Which roti has no sugar? Understanding low-carb alternatives for a healthier diet

November 19, 2025 •

4 min read

According to a study published in the National Library of Medicine, rotis made with a special flour mix can have a significantly lower glycemic index (GI) than traditional whole wheat roti. While no carb-based food can be truly 'sugar-free,' this knowledge helps in choosing healthier alternatives. So, which roti has no sugar and the lowest glycemic impact?

Quick Summary

This guide explores low-glycemic and sugar-free roti options, detailing alternative flours, their benefits, and how to incorporate them for better blood sugar control and overall health.

Key Points

Low GI is Key: Focus on low glycemic index flours like ragi and besan to manage blood sugar spikes, rather than seeking a truly 'sugar-free' option.
Millets are Excellent: Jowar, bajra, and ragi are naturally low in sugar and high in fiber, making them ideal substitutes for whole wheat.
Besan Roti for Low GI: Chickpea flour (besan) rotis have one of the lowest glycemic indexes, around 52, making them a top diabetic-friendly choice.
Almond Flour for Keto: For very low-carb diets, almond flour provides a high-protein, low-sugar flatbread option, especially when combined with a binder like psyllium husk.
Mix for Best Results: Combine different low-GI flours, such as millets with besan, or even with some whole wheat, to improve texture and further reduce the glycemic load.
Consider Add-Ins: Incorporate ingredients like psyllium husk, flaxseeds, and grated vegetables to boost fiber content and slow sugar absorption.
Portion Control is Crucial: Regardless of the flour used, managing portion size is important for limiting carbohydrate intake and maintaining stable blood sugar levels.

The Truth About 'Sugar' in Roti

Before diving into alternatives, it's important to understand what 'sugar' in roti actually means. Roti is made primarily from flour, which is a carbohydrate. During digestion, the body breaks down these carbohydrates into glucose, which is a form of sugar. Therefore, a roti made from any type of flour will have a glycemic impact. The key is to choose flours with a low glycemic index (GI), meaning they cause a slower, more gradual release of glucose into the bloodstream, preventing sharp sugar spikes. When people ask which roti has no sugar, they are typically looking for these low-GI, no-added-sugar alternatives.

Why traditional whole wheat roti may not be the best choice

Traditional whole wheat roti, while containing fiber, still has a relatively high GI compared to some alternatives. The rapid breakdown of its starches can be problematic for individuals managing diabetes or seeking better blood sugar control. Refining flour further increases its GI, making it even less suitable for healthy eating.

Low-Glycemic Flours for Sugar-Free Rotis

To create a healthier roti with minimal impact on blood sugar, consider these alternative flours:

Ragi (Finger Millet) Flour: A gluten-free wonder grain known for its high fiber content and low carbohydrate levels. Ragi roti digests slowly, providing a steady release of energy and helping manage blood sugar effectively. It is also a great source of calcium and iron.
Besan (Chickpea) Flour: With a low GI of approximately 52, besan roti is an excellent diabetic-friendly option. It is rich in protein and fiber, which helps keep you feeling full and satisfied. Besan rotis are soft and flavorful, making them a popular alternative.
Bajra (Pearl Millet) Flour: Another fantastic millet, bajra flour is rich in fiber and has a low GI. It is a warm, nutty-flavored grain that aids digestion and is highly beneficial for managing diabetes and weight.
Jowar (Sorghum) Flour: High in dietary fiber and a rich source of antioxidants, jowar flour has a lower GI than whole wheat and aids in reducing inflammation. Jowar rotis are easily digestible and provide sustained energy.
Almond Flour: For those on a very low-carb or ketogenic diet, almond flour is an ideal choice. It is high in healthy fats and protein and very low in carbohydrates, resulting in minimal blood sugar impact. Combining it with psyllium husk can help with binding and texture.
Multigrain Blends: Many specialized 'sugar-free' or 'diabetic-friendly' atta blends combine various low-GI flours and seeds, such as wheat, chickpeas, and millets, to create a balanced, fiber-rich option.

