Managing obesity or diabetes does not always mean giving up roti and rice. What matters is the type and amount of carbohydrate you eat. Simple carbs, such as sugar, sweets, white bread, bakery items and sugary drinks, are digested quickly and can spike blood sugar. Complex carbs, such as whole grains, millets, pulses and vegetables, contain more fibre and release sugar slowly, which helps you feel full for longer. Portion size and balance count too. Pair roti or rice with dal, vegetables and protein, choose whole-grain or millet options and avoid overeating. Cooking and cooling rice, eating salad or vegetables first and staying physically active can also help. Carbohydrate needs differ from person to person, so ask your doctor or dietitian for a plan that suits your health condition.
