Per Roti — Diabetes Nutrition Facts

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

Raggi roti

CARBS

28g

PROTEINS

FATS

Ragi roti is a traditional Indian flatbread made from ragi flour, also known as finger millet. While it contains essential nutrients, its carbohydrate content may not align with a strict low-carbohydrate diet for diabetes management.

Quantity: 1 roti (approximately 50g)

Glycemic Index: Medium (54-69)

Glycemic Load: 15

Fiber: 3g

Key Nutrients: Iron, Calcium, Dietary Fiber

Health Impact: Ragi roti has a medium glycemic index and provides a moderate amount of carbohydrates, which can affect blood sugar levels and require careful management in a diabetic diet.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helps in slowing digestion and stabilizing blood sugar levels.
Avocado salad – Rich in healthy fats and fiber, aids in maintaining a lower glycemic index.
Sauteed vegetables – Low in carbs and high in fiber, helps in filling up without spiking blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps in moderating blood sugar rises post-meal.
Fish curry (made with coconut milk) – Rich in omega-3 fatty acids and healthy fats, supports overall cardiovascular health and blood sugar control.
Egg omelette with spinach – High in protein and nutrients, offers sustained energy without significant blood sugar spikes.

🥄 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 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 rotis digest slower, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar, if any, due to high fiber content slowing down the digestion process.
2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady release of glucose into the bloodstream.

“Many in the low-carb community find that integrating high-fiber, low-carb alternatives like almond or coconut flour into traditional recipes helps manage diabetes more effectively, reducing the need for frequent medication adjustments.”
— BCDF community member

🧠 Lowering Impact Tip

Pair ragi roti with high-fiber vegetables and healthy fats to slow the absorption of carbohydrates and reduce blood sugar spikes.

🤔 FAQs about Raggi roti

Can raggi roti be part of a diabetic diet?

While traditional raggi roti is lower in carbs than some grains, substituting it with even lower carb options like almond or coconut flour roti can be more beneficial for blood sugar control.

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

These low-carb rotis can be included in your daily diet as they help in maintaining steady blood sugar levels, especially beneficial for those managing diabetes.

Are there any other benefits to these roti substitutes?

Yes, besides being low in carbohydrates, these substitutes are often higher in essential nutrients like fiber, healthy fats, and protein, contributing to overall health and satiety.

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