Whole Wheat Chappati - Roti, Whole Wheat Chappati, 62.5 g (1 piece) (1 serving(s))

Reduce the roti portion—for example, have half to three-quarters of a 62.5 g roti—and replace the remainder with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Eat protein and vegetables before the roti. Good pairings include eggs, paneer, tofu, plain unsweetened yogurt, fish, chicken, or lentils.

Add fiber-rich sides such as chickpeas, kidney beans, moong dal, masoor dal, or a large mixed vegetable sabzi; avoid combining roti with rice, potatoes, sweets, or sugary drinks in the same meal.

Choose a thinner, smaller roti and avoid adding sugar, honey, or sweet chutneys. Using more bran or mixing wheat flour with besan can also reduce the carbohydrate load per roti.

Take a brisk 10–20 minute walk or do light activity soon after the meal, if safe for you.

Check whether the spike improves when roti is eaten at lunch rather than late at night, and discuss persistent large readings with your clinician or diabetes educator.