Rolls can be high in simple carbs and may lead to hyperglycaemia. Chapati rolls made of whole wheat or maida get digested quickly into the bloodstream as they have a medium to high Glycaemic Index. However, with a few simple tweaks, you can enjoy a healthier and more balanced version of this classic dish.
Here’s how you can optimise your Rolls
• Consider using almond flour or coconut flour. They are low in carbs.
• Try including a source of protein. 100 grams of cooked paneer can be a great addition to balance your rolls. Slowing down the digestion process will make you feel full for a longer duration.
• Try adding non-starchy vegetables like baby corn and beans as salads to your rolls. This will provide additional fibre and nutrients while reducing the number of simple carbs in your meal.
• Follow the food flow – Fibre, protein, fat, complex carb.
Incorporating these four macronutrients and fibre into meals throughout the day can help maintain healthy blood sugar levels, promoting overall health and well-being. It also helps maintain a steady flow of energy throughout the day, which prevents cravings.
