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https://www.bluecircle.foundation/food/40-grams-jau-roti
40 grams jau roti
CARBS
18 grams
PROTEINS
4 grams
FATS
1 gram
Jau roti, made from barley flour, is a moderate carbohydrate option and might be considered in controlled portions for individuals managing diabetes with a focus on low-carb diets.
Quantity: 40 grams
Glycemic Index: Low to medium
Glycemic Load: 9
Fiber: 4 grams
Key Nutrients: Fiber, magnesium, selenium
Health Impact: Moderate carb content can lead to moderate blood sugar spikes, depending on individual insulin sensitivity and overall meal composition.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Paneer stir-fry – High in protein and healthy fats, helps in moderating blood sugar levels.
- Avocado and spinach salad – Rich in healthy fats and fiber, aids in slow digestion and steady blood glucose.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Provides lean protein that helps stabilize blood sugar levels.
- Baked salmon with herbs – Rich in omega-3 fatty acids and protein, supports overall metabolic health.
🥄 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 low-carb substitutes digest more slowly.
- 30–60 min: Gradual increase in blood sugar, much slower than high-carb alternatives.
- 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 items with nutrient-dense, lower-carb alternatives not only helps manage blood sugar levels but also enhances overall satiety and energy levels throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 40 grams jau roti
Can I eat traditional roti if I manage portion size?
While portion control can help, choosing a lower-carb alternative like almond flour roti provides a safer and more effective way to manage blood glucose levels.
How often can I include these low-carb rotis in my diet?
You can include these low-carb rotis regularly in your meals as they help maintain steady blood sugar levels and provide essential nutrients.
