Per Roti — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/mixed-grain-roti

Mixed grain roti

CARBS

30g

PROTEINS

FATS

Mixed grain roti, while containing multiple grains, is still high in carbohydrates and can cause significant blood sugar spikes in individuals with diabetes. It is not advisable from a low-carb diabetes management standpoint.

Quantity: 1 roti (approximately 30g)

Glycemic Index: 62

Glycemic Load: 18

Fiber: 4g

Key Nutrients: Fiber, B vitamins, trace minerals

Health Impact: The high carbohydrate content can lead to rapid increases in blood sugar and necessitate greater insulin response, which may not be ideal for managing diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fibers.

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, complementing the low-carb roti for fullness and metabolic balance.
Avocado and spinach salad – Rich in fiber and healthy fats, helping to further moderate blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Provides lean protein, aiding in satiety and stable blood glucose levels.
Beef and vegetable stir-fry – Offers a good mix of protein and fiber, supporting slow and steady digestion and glucose absorption.

🥄 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 low-carb substitutes digest more slowly.
30–60 min: Gradual rise in blood sugar, depending on individual metabolic response.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with higher carb meals.

“Many in the low-carb diabetes community find that substituting traditional high-carb items with low-carb alternatives not only helps in managing daily blood sugar levels but also enhances overall well-being and energy.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Mixed grain roti

Can I eat mixed grain roti if I am on a low-carb diet?

It's better to opt for lower-carb alternatives like almond flour or coconut flour roti, as mixed grain roti still contains a significant amount of carbs.

How do low-carb rotis affect blood sugar compared to regular rotis?

Low-carb rotis cause a slower and lower rise in blood sugar levels compared to regular, higher-carb rotis due to their reduced carbohydrate content and higher fiber.

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