Sabudana khichdi or kuttu roti: which is better for blood sugar?
Short answer
Kuttu roti is the better pick for blood sugar. It has a lower GI (50 vs 79), and a usual serving has a glycemic load of 16 against 32 for sabudana khichdi.
| Per usual serving | Sabudana khichdi | Kuttu roti |
|---|---|---|
| Glycemic index | 79 | 50 |
| Glycemic load per serving | 32 | 16 |
| Carbohydrates | 41 g | 36 g |
| Fiber | 2 g | 5 g |
| Protein | 5 g | 6 g |
| Sugars | 1 g | 0.5 g |
| Calories | 290 kcal | 220 kcal |
| Serving | 1 medium bowl | 2 rotis |
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
On fasting days, sabudana is almost pure starch and spikes sugar quickly. Buckwheat (kuttu) has fiber and protein, so kuttu roti with curd is the steadier vrat meal.
How to eat sabudana khichdi with less of a spike
Bulk it up with extra peanuts and a side of curd to add protein and fat that slow the rapid glucose spike from the tapioca starch.
How to eat kuttu roti with less of a spike
Roast it as a roti instead of frying it as puri or pakora, and bind it with lauki or arbi instead of lots of potato. It pairs well with curd or a paneer sabzi on fasting days.
Common questions
Which is better for diabetes, sabudana khichdi or kuttu roti?
Kuttu roti is the better pick for blood sugar. It has a lower GI (50 vs 79), and a usual serving has a glycemic load of 16 against 32 for sabudana khichdi.
What is the glycemic index of sabudana khichdi and kuttu roti?
Sabudana Khichdi has a GI of 79 (high) and Kuttu Roti (Buckwheat) has a GI of 50 (low). Glycemic load is 32 for sabudana khichdi and 16 for kuttu roti, based on usual servings of 1 medium bowl and 2 rotis.
Sabudana khichdi ya kuttu, sugar ke mareez ke liye kya behtar hai?
Kuttu behtar hai. Iska GI 50 hai, jabki sabudana khichdi ka GI 79 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.