How Your Choice of Cereal Changes the Health Equation of Sri Lankan Breakfast
A surprising scientific discovery reveals that some traditional foods may be different from what we assumed
For millions of Sri Lankans, breakfast revolves around traditional staples like pittu and roti—steamed cylinders of flour and grated coconut, and flatbreads that form the cornerstone of morning nutrition. Yet, beneath their familiar comfort lies a complex biological reality that directly impacts metabolic health. The type of cereal used in preparing these traditional foods creates dramatically different effects on blood sugar levels, with significant implications for a nation grappling with rising diabetes rates.
Diabetes in Sri Lanka
Diabetes prevalence has reached alarming levels of 16.4% in urban and 8.7% in rural areas 9 . Approximately one in five adults in Sri Lanka has either diabetes or pre-diabetes 9 .
The glycaemic index (GI) has emerged as a crucial nutritional concept, particularly in Sri Lanka. This simple measure categorizes carbohydrate-containing foods based on their potential to raise blood glucose levels, with low-GI foods (55 or less) being preferable for sustained energy and metabolic health 4 . Understanding the GI of traditional foods isn't just academic—it's a practical tool for making everyday choices that can prevent and manage chronic diseases.
Glycaemic Index: Why It Matters for Your Health
When we consume carbohydrate-rich foods, our bodies break them down into glucose, which enters the bloodstream. However, not all carbohydrates are created equal. The GI scale from 0 to 100 measures how quickly a food raises blood glucose levels compared to pure glucose 9 .
Low-GI Foods
(55 or less) are digested and absorbed slowly, leading to a gradual rise in blood sugar that's easier for the body to manage.
Medium-GI Foods
(56-69) produce a moderate response in blood glucose levels.
For Sri Lankans, this understanding is particularly urgent. This health crisis has prompted scientists to investigate the glycaemic impact of traditional food preparations, seeking evidence-based solutions within cultural food practices.
The Cereal Experiment: Rice vs. Kurakkan in Traditional Foods
A crucial study conducted in Peradeniya, Sri Lanka, directly addressed how cereal choice affects the glycaemic impact of two traditional breakfast items: pittu and roti 2 . Researchers compared these foods prepared with two different cereals—rice flour (Oryza sativa L.) and kurakkan flour (Eleucine coracana L., finger millet)—to test conventional wisdom about which might be healthier.
Methodology: Putting Traditional Foods to the Test
The researchers designed their experiment with careful scientific rigor 2 :
Traditional Sri Lankan Pittu
Traditional Sri Lankan Roti
Proximate Analysis
They first analyzed the nutritional composition of both types of flour, measuring moisture, crude fat, crude fiber, crude protein, mineral content, and calculating available carbohydrates.
Food Preparation
Pittu and roti were prepared following traditional methods using each type of flour.
Glycaemic Response Testing
Eight healthy adult volunteers consumed portions of each test food containing exactly 50g of available carbohydrate after a 12-hour overnight fast.
Blood Glucose Monitoring
Researchers measured participants' capillary blood glucose levels at fasting (0), 15, 30, 45, 60, 90, and 120 minutes after eating.
Surprising Results: Challenging Conventional Wisdom
The findings overturned some common assumptions about these traditional foods 2 :
Composition Analysis
| Component | Rice Flour (%) | Kurakkan Flour (%) |
|---|---|---|
| Moisture | 13.0 | 13.2 |
| Crude Fat | 1.7 | 1.9 |
| Crude Fiber | 0.42 | 4.4 |
| Crude Protein | 10.3 | 8.7 |
| Minerals | 0.88 | 2.8 |
| Available Carbohydrates | 73.7 | 69.0 |
The analysis revealed that kurakkan flour contained significantly more fiber (4.4% vs. 0.42%) and minerals (2.8% vs. 0.88%) than rice flour, while having slightly less available carbohydrate 2 .
Glycaemic Indices of Traditional Foods
| Food Item | Rice Flour GI | Kurakkan Flour GI |
|---|---|---|
| Pittu | 52 (Low GI) | 71 (High GI) |
| Roti | 64 (Medium GI) | 80 (High GI) |
Contrary to what many might expect, pittu and roti prepared from kurakkan flour produced significantly higher glycaemic responses than those made from rice flour 2 . Particularly surprising was the finding that rice flour pittu had a low GI (52), while kurakkan flour pittu had a high GI (71) 2 .
Glycaemic Index Comparison of Traditional Foods
Beyond the Cereal: Other Factors Influencing Glycaemic Response
While the type of cereal matters significantly, other factors also dramatically affect how traditional foods impact blood sugar:
Food Processing and Preparation Methods
The physical structure of food significantly affects its digestibility. Research on Sri Lankan traditional parboiled rice found it contains significantly higher resistant starch (1.1-7.2%) compared to raw polished rice, resulting in lower glycaemic responses 3 . Similarly, cooking methods matter—foods subjected to wet heat processing (boiling, steaming) tend to elicit higher GI values than those prepared with dry heat (roasting) 9 .
The Power of Composite Meals
Few people eat plain pittu or roti alone. When researchers tested these foods as part of composite meals with vegetable curry, they observed dramatic reductions in both GI and GL 6 . A vegetable mixed curry containing eggplant, tomato, pumpkin, and water spinach significantly lowered the glycaemic impact of traditional breakfast foods 6 .
Legume Benefits
The addition of legumes—such as incorporating soy flour into traditional foods—has been shown to produce low GI values (35.5-47.3) compared to the traditional preparations 6 . This demonstrates the importance of considering entire meals rather than isolated foods.
Practical Implications for Healthier Traditional Diets
The research offers actionable insights for enjoying traditional Sri Lankan foods while supporting metabolic health:
Cereal Selection
Choose rice flour for pittu preparation when possible, as it produces a lower glycaemic response than kurakkan flour 2 .
Rice Varieties
Consider parboiled traditional rice varieties which have demonstrated lower GI values 3 .
Flour Blends
Experiment with legume-composite flours by replacing 25% of cereal flour with soy or other legume flour 6 .
Sri Lanka's food traditions have always contained wisdom about balancing nutrition and health. As Professor Sagarika Ekanayake notes, "The rice mixed meal has the lowest glycaemic index. Presence of dietary fibre and a legume reduces the glycaemic response" 7 . This scientific finding echoes traditional practices of consuming cereals with legumes and vegetables.
Modern nutritional science now confirms what Sri Lankan culinary traditions have long embodied—that the health impact of food extends beyond individual ingredients to how they're combined and prepared. By applying this knowledge to daily food choices, we can honor traditional foodways while promoting metabolic health, potentially curbing the rising tide of diabetes through culturally appropriate dietary patterns.
The relationship between cereal type and glycaemic response reminds us that traditional foods contain complex nutritional stories worth understanding. As research continues to unravel these connections, we discover new ways to appreciate and preserve Sri Lanka's rich culinary heritage while promoting population health.