One Small Roti — Diabetes Nutrition Facts

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

40 gram Jau roti

CARBS

18 grams

PROTEINS

4 grams

FATS

1 gram

Jau roti, made from barley flour, is a moderate carbohydrate option and may not be ideal for a strict low-carb diet aimed at managing diabetes.

Quantity: 40 grams

Glycemic Index: Low to medium

Glycemic Load: 9

Fiber: 4 grams

Key Nutrients: Fiber, magnesium, selenium

Health Impact: Barley has a moderate amount of carbs which can cause a moderate rise in blood sugar levels, depending on individual insulin sensitivity and overall meal composition.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, 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 rise.
Avocado salad – Rich in healthy fats and fiber, aids in slow digestion and satiety.
Mixed vegetable curry – High in fiber and nutrients, supports overall metabolic health.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps stabilize blood sugar levels.
Fish curry – Rich in omega-3 fatty acids, beneficial for heart health and glycemic control.
Egg omelette – High in protein and fats, 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 provides a mild, sweet taste without sugar.
Flaxseed meal roti – 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 substitutes begins.
30–60 min: Stable blood sugar levels due to slow digestion of fibers and healthy fats.
2–3 hr: Continued stable blood glucose, preventing late postprandial spikes.

“Many in the low-carb community find that integrating high-fiber, low-carb alternatives like almond or coconut flour into traditional recipes helps maintain cultural eating habits while managing diabetes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 40 gram Jau roti

Can I eat traditional roti if I have diabetes?

It's advisable to opt for low-carb alternatives like almond flour or coconut flour roti to better manage blood sugar levels.

How do low-carb diets benefit those with diabetes?

Low-carb diets can help reduce blood sugar spikes, improve insulin sensitivity, and support overall metabolic health.

Are there vegetarian options that are low-carb and diabetes-friendly?

Yes, options like paneer stir-fry and avocado salad are excellent vegetarian choices that are both low-carb and nutritious.

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