One Small Roti — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/40-g-jau-roti

40 g Jau roti

CARBS

18 g

PROTEINS

4 g

FATS

1 g

Jau roti, made from barley flour, is not advisable from a low-carb diabetes standpoint due to its moderate carbohydrate content.

Quantity: 40 g

Glycemic Index: Low to medium

Glycemic Load: 9

Fiber: 4 g

Key Nutrients: Fiber, magnesium, selenium

Health Impact: Moderate carbohydrate content can cause blood sugar spikes, requiring careful management of insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion of fiber.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helps in moderating blood sugar levels.
Mixed vegetable salad with olive oil – Low in carbs and high in fiber, aids in slow digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Protein-rich and carb-free, stabilizes blood sugar levels.
Fish curry made with coconut milk – Rich in healthy fats and protein, minimal impact on blood sugar.

🥄 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 healthy fats, aiding in slower glucose release.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, supports blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower.
30–60 min: Gradual increase in blood sugar, depending on the amount and type of roti consumed.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content in the substitutes.

“Many in the low-carb community find that substituting traditional high-carb staples with nutrient-dense, lower-carb alternatives helps maintain better glycemic control throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 40 g Jau roti

Can I eat traditional roti if I manage portion size?

It's better to opt for low-carb alternatives as even small portions of high-carb foods can cause blood sugar spikes in some individuals with diabetes.

How often can I include these low-carb rotis in my diet?

You can include them regularly, as they are designed to align with a low-carb dietary approach, helping in better blood sugar management.

Have a question about 40 g Jau roti or any other topic related to diabetes?

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