Ragie

 *Type 2 diabetes and Ragi* 

 Ragi a fine choice for diabetics, as it’s higher in fiber, minerals, and amino acids than white rice which helps improve blood sugar and cholesterol levels.

 RAGI contains more calcium and potassium.

 Helps fight calcium deficiency and prevent osteoporosis ⁠— weakening of the bones.

 Ragi contains prebiotics, fermenting millet increases its nutritional value-higher protein concentrations than those of plain millet flour.

 RAGI flour fermented for 16–24 hours had a lower starch content and higher essential amino acid concentration.

 Blood sugar levels- the polyphenols in this millet help prevent and treat diabetes, as well as some of its complications.

 One of the easiest ways to add it to your diet is to simply prepare whole finger millet by soaking and then boiling it or using it to make porridge.

 Used in the form of flour

 Ragi, known as finger millets, is one of the ancient grains that were staples in our traditional diet, after which other grains like rice took over. 

 The whole grain is abundantly rich in polyphenols, calcium, and essential amino acids as compared to rice, maize or wheat. 

 Diabetics are often advised to consume ragi as a good substitute for white rice and wheat as it helps in maintaining blood sugar and cholesterol levels.

 *SUMMARY* 

 Ragi can be consumed whole, as ground flour. The portion size should be regulated among those with diabetes.

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 The *bottom* line

 ragi, IS beneficial for diabetics due to high  nutrient value  and higher fiber content. 

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In a *nutshell* :  

1. Ragi is a gluten-free flour which is excellent wheat alternative. 

2. Ragi is packed with calcium, vitamin D which is good for bones.

3. Ragi is full of fibre that ensure sustainable weight loss.

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 *Instant Ragi Dosa* 

 *Making Batter* :

1. Take 1 cup ragi flour (finger millet flour) and ¼ cup besan (gram flour) in a mixing bowl or pan.

 Can use rice flour or chickpea flour instead of besan.

1  cup ragi and ¼ cup besan in a mixing bowl

2. Add ⅓ to ½ cup finely chopped onions, ½ teaspoon finely chopped ginger, 8 to 10 curry leaves (chopped), 1 green chilli (chopped), 3 tablespoons chopped coriander leaves, 1 pinch asafoetida (hing), ½ teaspoon cumin seeds and salt as per taste....

adding onions, spices, herbs and salt to the bowl

3. Add ½ cup buttermilk and 1.5 cups water. To make the buttermilk, stir briskly ¼ cup curd (yogurt) with ¼ cup water.

Add ½ cup buttermilk and 1.5 cups water

4. Mix to a thin batter.

Mix to a thin batter

5. Add 3 tablespoons fresh grated coconut. Mix very well. Cover and let the batter rest for 15 to 20 minutes.

Add 3 tablespoons fresh grated coconut and mix

Cooking Ragi Dosa

6. Heat a tawa or a pan on medium flame. Spread some oil on the tawa.

Spread some oil on the tawa or pan

7. Before pouring batter mix very well as the flours settle on the bottom of the pan. On the medium hot tawa pour the batter from outside to inside. Then gently spread the batter with the ladle. If there are some empty spots, then pour a bit of the batter in the spots to cover it.

pour ragi dosa batter

8. Let the base cook and become crisp. Sprinkle some oil on top and spread it with a spoon.

 Sprinkle a few drops of oil on the sides as well.

cook ragi dosa on tawa

9. When the base is golden and crisp, turn over and cook the other side. Cook till both sides are crisp and cooked well.

10. Serve ragi dosa hot or warm with coconut chutney.

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 *Ingredients* :

▢1 cup ragi flour or sprouted ragi flour - 150 grams

▢¼ cup besan (gram flour) or rice flour

▢⅓ to ½ cup finely chopped onions

▢½ teaspoon finely chopped ginger or ½ inch ginger, finely chopped

▢1 green chilli - chopped

▢8 to 10 curry leaves - chopped

▢3 tablespoons chopped coriander leaves (cilantro)

▢½ teaspoon cumin seeds

▢1 pinch asafoetida - optional

▢3 tablespoons fresh grated coconut or or desiccated coconut

▢½ cup buttermilk or ¼ cup curd (yogurt) mixed in ¼ cup water

▢1.5 cups water or add as required

▢salt as required

▢oil or ghee as required for making dosa

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If interested please inform will post more recipes of Ragi to prepare-

🌹Ragi idlis

🌻Ragi laddos

🌷Ragi upma

🌸Ragi 🍰 cake.

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Brown rice

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*TYPE 2 DIABETES AND BROWN RICE* 

 Rice contains starch, and brown rice is a relatively good source of fiber, especially in comparison with white rice.

 Choose brown or wild rice because of higher fiber content than white rice, so it takes longer for the body to digest them.

