A Pune-based diabetologist, Dr. Pramod Tripathi, who guys by @diabetesreversaldoctor on Instagram, has warned that some so-called healthy grains may actually harm people with diabetes or those trying to lose weight. Dr .Tripathi, who founded Freedom From Diabetes (FFD), recently explained in a detailed post that ragi, jowar and even certain types of wheat and rice can act as “grain traps” if eaten without awareness.
He said many patients assume switching from rice to ragi or jowar is a healthy move, but in reality, these grains can spike blood sugar and slow down fat loss.
Ragi, or finger millet, is often promoted as a wonder grain, but Dr Tripathi says, “Nothing could be farther from the truth.” He explained that ragi porridge and ragi dosa made from fine flour have a glycemic index (GI) of about 85, which is actually higher than many varieties of white rice.
Even when ragi is used in coarser forms like roti or mudde, its GI still ranges between 65 and 75, which can trigger sugar spikes. Dr. Tripathi said that patients from cities such as Bengaluru, Chennai and Coimbatore who switched to ragi saw their HbA1c levels rise and some even developed diabetes-related complications like neuropathy and kidney issues.
Dr. Tripathi also cautioned against assuming that jowar is always a better grain choice. While it is popular in western and northern India, it too can raise blood sugar. “Jowar has a glycemic index of around 70, which is higher than wheat or brown rice in some cases,” he said.
He also pointed out that portion size plays a role. “Two wheat phulkas weigh around 60 grams, but two jowar rotis can weigh 90 to 100 grams,” he noted. The extra weight means a higher glycemic load and sharper sugar spikes. For those who still prefer jowar, he suggested mixing 25 percent urad dal flour with 75 percent jowar flour to reduce its impact on blood sugar.
According to Dr .Tripathi, people often assume wheat is automatically healthier than rice, but that’s not always true. Refined wheat can have a higher GI and gluten content compared to brown rice.
However, some varieties of wheat such as emmer wheat, also known as khapli, laal gehu, or jodh gehu, are far better options. They have a GI between 45 and 55 and contain lower gluten, making them more suitable for diabetics.
When it comes to rice, Dr Tripathi said that grain type matters:
“Shorter and stickier rice varieties spike sugar more, while longer, less sticky grains like basmati are relatively better.” he added.
Dr. Pramod Tripathi explained that high-GI foods trigger excessive insulin release, which leads to fat storage, water retention, and difficulty in losing weight.
“High GI creates high insulin and high storage of fat, water, and sugar,” he said.
For anyone managing diabetes or trying to lose weight, it’s not about completely avoiding grains but about choosing the right ones, and eating them in moderation.
(Rh/ARC/MSM)