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https://www.bluecircle.foundation/food/atta-roti

Atta roti

CARBS

15g

PROTEINS

FATS

Atta roti is a whole wheat flatbread, which, while better than refined flour breads, still contains a moderate amount of carbohydrates that can affect blood sugar levels in individuals with diabetes.

Quantity: 1 medium-sized (30g)

Glycemic Index: 62

Glycemic Load: 9

Fiber: 2g

Key Nutrients: Fiber, Iron, B-vitamins

Health Impact: The carbohydrate content in atta roti can cause a moderate rise in blood sugar levels, necessitating careful portion control and consideration of overall meal composition for individuals managing diabetes.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to better match the insulin delivery to the digestion rate of the roti.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helps in slowing down glucose absorption.
Avocado salad – Rich in healthy fats and fiber, aids in maintaining stable blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein without carbs, stabilizing blood sugar levels.
Fish curry (made with coconut milk) – Rich in omega-3 fatty acids and healthy fats, beneficial for blood sugar control.

🥄 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 fiber, aiding in better blood sugar management.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, supports overall health and glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower.
30–60 min: Gradual increase in blood sugar due to slower digestion and absorption.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with high-carb meals.

“Many in the low-carb community find that substituting traditional high-carb items with low-carb alternatives not only helps in managing daily blood sugar levels but also contributes to a more stable energy level throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Pair the roti with high-fiber vegetables and lean proteins to slow the absorption of glucose.

🤔 FAQs about Atta roti

Can I eat atta roti if I am managing diabetes with a low-carb diet?

It's better to opt for lower-carb alternatives like almond flour or coconut flour roti, as traditional atta roti is higher in carbs.

How can I make low-carb rotis more palatable?

Experiment with herbs and spices to enhance flavor without adding extra carbs.

Are there any quick low-carb meals I can prepare with these rotis?

Pairing these rotis with high-protein dishes like grilled chicken or paneer stir-fry can make for a nutritious, low-carb meal.

Have a question about Atta roti or any other topic related to diabetes?

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