Besan and wheat roti
CARBS
30g
PROTEINS
6g
FATS
3g
Quantity: 1 roti (approximately 30g)
Glycemic Index: Medium
Glycemic Load: 15
Fiber: 2g
Key Nutrients: Fiber, protein
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, requiring careful insulin management and monitoring.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the glucose response.
🍽️ Best Paired With (Veg)
- Paneer tikka – High in protein and fat with minimal carbs, helping to stabilize blood sugar levels.
- Sauteed vegetables – Provides fiber and essential nutrients with low glycemic impact.
- Avocado salad – Rich in healthy fats and fiber, aiding in satiety and slow digestion.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without contributing to carb load, supporting steady glucose levels.
- Fish tikka – Omega-3 fatty acids in fish can improve insulin sensitivity and reduce inflammation.
- Egg bhurji – Offers a good mix of fat and protein, essential for blood sugar management.
🥄 Smart Substitutes
- Almond flour roti – Lower in carbohydrates and higher in healthy fats, which can help manage blood sugar levels.
- Coconut flour roti – Significantly lower in carbs and provides a source of 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 low-carb substitutes digest slower, preventing rapid blood sugar spikes.
- 30–60 min: Gradual increase in blood sugar, depending on individual metabolic response and meal composition.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and healthy fat content in the substitutes.
— BCDF community member
🧠 Lowering Impact Tip
Consider replacing wheat flour with a lower-carb alternative like almond or coconut flour.
🤔 FAQs about Besan and wheat roti
Can I eat besan and wheat roti if I am on a strict low-carb diet?
Besan and wheat roti are higher in carbs. Opt for rotis made from almond, coconut, or flaxseed meal for a lower carb option.
How can I make low-carb rotis more palatable?
Experiment with herbs and spices like turmeric, garlic powder, or cilantro to enhance flavor without adding carbs.
Are there any quick low-carb meals I can prepare with these roti substitutes?
Pair these rotis with high-protein dishes like grilled meats or paneer, and add a side of non-starchy vegetables for a nutritious, low-carb meal.
Have a question about Besan and wheat roti or any other topic related to diabetes?
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