The Truth About Rice and Roti for Diabetes Latest Research Explained by Dr. Priti Nanda

One of the most common questions people with diabetes ask is whether roti or rice is worse for blood sugar. For generations, Indian households have debated which one is healthier. Some believe rice spikes sugar more because it digests quickly. Others feel wheat roti is worse because it contains gluten and raises insulin levels.

But what does the latest science say? And more importantly, how should you choose between rice and roti if you have diabetes or insulin resistance?

At Peak Wellness Gurugram, under the guidance of Dr. Priti Nanda Sibal, we see hundreds of patients every year who struggle with post meal glucose spikes. Through Functional Medicine, continuous glucose monitoring insights, gut analysis and metabolic assessments, we now understand that the answer is not as simple as choosing between roti and rice.

The real truth lies in glycemic response, gut health, food pairing, portion size and metabolic individuality.

This blog breaks down the latest research and gives you a science backed approach to choosing what is best for your blood sugar.

Understanding Glycemic Index and Glycemic Load

Most people think foods that digest faster cause higher glucose spikes. Researchers use two metrics for this:

Glycemic Index (GI)

How quickly food raises blood sugar.

Glycemic Load (GL)

How much carbohydrate the food contains and its impact on glucose.

Based on these:

• White rice has a high GI. • Whole wheat roti has a moderate to high GI. • Brown rice, millets and multigrain roti have lower GI values.

However, even these numbers do not give the complete picture, because GI changes depending on:

• What you eat along with it • Your gut health • Cooking method • Portion size • Your insulin sensitivity • Your microbiome profile

Functional Medicine always looks beyond GI.

Does Rice Spike Blood Sugar More

Rice breaks down faster than wheat, especially polished white rice. This means:

• Faster digestion • Quicker glucose release • Higher post meal spike

A bowl of rice contains more carbohydrates per serving compared to one roti. For many people, rice results in:

• Sudden sugar elevation • More insulin release • Hunger after 2–3 hours

However, rice behaves differently depending on:

Type of Rice

• Basmati rice has a lower GI than normal white rice • Parboiled rice has better glucose control • Brown rice has more fiber

Cooking Method

• Cooking and cooling rice increases resistant starch • Adding ghee reduces GI • Pairing with dal and vegetables lowers the spike

Food Pairing

Rice + dal + sabzi + salad spikes less than rice by itself.

Does Roti Spike Blood Sugar More

A wheat roti contains fewer carbohydrates than a bowl of rice. However, wheat contains amylopectin A, which can raise blood sugar faster than other starches.

Also, wheat in India today is hybridised and higher in gluten, which can:

• Trigger inflammation • Disturb gut bacteria • Increase insulin resistance in some people

Research shows that for people with:

• Fatty liver • Inflammation • Gut dysbiosis • Gluten sensitivity

Wheat roti may cause more blood sugar instability.

But again, the response varies from person to person.

Continuous Glucose Monitor Findings at Peak Wellness

At Peak Wellness, we use CGM (Continuous Glucose Monitoring) on patients to study real time blood sugar response to Indian meals.

Here’s what we consistently see:

Rice spikes quickly but drops faster.

Patients feel hungry sooner.

Roti spikes slower but stays elevated longer.

This causes prolonged insulin exposure.

Millet rotis behave more stable.

Rice with dal and ghee spikes very little.

Wheat roti eaten alone spikes more.

Most patients spike the highest with roti + sugar or roti + jaggery.

So, which one is worse depends on your individual metabolic pattern.

Gut Health Determines Your Rice vs Roti Response

The gut microbiome plays a crucial role in determining blood sugar response. Some people digest wheat better and spike less. Others digest rice better.

For example:

• People with a weak gut lining spike more with wheat • People with higher insulin resistance spike more with rice • People with fatty liver do better with millets • People with strong gut bacteria handle both more smoothly

This is why, at Peak Wellness, gut health is the first priority.

We study:

• Your microbiome • Digestive enzyme levels • Inflammation markers • OligoScan mineral and toxin status

Only then can we recommend whether rice or roti suits your metabolism.

Portion Size Changes Everything

Even the healthiest food can cause spikes if the portion is large.

General guideline:

• One roti = approximately 15 grams of net carbs • One cup cooked rice = 45 to 50 grams of net carbs

So a person eating two rotis has similar carbs to one bowl of rice.

Controlling portion size is more important than choosing rice or roti.

Food Pairing Makes a Bigger Difference Than the Type of Carb

The most important principle from Functional Medicine is that carbs should never be eaten alone.

Wrong Ways to Eat Carbs

Rice alone Roti alone Roti with achar Plain khichdi Idli without sambar Poha alone

Right Ways to Eat Carbs

Rice + dal + sabzi + salad Roti + paneer + sabzi Roti + curd + vegetables Brown rice + rajma + salad Dosa + sambar + chutney

Food pairing reduces glucose spike by 30 to 70 percent.

Which Is Better for Diabetes: Rice or Roti

The real answer is not a single winner. It depends on:

Your insulin resistance level

Higher resistance: rice spikes more Better insulin sensitivity: roti may be okay

Your gut health

Wheat intolerant individuals spike more with roti Leaky gut patients spike more with gluten

Your portion size

Large bowls of rice spike more Two or three rotis spike more

Your meal combination

Rice with dal is better than roti alone Rotis with protein and vegetables work well

Your physical activity level

Active individuals tolerate rice better Sedentary individuals spike more to both

Your metabolic report

At Peak Wellness, we analyse these patterns with Functional Medicine testing.

Peak Wellness Recommendation

Based on patient data and research:

Rice is better when eaten as:

Small portion With dal With ghee With vegetables Basmati or brown rice Cooked and cooled

Roti is better when eaten as:

Multigrain roti Jowar, bajra, ragi rotis With curd or paneer With vegetables Limited to one or two

Best Option for Most Patients

Millet rotis such as jowar or bajra. These are lower GI, gluten free and gut friendly.

Functional Medicine Approach at Peak Wellness

Under the guidance of Dr. Priti Nanda, we customize dietary recommendations after evaluating:

• Gut microbiome • Inflammation levels • OligoScan for minerals and toxins • Liver health • Insulin resistance score • Continuous glucose monitoring • Hormone balance • Sleep and stress levels

This personalized approach ensures you choose the food that matches your metabolism.

You do not need to quit rice or roti. You only need to choose correctly, pair it correctly and eat it in the right portion.

Conclusion

The debate of rice versus roti cannot be answered in one sentence. Both can spike sugar, and both can be eaten safely when paired properly. What matters is your gut health, insulin response, portion size and food combinations.

At Peak Wellness Gurugram, we empower individuals to make food choices backed by science and personalized Functional Medicine. With the right guidance, both rice and roti can become part of a balanced, diabetes friendly diet.

Visit Us

Peak Wellness – Functional Medicine Clinic, Gurugram Dr. Priti Nanda Sibal | Diabetes Reversal and Metabolic Health Specialist

📞 9891048999 🌐 www.peakwellness.in