Glycemic index of rotis and breads
Whole-wheat roti is a steadier choice than rice for many people, and millet rotis like jowar, bajra and ragi are steadier still. Breads made from maida, such as naan, kulcha, bhature and pav, and anything deep fried raise blood sugar fastest.
Best picks for blood sugar
- Ragi RotiGI 50
- Jowar Roti (Sorghum Bhakri)GI 50
- ThalipeethGI 50
- Kuttu Roti (Buckwheat)GI 50
- Multigrain Roti (Mixed Flours)GI 51
Keep these small
- White BreadGI 75
- Kerala Parotta (Malabar)GI 75
- Kulcha (Refined-Flour Leavened Bread)GI 71
- NaanGI 71
- Akki RotiGI 70
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Rotis and breads ranked by glycemic index
Lowest GI first. Tap any food for its full nutrition, portion advice and swaps.
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Ragi Roti | 50 | 10 | 1 medium ragi roti | 145 kcal | 4.5g | 5g |
| Jowar Roti (Sorghum Bhakri) | 50 | 13 | 1 medium roti | 120 kcal | 3.5g | 3g |
| Thalipeeth | 50 | 15 | 1 medium thalipeeth | 200 kcal | 6g | 5g |
| Kuttu Roti (Buckwheat) | 50 | 16 | 2 rotis | 220 kcal | 6g | 5g |
| Multigrain Roti (Mixed Flours) | 51 | 12 | 1 medium roti | 140 kcal | 5g | 4.5g |
| Bajra Roti | 52 | 11 | 1 medium bajra roti | 160 kcal | 5g | 4.5g |
| Missi Roti (Gram + Wheat Flour Flatbread) | 52 | 12 | 1 medium roti | 150 kcal | 6g | 4g |
| Sattu Paratha | 54 | 21 | 1 paratha | 280 kcal | 10g | 6g |
| Thepla (Methi Thepla) | 55 | 13 | 1 medium thepla | 145 kcal | 4g | 3g |
| Paratha | 58 | 14 | 1 medium paratha | 220 kcal | 5g | 3.5g |
| Litti Chokha | 58 | 34 | 2 litti with chokha | 420 kcal | 13g | 9g |
| Makki di Roti (Cornmeal Flatbread) | 59 | 16 | 1 medium roti | 155 kcal | 4g | 3.5g |
| Sarva Pindi | 60 | 19 | 1 medium sarva pindi | 260 kcal | 7g | 4g |
| Wheat Chapati | 62 | 12 | 2 medium chapatis | 170 kcal | 5.5g | 4g |
| Phulka (Small Puffed Wheat Roti) | 62 | 11 | 1 small phulka | 105 kcal | 3g | 2.5g |
| Dal Baati Churma | 65 | 39 | 2 baati with dal | 450 kcal | 12g | 6g |
| Puri | 68 | 15 | 2 puris | 230 kcal | 4g | 2g |
| Goan Poi (Pao) | 68 | 23 | 1 poi | 180 kcal | 6g | 3g |
| Brown Bread | 70 | 16 | 2 slices | 125 kcal | 4.5g | 2.5g |
| Akki Roti | 70 | 25 | 1 akki roti | 220 kcal | 4g | 2.5g |
| Naan | 71 | 18 | 1 large naan | 260 kcal | 7g | 1.5g |
| Kulcha (Refined-Flour Leavened Bread) | 71 | 25 | 1 kulcha | 250 kcal | 6g | 1.5g |
| Kerala Parotta (Malabar) | 75 | 34 | 1 parotta | 300 kcal | 6g | 2g |
| White Bread | 75 | 19 | 2 slices | 133 kcal | 4.5g | 1.2g |
GL and nutrition are per serving. How these values are sourced
Low-GI rotis and breads
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 50· LowRagi Roti
रागी रोटी · రాగి రొట్టె
Finger millet flatbread, popular in Karnataka and Andhra Pradesh. High in calcium and iron, excellent for diabetics.
GI 50· LowJowar Roti (Sorghum Bhakri)
ज्वार की रोटी · జొన్న రొట్టె
A gluten-free flatbread made from sorghum flour, a staple in Maharashtra and Karnataka. High in fiber and minerals with a low GI that suits diabetics.
GI 50· LowThalipeeth
थालीपीठ · థాలీపీఠ్
A Maharashtrian multigrain savoury flatbread made from bhajani — a roasted mix of jowar, bajra, rice, chana and other grains and pulses. The grain-and-pulse blend gives it a low GI.
GI 50· LowKuttu Roti (Buckwheat)
कुट्टू की रोटी · కుట్టు రోటీ
Fasting (vrat) roti or puri made from buckwheat flour, usually bound with a little boiled potato. Buckwheat is not a grain but a seed, rich in fiber and protein, with a lower GI than wheat.
GI 51· LowMultigrain Roti (Mixed Flours)
मल्टीग्रेन रोटी · మల్టీగ్రెయిన్ రొట్టె
A flatbread made from a blend of grains and pulses such as wheat, jowar, bajra, ragi and besan. The mix of fibers and protein gives it a lower GI than plain wheat roti.
GI 52· LowBajra Roti
बाजरे की रोटी · సజ్జ రొట్టె
Pearl millet flatbread, staple of Rajasthan and Gujarat. Gluten-free with higher mineral content than wheat roti.
GI 52· LowMissi Roti (Gram + Wheat Flour Flatbread)
मिस्सी रोटी · మిస్సీ రొట్టె
A North Indian flatbread made from a blend of besan (gram flour) and wheat flour with spices. The chickpea flour adds protein and lowers the GI versus plain wheat roti.
