Per 100g Serving — Diabetes Nutrition Facts

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

Bajra roti

CARBS

41.2g

PROTEINS

11.6g

FATS

5.0g

Bajra roti is a traditional Indian flatbread made from millet flour, which is higher in carbs but also contains significant protein and fiber. It is not the most advisable option for a strict low-carb diet but can be included occasionally in controlled portions.

Quantity: 100g

Glycemic Index: 54

Glycemic Load: 22.1

Fiber: 11.0g

Key Nutrients: Magnesium, Phosphorus, Iron

Health Impact: Bajra roti has a moderate glycemic index and load, leading to a slower rise in blood glucose compared to high-glycemic foods. Its fiber content aids in slower digestion and a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and low in carbs, supporting stable blood sugar levels.
Mixed vegetable salad with olive oil – Rich in fiber and healthy fats, aiding in slower digestion and reduced glucose spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Provides lean protein that helps moderate blood sugar increases.
Fish curry made with coconut milk – High in healthy fats and protein, supporting blood sugar control without significant carb load.

🥄 Smart Substitutes

Almond flour roti – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
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 fibers and complex carbs begins.
30–60 min: Gradual rise in blood sugar due to slow digestion of complex carbohydrates.
2–3 hr: Blood sugar levels begin to stabilize as the high fiber content moderates glucose absorption.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb alternatives like almond or coconut flour rotis into meals helps manage post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Bajra roti

Can Bajra roti be part of a low-carb diet?

Bajra roti is lower in carbs than traditional wheat rotis, but should still be consumed in moderation depending on individual carb targets.

What are the best times to consume Bajra roti for someone with diabetes?

It's best consumed during the main meals when paired with high protein or healthy fat sources to minimize blood sugar spikes.

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

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