Does eating 'roti and sabzi' increase blood sugar? What diabetic patients must know

Roti and vegetables are staple foods in many diets, especially in South Asian households. For diabetic patients, understanding how these commonly consumed foods affect blood sugar levels is essential for effective management of the condition. While both roti and vegetables can be part of a balanced diabetic diet, their impact on blood glucose depends on factors such as the type of flour used, the type of vegetables, portion size, and meal combinations. This article explores the relationship between eating roti and vegetables and blood sugar levels, offering useful insights for diabetic patients.



How roti and sabzi affect blood sugar levels in diabetics
A study conducted by the Madras Diabetes Research Foundation evaluated the glycaemic index (GI) of 12 traditional Indian foods prepared from millets, wheat, maize, and pulses in healthy volunteers. Surprisingly, several whole‑grain rotis, including those made from sorghum, pearl millet, and maize, registered high GI values, indicating a potential for significant post-meal blood sugar spikes. In contrast, pulse-based dishes such as white peas sundal and white chickpea sundal fell into the low GI category, thanks to their higher resistant starch and fibre content



The Glycemic Index of roti: Why flour choice matters in maintaining blood sugar
The glycemic index (GI) measures how quickly carbohydrates in foods raise blood glucose levels. Foods with a high GI cause rapid blood sugar spikes, which can be harmful for diabetics.

• White flour (maida) rotis have a high GI and may cause blood sugar levels to rise quickly.
• Rotis made from whole wheat, ragi (finger millet), jowar (sorghum), bajra (pearl millet) or besan (chickpea flour) tend to have a lower GI, making them better choices for blood sugar control.

Choosing the right type of flour is crucial for managing post-meal blood glucose levels effectively.



Balancing blood sugar with diabetes: Non-starchy picks for diabetics
Vegetables are a vital part of a healthy diabetic diet because of their rich nutrient and fibre content. However, the type of vegetable consumed influences blood sugar differently:

• Non-starchy vegetables like spinach, bitter gourd, bottle gourd, cauliflower, and broccoli have a low glycemic index and help regulate blood sugar.
• Starchy vegetables such as potatoes and sweet potatoes have a higher glycemic index and should be eaten in moderation.

Incorporating plenty of non-starchy vegetables helps maintain stable blood glucose levels.



Meal combinations: How to balance roti and vegetables
Combining foods wisely can help prevent blood sugar spikes:

• Pair roti with high-fibre vegetables and lean protein sources like lentils, paneer, or chicken to slow carbohydrate absorption.
• Limit starchy vegetables like potatoes in meals to avoid rapid increases in blood sugar.
• Adding healthy fats (such as a small amount of ghee or olive oil) can further improve blood sugar control.
• Balanced meals reduce the risk of blood sugar fluctuations.

Portion control: The key to avoiding blood sugar spikes
Even the healthiest foods can affect blood sugar if eaten in large quantities:

• Limit intake to one or two small-to-medium rotis per meal, based on individual blood sugar responses.
• Control portion sizes of vegetables, especially starchy ones.
• Eating moderate portions aids better blood sugar management.
• Monitoring portion size is a simple but powerful strategy.

Cooking methods: Preserving nutritional benefits
The way roti and vegetables are cooked impacts their nutritional value and effect on blood sugar:

• Opt for cooking techniques like grilling, steaming, or light sautéing instead of deep-frying.
• Use minimal oil to keep meals healthy.
• Adding spices such as turmeric and fenugreek, known for their blood sugar-regulating and anti-inflammatory properties, can enhance benefits.
• Healthy cooking practices support overall diabetic control.

Monitoring blood sugar levels: Why it’s important
Regular blood glucose monitoring helps diabetics understand how different foods affect their condition:

• Track blood sugar before and after meals to see the effects of roti and vegetable combinations.
• Use this data to adjust diet and portion sizes accordingly.
• Consult healthcare professionals for personalised advice.
• This feedback loop is crucial for optimal diabetes management.

Also read | Benefits of ‘methi’ water: Helps in blood sugar control, weight loss and more