GI 54· LowSattu Paratha
सत्तू पराठा · సత్తు పరాఠా
Whole-wheat paratha stuffed with sattu (roasted gram flour) mixed with onion, garlic, green chilli, lemon and ajwain, a common breakfast in Bihar and eastern UP. The sattu makes it higher in protein and fiber than an aloo paratha.
GI 55· LowThepla (Methi Thepla)
मेथी थेपला · మెంతి తేప్లా
A soft Gujarati flatbread made from wheat flour, fenugreek leaves and spices. The methi and oil moderate the GI, making it a wholesome travel food.
Medium-GI rotis and breads
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 58· MediumParatha
पराठा · పరాఠా
Layered whole wheat flatbread cooked with oil or ghee. The fat content actually helps slow glucose absorption slightly.
GI 58· MediumLitti Chokha
लिट्टी चोखा · లిట్టి చోఖా
Bihar's signature dish: balls of whole-wheat dough stuffed with spiced sattu (roasted gram flour), baked or roasted on coals and dipped in ghee, served with chokha, a smoky mash of roasted brinjal, tomato and potato. The sattu filling adds protein and fiber.
GI 59· MediumMakki di Roti (Cornmeal Flatbread)
मक्की दी रोटी · మొక్కజొన్న రొట్టె
A Punjabi winter flatbread made from maize (cornmeal) flour, classically served with sarson da saag. Gluten-free with a medium GI and good fiber.
GI 60· MediumSarva Pindi
सर्व पिंडी · సర్వ పిండి
A crisp Telangana pan-bread of rice flour mixed with soaked chana dal, peanuts, sesame and green chillies, pressed thin into a pan and cooked with a little oil. The dal and peanuts temper the rice flour.
GI 62· MediumWheat Chapati
चपाती · చపాతి
Whole wheat flatbread, the most common bread in North India. Moderate GI with good fiber content from whole wheat.
GI 62· MediumPhulka (Small Puffed Wheat Roti)
फुल्का · ఫుల్కా
A thin, soft wholewheat roti puffed directly over a flame and made without oil. An everyday Indian staple with a medium GI driven by whole wheat flour.
GI 65· MediumDal Baati Churma
दाल बाटी चूरमा · దాల్ బాటీ చూర్మా
Rajasthan's signature plate: baked wheat baati served with dal and sweet ghee-laden churma. Wholesome but very calorie- and ghee-dense, with a high glycemic load per full serving.
GI 68· MediumPuri
पूरी · పూరి
Deep-fried whole wheat bread. While whole wheat provides some fiber, deep frying adds significant calories.
GI 68· MediumGoan Poi (Pao)
गोवन पोई · గోవా పోయి
Round, hollow Goan bread rolls made from part whole-wheat flour and dusted with wheat bran, baked by the local poder (baker) every morning and eaten with curries and bhaji. A little more fiber than white pav, but still a refined-flour bread.
High-GI rotis and breads to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 70· HighBrown Bread
ब्राउन ब्रेड · బ్రౌన్ బ్రెడ్
Sliced bread sold as brown or atta bread. Many Indian brands are still mostly maida coloured with caramel, so the GI is only slightly lower than white bread unless the label says 100% whole wheat.
GI 70· HighAkki Roti
अक्की रोटी · అక్కి రొట్టె
Karnataka flatbread made by patting rice flour mixed with onion, carrot, coriander, dill and green chilli straight onto a hot pan. Tasty and gluten-free, but rice flour raises blood sugar faster than millet rotis.
GI 71· HighNaan
नान · నాన్
Refined flour leavened bread baked in tandoor. High GI due to maida (refined flour) and typically brushed with butter.
GI 71· HighKulcha (Refined-Flour Leavened Bread)
कुलचा · కుల్చా
A soft leavened bread made from refined maida flour, popular in Punjab and often stuffed. Made from refined flour, it has a high GI and little fiber.
GI 75· HighKerala Parotta (Malabar)
केरल परोटा · కేరళ పరోటా
The flaky, layered Malabar flatbread made from refined flour (maida) and oil. Soft and indulgent, but the refined flour and fat make it a high-GI choice.
GI 75· HighWhite Bread
सफ़ेद ब्रेड · వైట్ బ్రెడ్
Soft sliced bread made from refined flour (maida), eaten as toast, sandwiches and bread pakora. With almost no fiber, it digests quickly and raises blood sugar about as fast as glucose.
Which is better? Side-by-side comparisons
Related guides
Common questions
Which rotis and breads are best for diabetes?
Choose carefully: 9 of the 24 rotis and breads on GlycemicIndia are low GI. The best picks for blood sugar are Ragi Roti (50), Jowar Roti (Sorghum Bhakri) (50), Thalipeeth (50), Kuttu Roti (Buckwheat) (50), Multigrain Roti (Mixed Flours) (51).
Which rotis and breads should sugar patients limit?
The highest-GI rotis and breads are White Bread (75), Kerala Parotta (Malabar) (75), Kulcha (Refined-Flour Leavened Bread) (71), Naan (71), Akki Roti (70). You don't have to give them up entirely: keep the portion small, have them after a meal rather than on an empty stomach, and pair them with protein, fiber or curd.
Sugar ke mareez kaun si roti kha sakte hain?
Ragi roti, jowar ki roti, thalipeeth, kuttu jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. white bread, parotta, kulcha kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Which roti is best for diabetes?
Millet rotis edge ahead of wheat: jowar roti has a GI of 50 against 62 for a regular chapati. Mixing besan, jowar or ragi into your wheat atta, and eating two rotis instead of four, makes the biggest difference.
Building a full meal? Add foods to the meal calculator to see the glycemic load of the whole plate, or browse the complete list of low-GI Indian foods.