Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/rota

Rota

CARBS

30g

PROTEINS

FATS

Rota, a type of flatbread, is not advisable for a low-carb diabetes diet due to its high carbohydrate content.

Quantity: 100g

Glycemic Index: High

Glycemic Load: High

Fiber: 2g

Key Nutrients: Carbohydrates

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Paneer Stir-Fry – High in protein and can be made with minimal oil, complementing the low-carb roti with a nutritious, balanced addition.
Avocado and Spinach Salad – Rich in healthy fats and fiber, helping to further moderate blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Provides a high-protein, low-carb pairing that helps stabilize glucose levels.
Beef and Vegetable Stir-Fry – Lean protein and fiber from vegetables make this a hearty, blood sugar-friendly meal option.

🥄 Smart Substitutes

Cauliflower Roti – Lower in carbs and provides a similar texture and taste to traditional roti, helping to manage blood sugar levels.
Almond Flour Roti – High in protein and healthy fats, significantly lower in carbs than traditional wheat roti.
Coconut Flour Roti – Low in carbs and rich in fiber, aiding in slower digestion and steadier blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb roti alternatives digest more slowly.
30–60 min: Gradual rise in blood sugar, if any, due to high fiber and protein content.
2–3 hr: Stable blood sugar levels, avoiding the sharp spikes associated with high-carb meals.

“Many in the low-carb community find that substituting traditional high-carb staples with lower carb alternatives allows for better day-to-day management of blood glucose levels and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Consume smaller portions or substitute with a lower-carb alternative like almond flour or coconut flour bread.

🤔 FAQs about Rota

Can I eat traditional roti if I manage portions?

While portion control can help, choosing a low-carb alternative like cauliflower or almond flour roti provides a safer and more effective way to manage blood sugar levels.

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 maintain stable blood sugar levels, especially beneficial for individuals managing diabetes.

Have a question about Rota or any other topic related to diabetes?

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