Per Roti — Diabetes Nutrition Facts

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

qunio roti

CARBS

20g

PROTEINS

FATS

Quinoa roti is a better alternative to traditional high-carb rotis, but still contains a moderate amount of carbohydrates.

Quantity: 1 roti (approximately 30g)

Glycemic Index: 53

Glycemic Load: 10

Fiber: 3g

Key Nutrients: Magnesium, Iron, B-vitamins

Health Impact: Moderate carbohydrate content can cause blood sugar levels to rise, though the presence of protein and fiber may help mitigate rapid spikes.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Grilled paneer – High in protein, helps in slow digestion and sustained energy without spiking blood sugar.
Avocado salad – Rich in healthy fats and fiber, supports blood sugar control and satiety.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps in maintaining blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids, beneficial for heart health and blood sugar regulation.

🥄 Smart Substitutes

Almond flour roti – Lower in carbs and higher in fiber, helps in managing blood sugar levels better.
Coconut flour roti – Significantly lower in carbs and provides a mild, sweet taste without sugar.
Flaxseed meal roti – High in omega-3 fatty acids and fiber, aiding in blood sugar stabilization.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the substitutes are low in carbohydrates.
30–60 min: Stable blood sugar levels due to slow digestion of fibers and healthy fats.
2–3 hr: Continued stable blood sugar, preventing spikes typical with higher carb meals.

“Many in the low-carb community find that substituting traditional high-carb items with low-carb alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about qunio roti

Can I eat traditional roti if I manage portions?

It's advisable to opt for low-carb alternatives as even small portions of high-carb foods like traditional roti can lead to blood sugar spikes.

How often can I include these low-carb rotis in my diet?

You can include these low-carb rotis regularly in your meals as they help in maintaining blood sugar levels while satisfying bread cravings.

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