Ragi Roti and Glucose Spike: The Millet Swap That Actually Worked
Everyone tells diabetics to switch to millet roti — but does ragi actually beat wheat on a CGM? I tested it side by side.
If you ask anyone in India "what should a diabetic eat instead of wheat?" — ragi is usually the first answer. Millets get marketed as a free pass: eat as much as you want, your sugar will behave.
That's not quite how it works.
I tested ragi roti on my CGM in the same conditions I tested atta roti — same portion, same dal, same time of day. The curve was meaningfully better, but it wasn't flat. The "millet = no spike" story leaves out a few important details, especially around portion size and what you pair it with.
Watch the experiment below to see exactly how ragi compared, and the one pairing change that pulled the spike down further.