Chapati is a popular staple food in many parts of India. Chapati is a flatbread made of wheat flour and water, baked on a flat griddle. Wheat has a medium to high glycemic index. This causes an increase in blood sugar levels after consumption. This often makes people on a sugar control diet wonder if it is safe. Let us explore how you can fix this.
Ways to Have Balanced Blood Sugar with Chapati
• You may use whole wheat flour instead of refined flour to make chapatis, as it has a lower glycemic index, which prevents blood sugar spikes.
• Add 2 tablespoons of psyllium husk to the dough to slower glucose uptake.
• You can increase the fibre content of chapati by mixing Ragi, barley, or Chickpea flour with whole wheat flour.
• You can eat chapati with vegetables that are low in carbohydrates and rich in fibre. Pairing it with paneer and eggs will significantly increase your protein intake. Implement the food flow to your meals – fibre> protein > complex carbs.
• Practice portion control of 2-3 chapatis (30-50 g of carbohydrate) in a day, preferably for breakfast or lunch.
Chapati is a healthy food choice as carbohydrates provide energy, vitamins, minerals, and fibres, provide several health benefits and help reduce cholesterol. Chapati can help with better glycemic control by adding complex carbohydrates to lower their GI value so that it is slowly digested and does not cause blood sugar spikes.
