Rice vs roti: Which is a better option for diabetics

For years, Indians have debated whether rice or roti is the healthier choice for people with diabetes. According to leading diabetologist Dr. Anoop Mishra, the answer is more nuanced than simply choosing one over the other.

In Short

• Complex carbohydrates release glucose slowly, helping steady post-meal sugar levels
• Regular wheat flour can be improved with besan, millet and sorghum
• Brown and parboiled varieties offer better fibre and glycaemic profiles

Few food debates are as common in Indian households as whether roti is healthier than rice. For people living with diabetes, the discussion becomes even more important because carbohydrate-rich foods directly affect blood sugar levels.

According to Dr Anoop Mishra, one of India's leading diabetes experts, the debate should not be reduced to banning rice or glorifying roti. Instead, people should understand how different carbohydrates affect the body and how food combinations, portion sizes, and meal sequencing can influence blood sugar control.

His message is simple: rice is not the enemy, but roti is generally a better option for people trying to manage diabetes.

WHY ROTI HAS AN EDGE OVER RICE

Dr Mishra believes that roti is usually the safer choice for people with diabetes because it is a more complex carbohydrate. Complex carbohydrates take longer to digest, which means they release glucose into the bloodstream more gradually.

Rice, particularly white rice, tends to be digested more quickly. This can lead to sharper increases in blood sugar after meals. In the interview, Dr Mishra clearly stated that "rice is always a more problematic thing than roti" when it comes to diabetes management.

However, he also stressed that people should not stop eating roti. Instead, they should improve its nutritional quality. He recommends replacing regular wheat flour with a healthier mix consisting of gram flour (besan), millet or sorghum, and a smaller proportion of wheat. This increases protein, fibre, and complex carbohydrates while reducing the blood sugar impact of the meal.

RICE IS ALLOWED, BUT IT NEEDS A STRATEGY

One of the biggest myths in diabetes management is that people must eliminate rice from their diets. Dr Mishra disagrees.

He says rice can still be part of a healthy diabetic diet if eaten correctly. Brown rice is preferred because it contains more fibre. He also recommends parboiled rice, which undergoes a special cooking process that lowers its glycaemic impact.

More importantly, rice should not be eaten alone. Before eating rice, people should consume protein-rich foods such as dal or rajma. This helps slow down the absorption of carbohydrates and reduces blood sugar spikes.

Portion control is equally important. People who choose rice should adjust the rest of their meal accordingly instead of adding rice on top of an already carbohydrate-heavy plate.

THE SECRET IS NOT JUST THE FOOD, IT'S THE SEQUENCE

One of the most interesting points made by Dr Mishra is that the order in which food is eaten can be as important as the food itself.

He recommends a "preload" strategy. Before eating the main meal, individuals should consume two bowls of salad containing vegetables such as cucumber, tomato, cabbage, carrot, or radish. This should be eaten about 20 to 30 minutes before the meal.

If rice is being served, a second preload can be added by eating a few spoons of dal or rajma before touching the rice.

According to studies cited by Dr Mishra, eating vegetables and protein before carbohydrates can significantly reduce post-meal blood sugar levels. In some cases, blood sugar spikes may be reduced by as much as 50%.

THE FINAL VERDICT: BALANCE MATTERS MORE THAN BANS

For people with diabetes, the choice between roti and rice is not a black-and-white decision. Dr. Mishra's advice is clear: roti generally performs better than rice in terms of blood sugar control, but neither food needs to be eliminated.

The real focus should be on improving the quality of carbohydrates, controlling portion sizes, increasing protein and fibre intake, and following the correct meal sequence.

Instead of asking whether rice or roti is healthier, people should ask a more important question: How can I make my entire meal healthier? According to experts, that shift in thinking may be one of the most effective ways to manage diabetes and improve long-term health.

- Ends