Sorghum flatbread, commonly referred to as Jowar roti, is a traditional Indian food that has gained popularity recently as a nutritious substitute for roti made from wheat.
The flour used to make this gluten-free flatbread is Jowar, which is high in nutrients and has a low glycemic index. Is Jowar roti healthy for diabetes, though?
In this post, we’ll examine the Jowar roti’s health advantages and the reasons it makes a perfect complement to a diabetic diet.
Is Jowar Roti Good for Diabetes?
Jowar roti is considered a good option for people with diabetes as it has a low glycemic index and glycemic load, which helps in managing blood sugar levels. Additionally, it is a rich source of fiber, protein, and essential nutrients, making it a healthy choice for individuals with diabetes. However, it is important to consume it in moderation and balance it with other nutrient-rich foods to avoid nutrient deficiencies.
Also Read: What are 10 Warning Signs of Diabetes
This is just a simple answer to this question but if you want to learn about all aspects of this topic, keep reading this blog till the end.
Table of Contents
What is Jowar Roti?
Jowar Roti is a type of Indian flatbread made from Jowar flour, which is also known as sorghum flour. It is a common meal in many areas of India, especially in the west and south.
For people with celiac disease or gluten intolerance, Jowar roti is a nutritious and healthy alternative to wheat roti.
It is also a well-liked option for people who want to increase their intake of whole grains.
Also Read: Which Roti is Good for Diabetes?
Nutritional Value of Jowar Flour
Jowar flour is a nutrient-dense flour that is high in essential vitamins and minerals. Here’s a breakdown of the nutritional value of 100 grams of Jowar flour:
|Vitamin B1 (thiamine):||0.4 milligrams|
|Vitamin B2 (riboflavin):||0.1 milligrams|
|Vitamin B3 (niacin):||1.2 milligrams|
|Vitamin B5 (pantothenic acid):||0.4 milligrams|
|Vitamin B6 (pyridoxine):||0.3 milligrams|
How is Jowar Roti Prepared?
Here are the steps to prepare Jowar roti:
- Take Jowar flour in a bowl.
- Add salt and warm water to the bowl.
- Mix the ingredients to form a dough.
- Knead the dough well for a few minutes.
- Divide the dough into small balls.
- Roll the balls into round, flat rotis.
- Heat a tawa or a flat pan.
- Place the roti on the tawa and cook for a few seconds.
- Flip the roti and cook for a few seconds on the other side.
- Repeat the process with the remaining rotis.
How Does Jowar Roti Affect Blood Sugar Levels?
Because Jowar roti has a low glycemic index, blood sugar levels are not raised quickly after eating it. As a result, it is a suitable alternative for those who have diabetes because it helps to keep blood sugar levels stable.
Jowar also contains a lot of fiber, which reduces the rate at which carbohydrates are absorbed and aids in controlling blood sugar levels.
Glycemic index and glycemic load of Jowar flour
Jowar flour has a lower glycemic index compared to wheat flour, which means it raises blood sugar levels at a slower rate.
The glycemic index of Jowar flour is around 62, while the glycemic load is approximately 14.
This makes Jowar roti a good option for people with diabetes or those trying to manage their blood sugar levels.
Comparison of Jowar roti with wheat roti in terms of glycemic index and load
Compared to wheat roti, Jowar roti has a lower glycemic index and load.
As Jowar roti does not result in a sharp rise in blood sugar levels, it is, therefore, a better choice for those with diabetes.
Jowar roti is also free of gluten and has more fiber than wheat roti, making it more satisfying and maybe helpful for weight management.
The decision between Jowar and wheat roti should be based on personal preferences and dietary requirements, but it’s vital to note that both varieties can be included in a healthy, balanced diet.
|Roti type||Glycemic Index||Glycemic Load|
Note: Glycemic index and glycemic load values may vary depending on various factors like the method of preparation, the quality of the flour, and the individual’s metabolic response. These values are for reference purposes only.
Health Benefits of Jowar Roti for Diabetes
Jowar roti can provide several health benefits for individuals with diabetes, including:
- Lowers blood sugar levels: Jowar roti has a low glycemic index, which means it can help regulate blood sugar levels and prevent spikes in blood sugar.
- Rich in fiber: Jowar roti is a good source of dietary fiber, which can help improve digestion and promote feelings of fullness, preventing overeating.
- Helps with weight management: Jowar roti is low in calories and fat, making it an excellent choice for individuals looking to lose weight or manage their weight.
- Rich in nutrients: Jowar is a good source of vitamins and minerals, including iron, calcium, and B vitamins, which are essential for overall health and well-being.
- Gluten-free: Jowar roti is an excellent alternative for individuals who have gluten intolerance or celiac disease and need to avoid wheat-based products.
- Promotes heart health: Jowar roti is rich in antioxidants, which can help prevent damage to the heart and blood vessels, reducing the risk of heart disease.
Tips for Incorporating Jowar Roti into a Diabetic Diet
Here are some tips for incorporating Jowar roti into a diabetic diet:
- Replace wheat roti with Jowar roti: If you are used to having wheat roti, try replacing it with Jowar roti for a change.
- Use Jowar flour in other dishes: Jowar flour can also be used to make pancakes, bread, dosa, or idlis.
- Pair with low GI foods: Pair Jowar roti with low glycemic index foods like vegetables, lentils, and beans to make a balanced meal.
- Portion control: It is important to practice portion control when consuming Jowar roti. Two to three rotis per meal are recommended for a diabetic patient.
