Per Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/1-proso-millet-chapati

1 proso millet chapati

CARBS

22g

PROTEINS

3.5g

FATS

Proso millet chapati is a moderate carbohydrate option, better than high glycemic alternatives like white rice or regular wheat chapati, but still requires careful consideration in a low-carb diet for diabetes management.

Quantity: 1 chapati (approximately 30g)

Glycemic Index: 68

Glycemic Load: 15

Fiber: 1.3g

Key Nutrients: Magnesium, phosphorus, and manganese

Health Impact: Moderate carb content and medium glycemic index can cause blood sugar levels to rise if not balanced with other low glycemic foods.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the carbohydrate absorption rate.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to balance the meal's macronutrient profile and slow glucose absorption.
Avocado salad – Rich in healthy fats and fiber, which can help to further reduce the glycemic load of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-quality protein source that helps moderate blood sugar levels post-meal.
Fish curry (made with coconut milk) – Offers healthy fats and protein, aiding in sustained energy release and blood sugar stability.

🥄 Smart Substitutes

Almond flour chapati – Lower in carbs and higher in dietary fiber, which can help manage blood sugar levels more effectively.
Coconut flour chapati – Significantly lower in carbohydrates and has a low glycemic index, helping to minimize blood sugar spikes.
Flaxseed meal chapati – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of low-carb chapatis begins.
30–60 min: Slower rise in blood sugar due to high fiber content, compared to traditional high-carb chapatis.
2–3 hr: More stable blood sugar levels, avoiding significant spikes and crashes.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb alternatives like almond or coconut flour chapatis into their diet helps manage their glucose levels more effectively, especially when paired with protein-rich foods.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about 1 proso millet chapati

Can I eat proso millet chapati if I am on a strict low-carb diet?

Proso millet chapati is lower in carbs than traditional wheat chapatis, but for stricter low-carb diets, consider even lower carb alternatives like those made from almond or coconut flour.

How does fiber affect blood sugar levels?

Fiber slows down the digestion of carbohydrates, resulting in a slower and smaller rise in blood sugar levels after meals.

Have a question about 1 proso millet chapati or any other topic related to diabetes?

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