Article Category: Metabolic Health
Author: Shifa Fatima, MSc.
Medically Reviewed By: Dr. Apoorva T, MHM.
Date Reviewed: June 24, 2022
Keeping an eye on what you eat daily is the key to good health. Is chapati good for diabetes? Yes, chapati is good for diabetes. For people with diabetes, it is especially important to keep track of their diet. With so many options for healthy food, people are often confused about what would be best for them. Does wheat roti increase blood sugar level? One common question people with diabetes ask is whether wheat chapati is good for them and how many chapatis can a diabetic eat? Let's find out the answer to these questions.
To understand if a food item is good for you, you must know its nutritional profile. The table below highlights the different nutritional components of wheat chapati.
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Carbohydrates | 72 gm |
| Protein | 13.2 gm |
| Fiber | 10.7 gm |
| Fat | 2.5 gm |
| Sugar | 0.4 gm |
| Water | 11% |
Wheat chapati is a carbohydrate-rich food. It also contains vitamins, minerals, and proteins. But the refining process of wheat washes away the beneficial nutrients. Hence, chapati made from whole wheat grains is considered healthier.
Chapati's glycemic index (GI) varies with the flour used, the technique of cooking, and the portion size. Whole wheat flour chapati often has a lower glycemic index than its refined wheat flour counterpart.
How quickly your blood sugar levels rise after eating a particular dish is quantified by something called the glycemic index. High GI foods are absorbed and processed rapidly, leading to a sharp spike in blood sugar levels. Low GI foods are digested and absorbed more slowly, thus their effect on blood sugar levels is less dramatic.
The glycemic index of wheat chapati is 52-55, which is a low glycemic index that makes chapati good for diabetes.
Energy Source: Carbohydrates in chapati make it an excellent source of energy for the body.
Vitamin Content: Wheat chapatis are a rich source of vitamins, including Vitamin A and E, that protect the body from chronic health problems. Vitamin B in chapatis helps to maintain high energy levels and helps to maintain an active lifestyle.
Antioxidants: Antioxidants like ferulic acid and lutein in the whole wheat chapati protect the body from the harmful effects of free radicals.
Fiber Benefits: The insoluble fibers in wheat chapati help to maintain metabolism at optimal levels. It also helps to lower blood cholesterol levels and improves blood circulation. These benefits prevent diabetes-related complications.
Blood Health: Wheat roti contains folate and iron that promotes hemoglobin synthesis. It also improves RBC and WBC count in the blood.
Immunity and Skin Health: Minerals in wheat roti improve immunity and keep the cardiovascular system healthy. Zinc present in wheat roti maintains healthy skin and gives it a glow.
Low Glycemic Index: The glycemic index of wheat chapati is 52-55, i.e., a low glycemic index that makes chapati good for diabetes.
Insulin Resistance: Wheat chapatis contain insoluble fibers that help reduce insulin resistance in patients with diabetes. The high fiber also keeps the digestive tract healthy and promotes regular bowel movements.
Anti-Inflammatory Properties: Whole wheat flour contains a high amount of betaine that has anti-inflammatory properties. It also helps reduce the risk of associated cardiac diseases in patients with diabetes.
Weight Management: Consumption of wheat roti increases the satiety value of food. It helps to limit caloric intake and promotes weight loss. These factors lower the risk of a spike in blood glucose levels in patients with diabetes.
Whole Wheat Flour: Whole wheat chapati is more nutritious and has a lower glycemic index than chapati made of refined flour. Hence, it is advisable to eat roti made of whole-grain flour.
Ragi and Chickpea Flour Mix: Mixing Ragi flour and chickpea flour with wheat flour increases the fiber content of chapati and keeps the post-prandial blood glucose at lower levels. Chapatis made from this mixture of flour are good for diabetes.
Barley Flour Mix: To make chapati for diabetes, mix wheat flour with Barley flour. Barley improves metabolism and acts as an anti-inflammatory agent.
Amaranth Flour Mix: Mixing amaranth flour with wheat flour also makes chapati good for diabetes. Amaranth has anti-diabetic properties making it beneficial in patients with diabetes. This also increases the protein, vitamin, and mineral content, making the chapati more nutritious.
To control the blood glucose levels, you should watch the quantity of chapati per day. As wheat roti or chapati contains more carbohydrates, combining chapati with vegetables and protein-rich sources is advisable.
Wheat chapati is a rich energy source and contains carbohydrates that require time for digestion. It is advisable to include wheat chapati in your breakfast or lunch. Also, eating 2-3 whole wheat chapatis daily without oil helps to limit the carbohydrate content.
Moreover, the portion of chapati to be included in the diet depends on blood sugar levels, physical activities, carbohydrate requirements, and age factors.
Celiac Disease: The high amount of gluten in wheat flour can exaggerate Celiac disease in patients with type 1 diabetes. Celiac disease is associated with damage to the small intestine. It also decreases the absorption of other beneficial nutrients required for the human body's overall health.
Irritable Bowel Disease: Overconsumption of chapatis for diabetes can worsen the Irritable Bowel Disease and cause inflammation in the digestive tract.
Allergic Reactions: Gluten in wheat can act as an allergen and trigger the immune response.
Kidney Disorders: Overconsumption of wheat roti for diabetes is also associated with kidney disorders due to increased sodium levels. Hence, limit the quantity of daily intake of wheat chapati.
Mineral Absorption: Chapati made from whole grain wheat contains a high amount of phytate that prevents the absorption of essential minerals like iron and zinc from the diet. This can cause various health-related issues in the long term.
If you are wondering, "Is wheat chapati good for diabetes," then the simple answer is that a moderate amount of wheat chapati is safe for people with diabetes. The low glycemic index of chapati made from whole wheat grains prevents a sudden spike in blood glucose levels. Combining wheat roti with protein-rich food can increase the nutritious values benefiting patients with diabetes. However, always consult your doctor before making any significant change in your diet plan.
Wheat roti for diabetes does not cause a sudden spike in blood glucose levels. As the glycemic index of whole wheat roti is low, the increase in blood sugar levels will be slow.
It is advisable to avoid paratha or other fried food if you have diabetes. The oil used to make paratha contains saturated fats that can worsen insulin resistance in diabetic patients.
If you have diabetes, you can eat rice roti but must watch the quantity. Rice has a more glycemic index than wheat, so its intake must be minimal. Moreover, always combine rice roti with high protein sources like vegetables and curry.
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This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
Author: Shifa Fatima, MSc.
Medical Advisor: Dr. Apoorva T, MHM.
Organization: Ragus Healthcare Private Limited
Address: No. 17 & 17C BDA, Sector 3, HSR Layout, Bangalore - 560102
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