 Fiber is a carb that the body cannot digest, so it does not raise blood sugar levels. Fiber helps the digestive system function well, and it may help manage cholesterol levels and reduce the risk of heart disease, a complication of diabetes.

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A *cup of cooked medium-grain brown rice contains:* 

milligrams (mg)

calories: 218

protein: 4.52 g

fiber: 3.50 g

carbohydrate: 45.84 g

calcium 20.00 mg

iron: 1.03 mg

magnesium: 86.00 mg

phosphorus: 150.00 mg

potassium: 154.00 mg

zinc: 1.21 mg

It also contains a variety of vitamins, including B vitamins.

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To cook brown rice, follow these instructions:

 Put brown rice in a pot and add 1.5 cups of water for each cup of rice.

 Bring the rice and water to the boil in an uncovered pot.

 Cover the pot and let it simmer for about 20 minutes.

 Turn off the heat and let the covered pot sit for at least 10 minutes.

 For flavor, can add seasonings, spices, herbs, vegetables, and nuts, such as slivered almonds.

 A little turmeric adds color and have health benefits, especially diabetics.

 Combining brown rice with beans and vegetables can provide a healthful meal. Avoid meat, and add beans or other pulses with rice for a complete protein with all of the amino acids that the body needs.

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Cauliflower “rice”

• Pulse the florets of a large head of cauliflower in a food processor.

• Heat the cauliflower in a pan with a little oil and an onion.

• Sauté for about 3 to 5 minutes until the onions are golden brown and the cauliflower is soft.

• Season to taste with salt, pepper, lemon juice, and herbs.

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Nutritional Benefits of Brown Rice :

🌺Brown rice contains vitamins B1, B3, E, K magnesium, iron, zinc, and protein, in addition to lots of fiber. 

🌼It also has a significant amount of ferulic acid, lysine, potassium, phosphorous, calcium, selenium, and health-supportive vital fatty acids. 

🌺These nutrients help to improve absorption during digestion.

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 *SUMMARY* 

Due to its fiber content, brown rice improves blood sugar control, which is critical for diabetics. It may also lower your risk of developing type 2 diabetes to begin with.

Brown rice has a medium GI score, making it more suitable than white rice — which has a high score.

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The bottom line

Brown rice is perfectly safe to eat in moderation in diabetes.

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BP & SUGAR LEVLS

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 *NEW NORMS ON BLOOD PRESSURE AND BLOOD SUGAR* 

 The new standard blood pressure and blood sugar  officially stipulated as follow :

*  BLOOD PRESSURE :

65 years old : 150 / 90

Normal elderly over 80 years old : 160 or even 170.

* Blood pressure over 70 years old cannot be lower than 130, otherwise it is easy to produce postural hypotension fainting.

* High blood pressure between 150 - 130 is safer,

prefer to be higher, not lower.

#  BLOOD SUGAR :

# The fasting blood sugar of diabetics over 60 years old is controlled at around 6.5 

and the control of over 70 years old is about 7.5.

Most of the time over 80 years old does not exceed 8.0. Occasionally, it can be around 8.5.

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  Reference :

 *  65-year-old standard blood pressure 150/90, normal elderly over 80 years old, 160 or even 170.

Over the years, we have been greatly affected by the number of “old standards” --- not exceeding 120  in the past. 

It has caused a huge unnecessary psychological burden on the elderly over the age of sixty or seventy years old!

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What is the normal blood pressure of all ages?

Normal systolic blood pressure = Wu's calculation of systolic blood pressure = (82 + age) 

Example: 75 years old = 82 + 75 = 157

 

Normal systolic blood pressure: male = 82 + age,

 female = 80 + age,

Health (normal)

 indicators:

 measured systolic blood pressure = normal systolic blood pressure.

  The blood pressure of people over 70 years old can not be lower than 130, otherwise it is easy to produce postural hypotension fainting, high blood pressure between 150~130 is safer, prefer to be higher, not lower.

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The same is true for blood sugar. 

With the increase of age, the standard of relaxation is appropriate.

 The fasting blood sugar of diabetics over 60 years old is controlled at around 6.5, and the control of over 70 years old is about 7.5. 

Most of the time over 80 years old does not exceed 8.0. Occasionally, it can be around 8.5. 

 

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There is a substance in rice that can fight intestinal cancer, called resistant starch; cooked rice, only after cooling, will produce more resistant starch.....

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Therefore, after the rice is cooked, open the lid, stir the rice with a spoon, and let the rice cool.

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 After the rice is eaten at a mild temperature, it will produce resistant starch.  Such rice, because of more resistant starch, is not easily converted into sugar, which is beneficial for weight loss and easier to control blood sugar, and is also very good for preventing intestinal cancer.

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