Wheat roti or jowar roti: which is better for blood sugar?
Short answer
Jowar roti is the better pick for blood sugar. It has a lower GI (50 vs 62), with a similar glycemic load per serving (13 vs 12).
Wheat Chapati
Better pickJowar Roti (Sorghum Bhakri)
| Per usual serving | Wheat roti | Jowar roti |
|---|---|---|
| Glycemic index | 62 | 50 |
| Glycemic load per serving | 12 | 13 |
| Carbohydrates | 30 g | 25 g |
| Fiber | 4 g | 3 g |
| Protein | 5.5 g | 3.5 g |
| Sugars | 0.5 g | 0.5 g |
| Calories | 170 kcal | 120 kcal |
| Serving | 2 medium chapatis | 1 medium roti |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Jowar (sorghum) is a gluten-free millet with more fiber than wheat, so jowar bhakri raises blood sugar a little more slowly. Mixing jowar or besan into your wheat atta is an easy middle path.
How to eat wheat chapati with less of a spike
Use whole wheat atta without maida. Adding methi (fenugreek) leaves to the dough can help lower the glycemic response.
How to eat jowar roti with less of a spike
Serve jowar bhakri with a vegetable bhaji and curd to keep the meal low-GI and satisfying.
Common questions
Which is better for diabetes, wheat roti or jowar roti?
Jowar roti is the better pick for blood sugar. It has a lower GI (50 vs 62), with a similar glycemic load per serving (13 vs 12).
What is the glycemic index of wheat roti and jowar roti?
Wheat Chapati has a GI of 62 (medium) and Jowar Roti (Sorghum Bhakri) has a GI of 50 (low). Glycemic load is 12 for wheat roti and 13 for jowar roti, based on usual servings of 2 medium chapatis and 1 medium roti.
Roti ya jowar ki roti, sugar ke mareez ke liye kya behtar hai?
Jowar ki roti behtar hai. Iska GI 50 hai, jabki roti ka GI 62 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.