Rice or roti: What is better for diabetics?

ROTI OR RICE: WHAT IS BETTER FOR DIABETICS: We all know diabetics are supposed to be very careful about their dietary choices as they are not able to control their blood sugar naturally. The people suffering from Type 1 diabetes don’t produce enough insulin while the ones suffering from Type 2 produce insulin but their cells are resistant to its effect.

The most common Indian staples, rice and chapatti both can be eaten by diabetics but in moderation. But what is the better option? Read on to know the details.

GLYCEMIC INDEX: Different varieties of rice and chapatti have different GI (Glycemic Index). GI is the measure of how quickly a food can spike the blood sugar by reducing carbohydrates into glucose. Carbs in fruits, grains and veggies are not metabolized at the same rate due to their different GI. The foods which are broken slowly impact the blood glucose level to a much lesser degree.

IDEAL GI FOR DIABETICS: Foods that have a GI of less than 55 are considered to have less impact on the blood sugar level and are most appropriate for diabetics. GI between 56 and 69 is considered to have a moderate impact on blood glucose level. Whereas GI more than 70 has a significant impact on the blood sugar level.

GI OF RICE AND ROTI: The GI of rice depends on whether it is polished, and that of the roti depends on the type of flour it is made of.

RICE: Diabetics can safely eat all types of rice but in moderation. Brown rice is better than white rice since the latter is processed and polished. In this process, it loses all its nutritional value. White rice has more starch and thus is easily digested. Brown rice has more vitamins, minerals and fibre which digests it slowly. The GI index of brown rice is 68 while that of white rice is 73.

CHAPATTI: Chapatti, commonly called phulka or roti in Indian households is made from a variety of flours. The most basic and traditional one is made from wheat flour. The GI of wheat roti is 62. Chapatti when made from barley, chickpea or corn is healthier. Chapatti made of chickpea and besan has the lowest GI, around 52.

VERIDCT: If you are suffering from diabetes, eating a besan or a whole-grain chapatti is best for you as they both have the lowest GI. Brown rice also has many nutrients and thus should not be excluded from your healthy diet. White rice has higher GI than both brown rice and all types of chapatti so it should not be consumed on a daily basis if you are a diabetic.