Stale roti: Your secret weapon for balanced blood sugar?

 

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A post shared by Deepsikha Jain (@fries.to.fit) 

“The cooling procedure will make the stale rotis better to digest and also improve the count of good bacteria,” Jain captions her video explaining the benefits.

Dr Chaitanya HR, consultant physician at Athreya Hospital Bengaluru agrees with Jain. He says, “As roti sits for a period of time, typically overnight, the starches within undergo a transformation.” 

Kanikka Malhotra clinical dietician and diabetes educator, explains, “This change occurs as the roti ages, leading to the formation of resistant starch, which is beneficial for health.”

Dr Chaitanya adds that this resistant starch acts differently in our digestive system compared to regular starch. It resists digestion in the small intestine and travels further down to the large intestine, where it acts as a prebiotic, feeding the good gut bacteria.

Potential health benefits of consuming foods high in resistant starch

The increased presence of resistant starch in stale roti offers several potential health benefits, according to Dr Chaitanya.

It promotes gut health by supporting the growth of beneficial bacteria. These bacteria contribute to a healthy digestive system, potentially reducing issues like gas, bloating, and constipation. 

Additionally, supporting Jain’s statement, Malhotra says that resistant starch plays a crucial role in blood sugar regulation by slowing down the digestion process, leading to a more gradual release of glucose into the bloodstream, which can help in managing blood sugar levels effectively.

The increased presence of resistant starch in stale roti offers several potential health benefits, according to Dr Chaitanya HR (Source: Freepik)

Nutritional drawbacks or considerations associated with consuming stale roti

While stale roti offers some advantages, Dr Chaitanya agrees it’s important to consider the whole picture. 

“Fresh roti provides a wider range of readily available nutrients. Stale roti may have slightly less protein and vitamins due to some breakdown during storage,” he asserts.

Additionally, mold growth is a concern with very old rotis so make sure you throw them out. “Always ensure proper storage and consume stale roti within a reasonable timeframe,” Dr Chaitanya recommends.

Incorporating stale roti into their diet 

You can enjoy stale roti for breakfast with yogurt or curries containing vegetables and lentils for a balanced meal, explains Dr Chaitanya. 

Remember, variety is key. While stale roti offers specific benefits, don’t rely solely on it.  Continue to include fresh roti and other whole grains in your diet to ensure you get a complete spectrum of nutrients.

Malhotra, echoes Dr Chaitanya’s thoughts. “While stale roti can offer health benefits when consumed within the recommended time frame and stored properly, individuals should be cautious of the potential drawbacks associated with consuming stale food to ensure food safety and overall well-being.”