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Best for Blood Sugar: Not Wheat, Eat Bajra, Multigrain, and Khapli Rotis, Says Nutritionist
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News18•24-09-2026, 12:36
Best for Blood Sugar: Not Wheat, Eat Bajra, Multigrain, and Khapli Rotis, Says Nutritionist
- •Nutritionist Suman Agarwal recommends bajra, multigrain, and khapli rotis as the best options for blood sugar control.
- •While wheat roti is a common staple, its nutritional value has decreased due to processing, and it can cause issues for gluten-sensitive individuals.
- •Bajra roti is rich in iron, fiber, and magnesium, improves insulin function, and is gluten-free, but overconsumption can affect thyroid function.
- •Ragi roti is packed with calcium, iron, and antioxidants, making it beneficial for lactating mothers, though those prone to kidney stones should be cautious.
- •Khapli, an ancient grain, has twice the fiber of wheat and a low Glycemic Index (GI) of 40, making it an excellent choice for managing blood sugar.
Key Questions Answered
According to nutritionist Suman Agarwal, the best roti options for blood sugar control are bajra, multigrain, and khapli.
Ragi contains nearly 10 times more calcium than rice or wheat, along with iron, antioxidants, and amino acids, making it very beneficial for lactating mothers. However, its glycemic index can reach up to 65, and those prone to kidney stones should consume it cautiously due to high oxalate content.
Khapli is an ancient, nutrient-dense grain resembling wheat with a low glycemic index of about 40 and contains twice as much fiber as regular wheat. However, its disadvantages are that the rotis are denser and more expensive.
