How cooling and resting rotis may reduce post-meal sugar spikes
Rotis are a staple in many Indian households, but for people concerned about blood sugar levels, they often come with a warning label. Interestingly, when rotis are cooked, cooled, and eaten later, they may have a gentler effect on blood glucose than freshly made ones.
What Happens to Rotis After They Cool?
When rotis cool after cooking, their starch structure changes through a natural process called retrogradation. During this process, part of the starch converts into resistant starch a form that the body digests more slowly.
Unlike rapidly digestible starch:
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Resistant starch delays glucose release
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Slows carbohydrate absorption
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Behaves more like dietary fiber
This means less glucose enters the bloodstream at once.
Why Overnight Rotis May Reduce Sugar Spikes
Fresh, hot rotis are broken down quickly, often causing a rapid rise in blood sugar. Overnight rotis, however, tend to produce a more gradual increase.
Potential benefits include:
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Lower post-meal glucose peaks
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Improved insulin response
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Better glycaemic control over time.
Added Benefits for Gut Health
Resistant starch also acts as a prebiotic. A healthier gut microbiome has been linked to:
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Improved metabolic health
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Reduced inflammation
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Enhanced insulin sensitivity
In this way, overnight rotis may support both gut health and blood sugar regulation.
How to Store and Reheat Rotis Correctly
To retain potential benefits:
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Refrigerate cooked rotis in an airtight container
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Reheat lightly without excessive cooking
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Combine with protein, vegetables, or healthy fats for better glucose balance
Proper storage is essential for both safety and nutritional value.
A Simple Dietary Shift with Meaningful Impact
You don’t have to eliminate rotis to eat smarter. Preparing rotis in advance and consuming them later may be an easy, culturally familiar way to support better blood sugar control—without changing what’s on your plate.
MBH/PS