Phulka, also known as roti or chapati, is a staple in many South Asian diets and a source of carbohydrates. Whole wheat phulka is a nutrient-rich food. It contains fibre which can assist in managing the glucose curve. However, consuming phulka without pairing it with other macronutrients can cause a spike in glucose levels. This can be especially problematic for those with diabetes or glucose control issues.
Maximizing Phulka’s Nutritional Benefits for Better Glucose Control
• Pair phulka with fiber, protein, and healthy fats to slow down glucose release and improve glucose response.
• Exercise portion control while eating phulka. Eat no more than 2 – 3 rotis with each meal. Pair it with salads to improve the fibre content.
• Phulkas made with whole grain or multigrain flour are a healthier option than whole wheat. Use flours like ragi, jowar, amaranth, or chickpea.
• Implement the food flow method in your meals, prioritizing fibre, protein, and complex carbs.
Phulka is a rich source of fibres, iron, antioxidant, and other essential minerals. Wheat flour is rich in carbohydrates that can cause glucose spikes. Adding other whole-grain flours can improve the protein and fibre content. This slows down the release of glucose, leading to a better glucose response.
