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

Besan roti

CARBS

18g

PROTEINS

FATS

Besan roti, made from chickpea flour, is lower in carbohydrates compared to traditional wheat rotis but still contains a moderate amount of carbs, which may affect blood sugar levels.

Quantity: 1 roti (approximately 30g)

Glycemic Index: Medium

Glycemic Load: 8

Fiber: 2g

Key Nutrients: Fiber, protein

Health Impact: Besan roti has a moderate carbohydrate content that can lead to an increase in blood sugar levels, necessitating careful portion control and monitoring of blood glucose.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the insulin action with the rise in blood glucose.

🍽️ Best Paired With (Veg)

Paneer tikka – High in protein and fat with minimal carbs, helping to stabilize blood sugar levels.
Mixed vegetable stir-fry – Rich in fiber and nutrients with low glycemic impact, aiding in overall glucose management.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar spikes and increases satiety.
Fish curry (made without sugar) – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Almond flour roti – Lower in carbs and higher in fiber, which can help manage blood sugar levels more effectively.
Coconut flour roti – Significantly lower in carbohydrates and has a mild impact on blood sugar, suitable for a ketogenic diet.
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, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar, if any, due to high fiber content in substitutes which slows down glucose absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady release of glucose from the low-carb roti substitutes.

“Many in the low-carb diabetes community find that substituting traditional high-carb items with low-carb alternatives not only helps in managing day-to-day blood sugar levels but also contributes to long-term health improvements and satisfaction with meals.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing the roti with high-fiber vegetables and healthy fats can help reduce the overall glycemic impact.

🤔 FAQs about Besan roti

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

Besan roti is lower in carbs than traditional wheat rotis, but for a strict low-carb diet, consider even lower carb alternatives like almond or coconut flour rotis.

How does fiber affect blood sugar levels?

Fiber slows the absorption of sugar into the bloodstream, helping to prevent rapid spikes in blood glucose and promoting a more gradual increase.

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

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