Per Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/mix-millet-roti

mix millet roti

CARBS

20g

PROTEINS

FATS

Mix millet roti is a better alternative to traditional high-carb rotis, suitable for managing diabetes due to its lower glycemic index and higher fiber content.

Quantity: 1 roti (approximately 30g)

Glycemic Index: 54

Glycemic Load: 10

Fiber: 3g

Key Nutrients: Magnesium, Potassium, Iron

Health Impact: Mix millet roti has a moderate impact on blood sugar levels due to its carbohydrate content, but its higher fiber and protein levels help moderate insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing 15-20 minutes before mealtime to match the insulin action with the rise in blood glucose levels post-meal.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and low in carbs, helping to balance the meal's glycemic load.
Avocado salad – Rich in healthy fats and fiber, which can help slow down the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that does not impact blood sugar levels.
Fish curry (made with coconut milk) – Offers healthy fats and protein, aiding in steady blood sugar levels and satiety.

🥄 Smart Substitutes

Almond flour roti – Lower in carbohydrates and higher in dietary fiber, which can help manage blood sugar levels more effectively.
Coconut flour roti – Significantly lower in carbs and has a low glycemic index, helping to reduce glucose spikes.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion and absorption are slow.
30–60 min: Gradual increase in blood sugar depending on individual metabolic response and the specific ingredients used in the roti.
2–3 hr: Blood sugar levels begin to stabilize as the high fiber content helps to moderate glucose absorption.

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

🧠 Lowering Impact Tip

Pair with high-fiber vegetables and lean protein to further reduce the glycemic response.

🤔 FAQs about mix millet roti

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

Millet roti can be higher in carbs; consider substituting with lower carb options like almond or coconut flour roti.

How does fiber affect blood sugar levels?

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

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

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.