Carb load

 A

Excellent follow-up — comparing chapati (roti) or paratha to rice and quinoa changes things quite a bit, since wheat behaves differently than rice or quinoa starches.

Let’s break this down carefully 👇

🫓 1. 

Chapati (whole wheat roti)

• Made from whole wheat flour (atta) — so it contains fiber, protein, and some resistant starch naturally.
• Typical portion: 1 medium (≈40–50 g flour → ~15–18 g net carbs).
• Glycemic index (GI): ~50–60 — varies by flour type, thickness, and whether you add fat (like ghee).
• Carb quality: The fiber and protein help slow digestion, giving a moderate blood sugar rise.

✅ Overall impact:

• Similar or slightly better than brown rice.
• Comparable to cold/reheated white rice in glycemic effect.

🫓 2. 

Paratha

• Made from the same flour as chapati but fried or layered with ghee/oil.
• The fat slows digestion, which can reduce the glycemic index slightly, even though total calories go up.
• GI: Around 45–55 depending on how much fat is used.
• Net carbs: Similar to chapati (~15–18 g per medium paratha).

✅ Overall impact:

• Slightly lower blood sugar spike than plain chapati, but higher calories due to oil/ghee.
• Better for glucose control than freshly cooked white rice, but not necessarily lower-carb.

⚖️ 

Carb Load Comparison (½-cup or 1 medium serving equivalents)

Rank	Food	Net Carbs	Glycemic Index	Carb Impact (Low → High)
🥇 1	Quinoa	~17 g	~50	Lowest net carbs + best protein/fiber balance
🥈 2	Cold/reheated white rice	~20 g	50–60	Resistant starch lowers carb absorption
🥉 3	Chapati (whole wheat)	~15–18 g	50–60	Moderate impact, depends on flour type
🏅 4	Paratha	~15–18 g	45–55	Lower GI but higher calories (due to fat)
⚠️ 5	Fresh white rice	~22–24 g	70–75	Highest glycemic load

🔍 Summary:

• Best for blood sugar control: 🥇 Quinoa
• Next best (among wheat/rice): Cold/reheated white rice ≈ Whole wheat chapati
• Paratha: Slightly slower digestion, but higher calorie density
• Worst for carb load: Freshly cooked white rice

Would you like me to include millet rotis (like jowar, bajra, ragi) in this comparison? They often outperform both chapati and rice for blood sugar and carb load.