Dal and roti are excellent sources of carbohydrates. Dal contains high carbs, whereas roti has a medium-high glycemic index, making the duo higher in carbs than protein. Even though dal is rich in protein by composition, it contains more carbohydrates. This increases the meal’s glycemic load, leading to a hyperglycemic spike.
Optimising dal and roti for improved blood sugar levels
• Reduce the portion of roti to 30 g.
• Try alternative sources of low-carb flour like almond flour or lupin flour.
• Add a salad before the dal roti combo and pair it with a cooked protein 100 g (chicken or paneer).
• Follow the food flow: fibre-protein-complex carbs-healthy fats to balance the nutrients in your meals.
Every dal has a different glycemic index, but all are rich in fibre, protein and vitamins beneficial for glucose levels. Furthermore, rotis made of whole wheat, and jowar. etc., are also fibre-rich, which helps reduce insulin resistance. However, monitoring portions to maintain the combo’s benefits is critical.