Comparing Popular Roti Choices


Roti Flour Type	Glycemic Index (GI)	Primary Benefits	Notes	Texture & Flavor Profile
Whole Wheat (Atta)	Medium to High (~62-85)	Good source of fiber, vitamins, and minerals.	Can cause significant blood sugar spikes, especially if not whole grain.	Soft, pliable, and neutral in flavor.
Besan (Chickpea)	Low (~52)	High in protein and fiber, excellent for diabetes.	Dough can be a bit more challenging to work with.	Soft with a distinctive, slightly earthy taste.
Ragi (Finger Millet)	Low	Very high in calcium, rich in fiber, gluten-free.	Can have a slightly grainy texture if not prepared correctly.	Hearty and nutty flavor.
Jowar (Sorghum)	Low (~62)	High fiber, antioxidants, gluten-free.	Some find the taste and texture different from wheat.	Lighter texture than ragi, slightly sweet flavor.
Almond Flour	Very Low	Keto-friendly, high in healthy fats and protein.	Requires a binding agent like psyllium husk. Not ideal for traditional roti texture.	Dense and nutty flavor.

Practical Tips for Making Healthier Rotis

Beyond choosing the right flour, you can further improve your roti's health benefits with these simple techniques:

Incorporate fiber-rich additives

Psyllium Husk: Adding a tablespoon of psyllium husk to your dough, especially with low-carb flours like almond or besan, helps to bind the dough and increase soluble fiber content, slowing sugar absorption.
Flax and Chia Seeds: Ground flaxseeds or chia seeds can be mixed into your flour blend for an extra boost of omega-3s, fiber, and protein.
Grated Vegetables: Mixing finely grated vegetables like carrots, spinach, or bottle gourd into the dough adds moisture, fiber, and nutrients, enhancing both taste and health.

Mind your cooking methods

Cook on a Tawa: Avoid deep-frying. Cooking rotis on a dry or lightly oiled pan (tawa) is the standard and healthiest method. Using pure cow ghee in moderation can be a healthier fat option.
Portion Control: Even with low-GI flours, managing portion size is crucial for controlling carbohydrate intake, especially for those managing blood sugar.

How to create a sugar-free, low-GI roti

Select Your Flour: Choose a low-GI flour or a blend, such as ragi, besan, or a commercial 'diabetic-friendly' multigrain mix.
Combine and Knead: Mix the flour with warm water, a pinch of salt, and optional additives like psyllium husk or grated vegetables. Knead until a soft, pliable dough forms. Let it rest for 15-20 minutes.
Roll and Cook: Divide the dough into small balls. Roll them into thin circles using a rolling pin and dust with a little extra flour to prevent sticking. Cook on a preheated tawa until brown spots appear and the roti puffs up.
Serve Immediately: Serve the rotis warm, and for added flavor without compromising health, brush lightly with ghee.

Conclusion: Making Informed Roti Choices

While it’s a misconception that any roti can be truly 'sugar-free,' you have many excellent options for dramatically reducing its glycemic impact and increasing its nutritional value. By replacing traditional whole wheat flour with low-GI alternatives like millets (ragi, bajra, jowar) or besan, you can enjoy this staple food while better managing your blood sugar levels. Adding fiber-rich ingredients and controlling your portions further enhances the health benefits. The key is to make conscious, informed choices about your ingredients, proving that healthy eating doesn't mean giving up your favorite meals entirely.

Outbound Link

For further scientific information on the glycemic index of rotis made with different flours, see this study on the National Library of Medicine website: Glycaemic index of Indian flatbreads (rotis) prepared using different mixes of flours

Frequently Asked Questions

Regular wheat roti contains carbohydrates that are broken down into sugar (glucose) by the body during digestion. While it doesn't contain added sugar, it can still impact blood sugar levels.

While better than refined flour, whole wheat roti can still cause a significant blood sugar spike. Options made from millets or chickpea flour have a lower glycemic index, making them a better choice for diabetics.

Multigrain flours are often lower in GI than regular wheat flour, but they are not sugar-free. They typically contain a mix of grains, and the combination helps slow the release of sugar into the bloodstream, making them a better option.

Flours high in fiber, such as those from millets, slow down the rate at which carbohydrates are converted into glucose and released into the bloodstream. This helps prevent rapid spikes in blood sugar.

For a very low-carb option, almond flour combined with a binder like psyllium husk is an excellent choice, as it is high in fiber and healthy fats.

Yes, adding grated vegetables like carrots, spinach, or fenugreek leaves not only enhances flavor and nutrition but also increases fiber content, further lowering the glycemic load of the roti.

A roti made from pure flour will always contain carbohydrates that the body converts to glucose. However, by using specific low-GI flours and methods, you can create a roti with virtually no added sugar and a very low glycemic impact.