Per Roti — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/wheat-jowar-bajra-roti

Wheat jowar bajra roti

CARBS

Medium

PROTEINS

Moderate

FATS

Low

Wheat jowar bajra roti is a mixed grain flatbread, which, while containing whole grains, still has a moderate carbohydrate content that could affect blood sugar levels in people with diabetes.

Quantity: 1 roti (approximately 30g)

Glycemic Index: Medium

Glycemic Load: Medium

Fiber: Moderate

Key Nutrients: Fiber, Iron, Magnesium

Health Impact: The carbohydrate content can cause moderate blood sugar spikes, necessitating careful portion control and monitoring of blood glucose levels post-consumption.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Paneer stir-fry – High in protein and healthy fats, helping to balance the meal's glycemic load.
Mixed vegetable salad with olive oil – Rich in fiber and healthy fats, aiding in slower digestion and sustained energy.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels post-meal.
Fish curry made with coconut milk – Rich in omega-3 fatty acids and healthy fats, supporting overall metabolic health.

🥄 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 rotis digest slower, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar, depending on individual metabolic response and what the roti is paired with.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and healthy fat content in the substitutes.

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

🧠 Lowering Impact Tip

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

🤔 FAQs about Wheat jowar bajra roti

Can I eat traditional rotis if I am managing diabetes with a low-carb diet?

It's best to opt for lower-carb alternatives like almond flour or coconut flour rotis, as traditional rotis are higher in carbs and can lead to blood sugar spikes.

How do I ensure my meals are balanced if I use low-carb rotis?

Pair your low-carb rotis with high-protein and high-fiber foods to ensure a balanced meal that supports blood sugar management.

Have a question about Wheat jowar bajra roti or any other topic related to diabetes?

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