Eating a lot of chapati thinking that it is better than rice may affect diabetes control. The main things to keep in mind when eating chapati are:
1. Wheat flour mixed with maida
Many wheat flours available in the market today may contain flours that are low in fiber and mixed with maida. Maida can quickly increase blood sugar levels. Therefore, be careful to choose whole wheat flour.
2. Glycemic Index
The glycemic index of wheat is about 62. It falls in the ‘medium’ glycemic category. Eating a lot of chapati can cause an increase in glucose in the body, just like eating rice. The important thing is to control the quantity.
3. Disadvantages of curries
The curries eaten with chapati are very important. Eating root vegetables (for example, potato curry) with chapati will increase the sugar level sharply. Instead, include protein-rich legumes or vegetables rich in fiber.
4. Digestion and Insulin
The gluten in chapati can cause digestive problems and bloating in some people. This can lead to insulin resistance and make it difficult to control diabetes.
How to eat chapati without risks?
Multigrain Atta: Adding a little corn, ragi, or chickpea powder along with wheat flour will help increase the fiber content and control sugar.
Add vegetables: Adding spinach (Palak) or fenugreek (Methi) to the chapati dough while kneading it will help reduce the glycemic index.
Adjust the quantity: Avoid eating more than 2 or 3 chapatis instead of rice. Include plenty of salad and vegetables with it.
