Rotis: Timing Advice and Diabetes‑Friendly Types for Healthy Eating

Health experts advise that the timing and amount of roti consumption affect digestion, weight and blood‑sugar levels. They recommend eating roti earlier in the day and limiting dinner portions to no more than two pieces, as heavy roti intake at night can cause weight gain, higher blood‑sugar spikes and gastrointestinal discomfort.

For people with diabetes, especially during the monsoon season, specialists suggest low‑glycemic, high‑fiber rotis made from barley, jowar (millet), chickpea flour and ragi (finger millet). These grains digest slowly, help control blood‑sugar, promote satiety and support weight management, making them suitable alternatives to regular wheat roti.