Bajra roti is made of pearl millet flour. It is gluten-free flatbread. Bajra is a low GI grain (54), however, when eaten on its own, we have seen hyperglycemia being reported. This could be because digestion simplifies this complex grain to make it easily available for absorption into the bloodstream. Despite this, the amount of protein and fibre in bajra lowers the glycemic load, reducing sugar spikes. It works best when paired correctly.
Optimisation tips for mindful consumption of Bajra Roti for glucose management
• Consider pairing the carbs with fibre, protein, and fat to slow down the release of glucose and improve the response.
• Try to reduce the portion of carbohydrates (1 small roti 30gms).
• You may add cooked protein 100g (paneer, chicken, fish) to change the GI of the meal to flatten the curve.
• You may also add 1 tsp ghee (fat) to change the GI of the meal to stabilize the response.
Eating bajra carefully without overconsumption is the key to a healthy diet. Additionally, it is rich in magnesium which is known to play a crucial role in managing blood sugar levels. Keeping all nutrients in balance is vital for maximum benefits. It can be consumed in many different ways.
