One Medium-Sized Roti — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/70-grams-bajra-roti

70 grams bajra roti

CARBS

34g

PROTEINS

FATS

Bajra roti is a traditional Indian flatbread made from millet flour, which is higher in carbs and may not be ideal for a strict low-carb diet.

Quantity: 70g

Glycemic Index: Medium

Glycemic Load: 18

Fiber: 3g

Key Nutrients: Magnesium, Phosphorus, Iron

Health Impact: Bajra roti has a medium glycemic index and can cause moderate blood sugar spikes, particularly in those with diabetes. It digests slower than refined grains but still requires careful portion control.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using insulin, to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, complementing the low-carb roti for a balanced meal.
Mixed vegetable salad with olive oil – Adds fiber and antioxidants without significant carbs, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels post-meal.
Fish curry made with coconut milk – Rich in omega-3 fatty acids and healthy fats, supporting cardiovascular health and diabetes management.

🥄 Smart Substitutes

Almond flour roti – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels more effectively.
Coconut flour roti – Significantly lower in carbohydrates and rich in fiber, aiding in slower glucose absorption.
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 rotis begins.
30–60 min: Slower rise in blood sugar due to high fiber and healthy fats content.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with higher carb meals.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb alternatives like almond or coconut flour rotis into meals helps maintain better glucose control throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 70 grams bajra roti

Can I eat bajra roti if I am on a strict low-carb diet?

Bajra roti is lower in carbs than traditional wheat rotis, but alternatives like almond or coconut flour rotis are more suitable for a strict low-carb diet.

How does fiber in low-carb rotis help with diabetes?

Fiber slows down the digestion and absorption of carbohydrates, leading to a slower and smaller rise in blood sugar levels.

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