Per Roti — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/1-bajra-roti

1 bajra roti

CARBS

18g

PROTEINS

2.5g

FATS

1.5g

Bajra roti is a better option compared to high glycemic index foods like white rice or white bread, but it still contains a moderate amount of carbohydrates.

Quantity: 1 roti (approx. 30g)

Glycemic Index: 54

Glycemic Load: 10

Fiber: 2.5g

Key Nutrients: Magnesium, Phosphorus

Health Impact: Bajra roti has a moderate glycemic index and load, which may cause a moderate rise in blood sugar levels. Its fiber content can aid in slower digestion and a more gradual insulin response.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion rate of bajra roti.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and low in carbs, helps in stabilizing blood sugar levels.
Mixed vegetable salad with olive oil – Rich in fiber and healthy fats, minimizes post-meal glucose spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Provides lean protein and fiber, aiding in slow and steady glucose metabolism.
Fish tikka – Rich in omega-3 fatty acids and protein, supports cardiovascular health and blood sugar control.

🥄 Smart Substitutes

Almond flour roti – Lower in carbs and higher in fiber, helps in reducing blood sugar spikes.
Coconut flour roti – Significantly lower in carbs and rich in fiber, aiding in better glycemic control.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, supports overall blood sugar management.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of fibers and complex carbs begins.
30–60 min: Moderate rise in blood sugar depending on individual insulin sensitivity and total carb intake.
2–3 hr: Gradual decline in blood sugar as the high fiber content slows digestion and glucose absorption.

“Many in the low-carb community find that integrating high-fiber, low-carb alternatives like almond or coconut flour rotis into their diet helps manage their glucose levels more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing the roti with high-fiber vegetables and healthy fats can help reduce the overall glycemic impact.

🤔 FAQs about 1 bajra roti

Can I eat bajra roti if I am trying to manage my diabetes?

Bajra roti can be part of a diabetes-friendly diet if consumed in moderation due to its higher fiber content compared to white flour products. However, consider lower-carb alternatives for better blood sugar control.

What are the best times to consume bajra roti for a diabetic?

It's best consumed during the main meals when paired with protein and healthy fats to minimize blood sugar spikes.

Have a question about 1 bajra roti or any other topic related to diabetes?

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