Is Roti Good for Diabetes? A Dietitian's Guide to Our Favourite Flatbread
- Faiqua Khalid
- Aug 17
- 5 min read
Let's be honest. Is there any sound more comforting than the soft pat-pat-pat of roti dough being shaped? Or a smell more heavenly than a fresh, pillowy phulka puffing up on the tawa?
For most of us, roti isn't just food. It's home. It's the vessel for our mother's best daal, the perfect scoop for achaar, and the backdrop to countless family dinners.
But lately, that comfort has been mixed with confusion. As a dietitian working with so many wonderful South Asians, I hear the same worries every single day:
"My doctor told me to cut down on carbs, so does that mean no more roti?"
"I switched to whole wheat, but my blood sugar is still high after meals. What am I doing wrong?"
"I feel so sluggish and hungry an hour after eating roti."
If you've ever asked these questions, you are not alone. There's so much noise out there telling us that our staple food is the enemy, especially if you're managing diabetes, prediabetes, or your weight.
So, let's settle this once and for all. Is roti the villain in your health story?
The short answer: No. But the way we traditionally make and eat it might be.
The good news? We’re not about to banish roti from your plate. Instead, we’re going to give it a bit of health makeover!
Let's Get Real: The Naked Truth About Plain Atta Roti
Your standard roti is usually made from one key ingredient: atta, or whole wheat flour. And yes, whole wheat is a better choice than maida (white flour) because it contains more fibre. A typical 6-inch whole wheat roti has about:
70-80 calories
15 grams of carbohydrates
2-3 grams of fibre
2-3 grams of protein
On paper, this doesn't look so bad. The problem isn't the roti itself, but its impact on your blood sugar, also known as its glycemic response. Because it's primarily a carbohydrate, even a whole wheat roti can cause a fairly quick rise in blood sugar, especially when you eat more than one.
Think of it like this: your meal is a team. If you send only the carbohydrate player (roti) onto the field with a simple vegetable subzi (which is often also carb-heavy and low in protein), your blood sugar is going to score a goal very, very quickly. This leads to that dreaded spike, followed by a crash that leaves you feeling tired, hungry, and craving more carbs an hour later.
Sound familiar? It’s the blood sugar rollercoaster, and it's time we all got off.
The Roti Revolution: 5 Simple Swaps to Supercharge Your Staple
The secret to a healthier roti isn't about taking it away; it's about what you add to it and what you pair it with. The magic trio for blood sugar balance is Protein, Fibre, and Healthy Fats as these three nutrients slow down digestion, prevent sharp blood sugar spikes, and keep you feeling full and satisfied for hours.
Here’s how to invite them to your roti party.
1. Flour Power: Diversify Your Dough
Who said atta (flour) has to do it alone? Mixing other flours into your dough is the easiest way to instantly boost its nutritional profile.
Besan (Chickpea/Gram Flour): This is my number one recommendation! Besan is packed with protein and fibre, and it has a much lower glycemic index than wheat flour. It also gives the roti a lovely, slightly nutty flavour.
Pro Tip: Start with a 3:1 ratio. For every 3 cups of your regular atta, add 1 cup of besan. Knead as usual. You’ll barely notice the difference in texture, but your blood sugar will.
Oat Flour: Simply blend rolled oats into a fine powder. Oats are a good source of soluble fibre, which is fantastic for heart health and blood sugar control.
Jau (Barley) or Jowar (Sorghum) Flour: These ancient grains are fibre powerhouses and naturally gluten-free (if that's a concern). They make the roti a bit denser, so start by adding just a little.
2. Sneak in Some Fibre Friends
This is my favourite trick, especially for picky eaters in the family. You can add concentrated sources of fibre directly into the dough without anyone knowing.
Psyllium Husk (Ispaghol): Add 1-2 tablespoons of psyllium husk to your flour before kneading. It absorbs water, making the dough softer and adding a huge, gel-forming fibre boost that dramatically slows sugar absorption.
Ground Flaxseed or Chia Seeds: Both are incredible sources of fibre and healthy omega-3 fats. Add 2-3 tablespoons to your flour mix and knead. Give another half hour of resting your dough as the chia seeds will knead some time to soften up.
Have a bowl of salad or cooked vegetables. This will help to balance out your meal by adding more fibre and a variety of vitamins and minerals.
3. Partner with Protein
A roti should never be the star of the show. Think of it like a side for the meal. The real star should always be a high-quality protein source. This is non-negotiable for blood sugar control.
Instead of just having your roti with a simple aloo subzi (potato curry), make sure your plate always includes one of these:
A large bowl of daal or chana masala.
Chicken, meat or fish curry.
A side of Greek yogurt or a bowl of raita.
Paneer or tofu, grilled or cooked in a curry.
This simple change shifts your meal from being carb-dominant to balanced.
4. Mindful Portions and a Touch of Ghee
Yes, I said ghee! For years, we were told to fear fats, but a small amount of good-quality fat like ghee or a drizzle of olive oil on your roti does something amazing: it lowers the overall glycemic index of the meal. Fat slows down stomach emptying, which means a slower, more gradual release of sugar into your bloodstream.
So, go ahead and brush that half-teaspoon of ghee on your hot roti. It adds flavour, helps you absorb vitamins, and supports your blood sugar goals.
And what about portion size? Instead of focusing on a strict number, listen to your body. When you pack your roti and your plate with more protein and fibre, you'll find you are satisfied with one or two, instead of three or four. It’s about eating until you’re satisfied, not stuffed.
5. Take a 10-Minute "Post-Roti" Stroll
This is the simplest bio-hack of all. After you finish your meal, don't just head straight for the sofa. Go for a brisk 10-minute walk around the block. Your muscles will immediately start using the glucose from your meal for energy, preventing it from lingering in your bloodstream. It’s a game-changer for post-meal blood sugar levels.
The Bottom Line: Love Your Roti, The Smart Way
Your cultural foods are not your enemy. Roti is a delicious, soulful part of our heritage, and you absolutely do not need to give it up to be healthy.
It's not about restriction; it's about reinvention. By making a few smart swaps—upgrading your flour, adding protein to your plate, and embracing a little ghee—you can turn your daily roti from a potential blood sugar problem into a powerful part of your health solution.
You deserve to enjoy your food without guilt, feel full and energized after meals, and be in complete control of your health. And it can all start with the next roti you make.
Did this change how you see your daily roti? Share this article with a family member who needs to hear that they can still enjoy their favourite foods!
Feeling overwhelmed and need a plan that’s made just for you? Let's work together. Book a 1-on-1 virtual consultation with me, and we’ll create a personalized nutrition plan that fits your life and your tastes.
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