Does eating roti-vegetables also increase sugar? Diabetic patients must know this useful thing

In most Indian households, food is more than nutrition - it's tradition, love and comfort. But as diabetes becomes alarmingly common across India, many questions are being raised, such as: Could our beloved roti-sabzi routine be part of the problem? It's a common scenario where people walk into a doctor's clinic and proudly say - I don't eat rice anymore. Instead, I'm eating oats, daliya, etc. Today we tell you how daily eating habits affect your gut health and blood sugar levels, and why understanding this connection can be a game changer - especially for the urban Indian lifestyle.

 

Increase in sugar due to daily food intake

Our food, though simple, is often loaded with carbs – white rice, chapattis made of refined flour, fried vegetables, sweetened tea – and has very little fibre or protein to balance it out. This leads to rapid spikes in blood sugar, which is especially dangerous for those at risk of type 2 diabetes. With an increasingly sedentary lifestyle, especially in cities, these spikes are more frequent and harder to control. The rising number of obesity cases is also contributing to the altered metabolism within the body. With urbanisation, there has also been a sharp rise in stress levels on all fronts which can be detrimental to gut health.

 

What is the role of the stomach

Your gut — often called your "second brain" — plays a key role in regulating the way your body digests food and manages blood sugar. The gut microbiome, a mix of good and bad bacteria, helps break down carbs, reduce inflammation and improve metabolism. But when this balance is disrupted by stress, processed foods or irregular eating habits, it can lead to insulin resistance, inflammation, acidity and even weight gain. Diabetics have altered gut homeostasis, which can alter neurotransmitters in the gut.

Common Indian habits that can be harmful

Here are some eating habits followed by many Indians that may unknowingly be ruining your gut and sugar levels:

-Drinking tea with too much sugar several times a day.

-Relying on refined carbs like white bread, white rice or biscuits.

-Avoid eating fermented foods like yogurt or kanji which help the gut bacteria.

-Not including protein rich foods in daily diet.

-Eating late at night and sleeping immediately after that.

So, is our roti-sabzi bad?

 

This is the right way to eat roti-vegetables

If balanced correctly, the roti-sabzi-dal combination can be very healthy. The key is portion control, variety and adding more fibre and protein. Instead of three rotis, eat two rotis with a bowl of dal and a plate of vegetables. Replace wheat with coarse grains like bajra or jowar. Include curd or a little paneer or egg in your lunch. 

 

 

Simple changes, big difference

The role of Indian spices and fermented foods Many traditional Indian spices – such as turmeric, cumin, asafoetida and celery – actually aid digestion and reduce inflammation. Similarly, fermented foods such as idli, dosa, kanji and homemade pickles can help nourish your gut. Unfortunately, modern lifestyles often replace these with packaged or highly refined food options, which do not have the same benefits.

 

Tips for better gut and sugar health 

Here are some simple things you can start doing right now: 

-Start your day with a glass of warm water and some soaked nuts. 

-Take a short walk after meals. 

-Reduce the intake of added sugar, especially in tea or sweets.

-Take time to unwind, as anxiety affects your digestion and insulin balance.

-Avoid eating outside food as much as possible.