Per Serving Of 3 Rotis — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/3-rotis

3 rotis

CARBS

60g

PROTEINS

FATS

Rotis are high in carbohydrates and can lead to significant blood sugar spikes, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 3 pieces

Glycemic Index: 62

Glycemic Load: 30

Fiber: 8g

Key Nutrients: Fiber, Iron, B-vitamins

Health Impact: High carbohydrate content can cause rapid increases in blood glucose levels, necessitating careful management of insulin response and potentially longer digestion time.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion and absorption.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – High in protein and healthy fats, complements the low-carb roti by providing satiety and further stabilizing blood sugar levels.
Mixed Vegetable Salad with Olive Oil – Rich in fiber and healthy fats, helps to slow digestion and minimize blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb complement to the meal, aiding in blood sugar control and satiety.
Fish Tikka – Rich in omega-3 fatty acids and protein, supports heart health and helps maintain stable blood sugar levels.

🥄 Smart Substitutes

Cauliflower Roti – Lower in carbs and provides a similar texture and taste to traditional roti, helping to manage blood sugar levels more effectively.
Almond Flour Roti – High in protein and healthy fats, significantly lower in carbs than wheat-based rotis, supporting stable glucose levels.
Coconut Flour Roti – Low in carbs and rich in fiber, aiding in slower digestion and a more gradual blood sugar response.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest more slowly.
30–60 min: Gradual increase in blood sugar, avoiding the sharp spikes seen with high-carb meals.
2–3 hr: Stable blood sugar levels, likely avoiding the typical post-meal crash associated with high carb intake.

“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 day-to-day blood sugar levels but also enhances overall well-being and energy levels.”
— BCDF community member

🧠 Lowering Impact Tip

Replace with a lower-carb alternative such as almond flour or coconut flour flatbreads.

🤔 FAQs about 3 rotis

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

While traditional roti is higher in carbs, you can occasionally include it in a balanced diet, especially when paired with high-fiber and high-protein foods to mitigate blood sugar spikes.

How do I make low-carb rotis that don't fall apart?

Use binders like xanthan gum or psyllium husk powder in your low-carb flour to improve the texture and cohesion of the rotis.

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