- Consult a dietitian: It is always advisable to consult a dietitian before making any significant changes to your diet, especially if you have diabetes. They can help create a personalized meal plan that incorporates Jowar roti into your diet while meeting your specific nutritional needs.
How much Jowar roti should be consumed in a day for maximum health benefits?
The recommended serving size of Jowar roti varies depending on factors such as age, sex, weight, and physical activity level.
However, a general recommendation is to consume 2-3 Jowar rotis per meal for maximum health benefits. It’s important to note that this recommendation may vary for individuals with specific health conditions.
Side Effects of Consuming Too Much Jowar Roti
While Jowar roti can be a healthy addition to a diabetic diet, consuming too much of it can lead to certain side effects. Some of these include:
- Digestive issues: Jowar roti is rich in fiber and consuming too much of it can lead to digestive issues like bloating, gas, and stomach cramps.
- Low iron absorption: Jowar contains phytic acid which can interfere with the absorption of iron in the body. This can be a problem for people who are already iron deficient.
- Gluten sensitivity: While Jowar is gluten-free, it is often processed in facilities that also process wheat and other gluten-containing grains. This can lead to cross-contamination and cause issues for people with gluten sensitivity or celiac disease.
- Allergic reactions: Some people may have an allergic reaction to Jowar, which can cause symptoms like itching, swelling, and difficulty breathing.
It is important to consume Jowar roti in moderation and to consult a healthcare professional before making any significant changes to your diet.
Also Read: Foods that lower blood sugar instantly
How to Avoid Nutrient Deficiencies While Consuming Jowar Roti?
Jowar roti is a nutritious food option that is rich in fiber, protein, vitamins, and minerals. However, consuming only Jowar roti may not provide all the essential nutrients that the body requires.
Here are some tips to avoid nutrient deficiencies while consuming Jowar roti:
- Eat a variety of vegetables and fruits along with Jowar roti to obtain a wide range of nutrients.
- Include sources of healthy fats such as nuts, seeds, and oils in your diet to provide essential fatty acids.
- Consume sources of calcium such as milk, yogurt, cheese, and leafy greens to promote bone health.
- Incorporate sources of vitamin B12 such as eggs, dairy, and fortified cereals to prevent deficiency.
- Consult a registered dietitian or healthcare professional to ensure that you are meeting all your nutrient requirements.
By following these tips, you can ensure that you are obtaining all the essential nutrients while consuming Jowar roti.
Also Read: A Simple List of Indian Foods for Diabetics
A wholesome and nourishing option for diabetics is Jowar roti. It is the perfect addition to a diabetic diet due to its high fiber content, low glycemic index, and rich nutrient profile.
Jowar roti should be had in moderation, though, and any possible negative effects should be considered.
You can enjoy the health advantages of this conventional Indian flatbread while controlling your diabetes by including Jowar roti in your meals.
Some Important Questions and Their Answers
What is Jowar roti, and how does it help diabetes?
Jowar roti is a flatbread made from Jowar flour. It is rich in fiber, protein, and essential nutrients, making it an ideal choice for diabetics. Its low glycemic index and load also make it an excellent option to manage blood sugar levels.
What is the glycemic index of Jowar roti, and how does it compare to wheat roti?
The glycemic index of Jowar roti is around 62, which is lower than wheat roti’s glycemic index of 71. The glycemic load of Jowar roti is also lower than wheat roti, making it a better choice for diabetics.
How much Jowar roti should be consumed daily by diabetics?
It is recommended to consume around 2-3 servings of Jowar roti per day for maximum health benefits. However, it is essential to consult a doctor or a nutritionist to determine the optimal serving size for individual needs.
Can Jowar roti cause nutrient deficiencies?
Consuming too much Jowar roti can lead to nutrient deficiencies as it lacks certain essential vitamins and minerals. To avoid nutrient deficiencies, it is recommended to pair Jowar roti with other nutrient-rich foods such as vegetables, lentils, and nuts.
How does Jowar roti impact weight loss for diabetics?
Jowar roti is high in fiber, which promotes satiety and can help with weight loss for diabetics. It also has a lower glycemic index and load than wheat roti, which can help regulate blood sugar levels and prevent insulin spikes that can lead to weight gain.
Can Jowar roti be consumed by people with gluten intolerance?
Yes, Jowar roti is gluten-free, making it an excellent option for people with gluten intolerance or celiac disease.
What are the other health benefits of consuming Jowar roti?
Jowar roti is rich in fiber, protein, and essential nutrients such as iron and magnesium. It can aid digestion, boost energy levels, and lower cholesterol levels, among other health benefits.
Can Jowar roti be prepared in different ways?
Yes, Jowar roti can be prepared in various ways, such as adding spices, vegetables, or herbs to the dough to enhance its flavor and nutrition.
How to incorporate Jowar roti into a diabetic diet?
Jowar roti can be incorporated into a diabetic diet by replacing wheat roti or other high-carbohydrate foods with Jowar roti. It can also be paired with nutrient-rich foods such as vegetables, lentils, and nuts.
Are there any side effects of consuming too much Jowar roti?
Consuming too much Jowar roti can lead to bloating, gas, and abdominal discomfort due to its high fiber content. It is essential to consume Jowar roti in moderation and gradually increase the serving size to avoid any digestive issues.
This article explains detailed information about Is Jowar Roti Good for Diabetes? What is Jowar Roti? How Does Jowar Roti Affect Blood Sugar Levels? Health Benefits of Jowar Roti for Diabetes, Tips for Incorporating Jowar Roti into a Diabetic Diet, Side Effects of Consuming Too Much Jowar Roti, etc. We hope you’ll find everything you need to know.