Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/2-rotis

2 rotis

CARBS

30g

PROTEINS

FATS

Rotis are traditional flatbreads made from wheat flour, which are high in carbohydrates and can cause significant blood sugar spikes, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 2 pieces

Glycemic Index: 62

Glycemic Load: 18

Fiber: 3g

Key Nutrients: Fiber, Iron

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management. The digestion time is moderate, but the insulin response can be substantial due to the high glycemic index.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the insulin action peak with the post-meal glucose rise.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein and healthy fats, low in carbs, helping to maintain a steady blood sugar level.
Avocado and Spinach Salad – Rich in fiber and healthy fats, which can help slow glucose absorption and improve satiety.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb meal option that aids in steady blood sugar management.
Beef and Vegetable Stir Fry – Offers a balanced meal with protein and fiber, minimizing blood sugar spikes.

🥄 Smart Substitutes

Cauliflower Tortillas – Lower in carbs and provide a similar texture and role in meals as traditional rotis, helping to manage blood sugar levels.
Almond Flour Flatbread – High in protein and healthy fats, significantly lower in carbohydrates, supporting stable glucose levels.
Coconut Flour Crepes – Offer a low-carb alternative with a slight sweetness, suitable for both savory and sweet pairings while keeping blood sugar in check.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion and absorption are slow.
30–60 min: Gradual increase in blood sugar if any, depending on accompanying foods.
2–3 hr: Blood sugar levels begin to stabilize due to the absence of high glycemic ingredients.

“Many in the low-carb diabetes community find that replacing traditional high-carb staples with nutrient-dense, lower-carb alternatives not only helps in managing daily blood sugar levels but also enhances overall well-being and energy levels.”
— BCDF community member

🧠 Lowering Impact Tip

Replace wheat flour with low-carb alternatives like almond or coconut flour to reduce carbohydrate content.

🤔 FAQs about 2 rotis

Can I ever eat traditional rotis again if I'm managing diabetes with a low-carb diet?

While traditional rotis are higher in carbs, you might choose to include them occasionally in very controlled portions, especially when balanced with high-fiber and high-protein foods.

How do I handle social situations where high-carb foods like rotis are the norm?

Planning ahead by eating a low-carb meal before attending or bringing your own substitutes can help you stay on track. Communicating your dietary needs with hosts can also lead to supportive adjustments.

Have a question about 2 rotis or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

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