Is stale roti really good for diabetes? What nutritionists say
Eating leftover roti from the night before, reheated in the morning, is a habit in many households. Recently, claims have spread on social media that stale roti is better than fresh roti for people with diabetes, and even that it keeps blood sugar under control and helps with weight loss. Nutritionists say the claim holds only partial truth, and there is no reason to treat it as a treatment for diabetes.
According to nutritionists, when roti is cooled and kept in the refrigerator for several hours after cooking, some of its starch can convert into what is known as resistant starch. This type of starch does not digest as quickly as ordinary carbohydrate; instead, it behaves much like fibre. As a result, the tendency for blood sugar to spike suddenly after eating may be somewhat reduced, which is why cooled roti is thought to have a slightly lower glycaemic effect than fresh roti.
Nutritionists point to other possible benefits of resistant starch as well. Because it takes longer to digest, it can keep a person feeling full for longer, which may reduce the urge to eat frequently. It can also help nourish the beneficial bacteria in the gut. However, they make clear that the idea that simply eating stale roti will cause weight loss or bring diabetes under control is not correct.
How the roti is stored matters a great deal. If cooked roti is left at room temperature for a long time, bacteria or fungus can grow on it, and the risk rises further in hot and humid weather. Roti should therefore be placed in a covered container and refrigerated as soon as it cools, and reheated thoroughly before eating. If there is any unusual change in smell, colour or appearance, it is best not to eat it.
What is eaten with the roti also affects blood sugar. Eating roti with excessive ghee, oil or sweet foods can upset the overall nutritional balance of the meal. Instead, a moderate amount of roti can be eaten with vegetables, chickpeas, lentils or unsweetened sour yoghurt. Roti made from whole-wheat flour or a mix of grains can also be kept in the diet in place of ordinary refined flour.
Most importantly, stale roti is not a treatment for diabetes. Keeping blood sugar under control requires attention to the amount and type of food eaten, regular exercise, and taking medicine as advised by a doctor. Nutritionists therefore advise focusing on overall eating habits rather than relying on stale roti alone.
