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

Khapli roti

CARBS

30g

PROTEINS

FATS

Khapli roti, made from ancient Emmer wheat, is lower in gluten and has a slightly better nutrient profile compared to regular wheat, but it is still relatively high in carbohydrates.

Quantity: 1 roti (approximately 30g)

Glycemic Index: 62

Glycemic Load: 18.6

Fiber: 4g

Key Nutrients: Magnesium, Zinc, Iron

Health Impact: Khapli roti can cause moderate blood sugar spikes due to its carbohydrate content. It may be slower in digestion compared to highly processed flours, potentially resulting in a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the carbohydrate absorption rate.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helps in moderating blood sugar levels.
Mixed vegetable salad with olive oil – Low in carbs and high in fiber, aids in maintaining stable blood glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Protein-rich and carb-free, assists in steady blood sugar management.
Fish curry made with coconut milk – Rich in healthy fats and protein, supports minimal impact on blood sugar.

🥄 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 slower glucose absorption.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb rotis digest slower.
30–60 min: Gradual rise in blood sugar, depending on individual insulin sensitivity.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content in the substitutes.

“Many in the low-carb community find that substituting traditional high-carb staples with nutrient-dense, lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall satiety and metabolic health.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Khapli roti

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

Khapli roti, although lower in carbs than regular wheat roti, still contains carbs. Opt for rotis made from almond, coconut, or flaxseed meal for stricter carb control.

How often can I include khapli roti in my meals?

Moderation is key. Depending on your daily carb allowance, you may include it occasionally, but prioritize lower-carb alternatives for better blood sugar management.

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