index of ragi makes it a moderate-GI food, ideal for energy and better blood sugar control. Packed with fiber, calcium, and iron, ragi is excellent for nutrition and sustained health.
