Khapli Wheat Benefits for Diabetes- Is Khapli Wheat Good for Diabetes?

Reviewed By Dietician Dt. SEEMA GOEL (Senior Dietitian, 25 Years of Experience) February 27, 2024

Khapli wheat, an ancient grain with a rich history, is gaining recognition for its nutritional benefits and unique flavour profile. Unlike modern wheat varieties, Khapli wheat flour is known for its robust texture and nutty taste. Khapli wheat flour is packed with essential nutrients, including fibre, vitamins, and minerals, making it a wholesome choice for health-conscious individuals. Its distinct flavour adds depth to various dishes, from bread to pastries, appealing to culinary enthusiasts seeking authentic flavours. With its powerful nutrition profile and versatility in the kitchen, Khapli wheat is emerging as a preferred option for those looking to elevate their culinary experiences. 

Nutritional Value of Khapli Wheat

Khapli wheat’s nutritional profile is rich as it contains a number of health benefits.  According to the USDA, here is the nutritional breakdown of 100 grams of Khapli Wheat, also known as Emmer Wheat:

Nutritional Value of Khapli
Nutrients (in 100g of Khapli) Amount
Calories 362 kcal
Protein 12.77 g
Fat 2.13 g
Carbohydrates 72.34 g
Fibre 10.6 g
Iron 1.53 mg
Magnesium 128 mg
Sodium 0 mg
Zinc 4.79 mg
Niacin 8.511 mg
Fatty Acids (saturated) 0 g
Cholesterol 0 mg
Fatty Acids (Trans) 0 g

Glycemic Index of Khapli Wheat

Khapli wheat flour, a type of Farro, boasts a low glycemic index, making it an ideal choice for maintaining stable blood sugar levels. Its slow digestion and absorption help prevent spikes in blood glucose, making it suitable for individuals managing diabetes or seeking to regulate their sugar intake. Additionally, Khapli wheat is renowned for its medicinal properties, including anti-inflammatory and antioxidant effects, further enhancing its appeal as a nutritious and beneficial dietary option.

Read More: Is Rice Good For Diabetes? 

Khapli Wheat Benefits

Khapli Wheat Benefits

Khapli or Emmer Wheat carries vast nutritional benefits that make it an essential part of your daily diet. Here are some of the most important benefits of Khapli wheat flour:

Aids in Weight Management:

One of the most important benefits of Khapli Wheat is weight management. The high fibre content of Khapli atta aids in weight management by promoting a feeling of fullness, reducing overall calorie intake, and preventing overeating. This helps individuals maintain a healthy weight or achieve weight loss goals more effectively by supporting better portion control and reducing the likelihood of snacking between meals.

Promotes Digestive Health:

According to WebMD, the dietary fibre in Khapli Atta promotes digestive health by adding bulk to stools, improving bowel regularity, and preventing constipation. Additionally, fibre acts as a prebiotic, nourishing beneficial gut bacteria, which contributes to a balanced gut microbiome and overall digestive wellness. This can alleviate digestive discomfort and support optimal nutrient absorption from food.

Enhances Bone Health:

Another one in the list of Khapli wheat benefits is increased bone health. Khapli wheat’s rich mineral content, particularly magnesium and phosphorus, plays a crucial role in enhancing bone health. These minerals contribute to bone density and strength, reducing the risk of osteoporosis and fractures. Especially important for people at risk of bone-related conditions, like ageing adults or those with osteopenia. According to a study conducted by the National Institutes of Health (NIH), magnesium plays a crucial role in promoting bone health.

Supports Energy Metabolism:

The presence of iron in Khapli atta supports energy metabolism by facilitating the transport of oxygen throughout the body. Iron is a key component of haemoglobin, the protein in red blood cells responsible for carrying oxygen to tissues and organs, essential for maintaining energy levels and preventing fatigue and weakness.

Vital for Nervous System:

Khapli wheat’s B vitamins, including thiamine (B1) and niacin (B3), are vital for maintaining a healthy nervous system. This is one of the most vital Khapli Atta benefits. According to MedlinePlus, thiamine supports nerve function and helps convert carbohydrates into energy, while niacin plays a role in nerve signalling and neurotransmitter synthesis, essential for cognitive function, mood regulation, and overall nervous system health.


Another one on the list of Khapli Atta benefits is its gluten-friendly profile. With naturally low gluten levels, Khapli wheat or Khapli atta provides a gluten-friendly option for individuals with gluten sensitivities or celiac disease. This allows those with gluten-related disorders to enjoy the nutritional benefits of wheat without experiencing adverse reactions, such as digestive discomfort, bloating, or inflammation, providing a safe alternative for gluten-free diets.


Another important benefit of Khapli wheat flour is its rich antioxidant profile. Khapli contains antioxidant compounds such as phenolic acids and flavonoids, which help combat oxidative stress and inflammation in the body. These antioxidants neutralise harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and diabetes and supporting overall health and longevity.

Versatile Culinary Ingredient:

The nutty flavour and robust texture of Khapli make it a versatile culinary ingredient suitable for various dishes. From hearty bread and wholesome pasta to nutritious salads and flavorful pilafs, Khapli wheat adds depth and richness to culinary creations, appealing to diverse palates and enhancing the nutritional value of meals.

Read More: Is Poha Good for Diabetics?

Is Khapli Wheat Good For Diabetes?

Khapli, with its low glycemic index, is considered beneficial for individuals with diabetes. Its slow digestion and absorption help prevent spikes in blood sugar levels, promoting better glycemic control. Additionally, Khapli wheat is rich in dietary fibre, which further aids in blood sugar management by slowing down the release of glucose into the bloodstream and improving insulin sensitivity. However, portion control is essential, as even low glycemic foods can affect blood sugar levels if consumed in large quantities. Consulting with a healthcare provider or dietitian is advisable to determine the appropriate inclusion of Khapli wheat in a diabetic diet.

Read More: Vegetarian Diabetes Diet Plan With Indian Foods

Side Effects of Khapli Wheat

While Emmer Wheat  (Khapli Gehu) boasts a lot of health benefits for diabetes, it is also associated with some side effects. Here are some of the side effects of Khapli Wheat one must take note of:

Gluten Intolerance:

Although Khapli wheat contains lower gluten levels compared to modern wheat varieties, it still contains gluten. People with gluten sensitivity or celiac disease may encounter adverse reactions, such as digestive discomfort and bloating. It’s crucial for those with gluten-related conditions to be cautious and opt for gluten-free alternatives.

Allergic Reactions:

Some people may have allergies to specific grains, including Khapli wheat. Allergic reactions may present as itching, swelling, digestive issues, or respiratory difficulties. Anyone experiencing these symptoms should promptly seek medical attention.

Calorie Content:

While Khapli wheat is nutrient-rich, it’s important to be mindful of its calorie content. Excessive consumption, even of nutritious food, can contribute to weight gain. Individuals focused on managing their weight should pay attention to portion sizes and overall caloric intake.

Read More: Is Cauliflower Good for Diabetic Patients?


In conclusion, Khapli wheat atta emerges as a nutritional powerhouse with a rich history and versatile culinary applications. Its robust texture and nutty flavor add depth to various dishes, from bread to pastries, appealing to those seeking authentic flavours. With its significant nutritional benefits, including high fibre content and essential minerals, Khapli wheat supports overall well-being, digestive health, bone strength, and energy metabolism. Furthermore, its low glycemic index makes it suitable for people managing diabetes, aiding in blood sugar control when consumed in appropriate portions. However, people with gluten sensitivity or allergies should exercise caution, opting for gluten-free alternatives if necessary. 

FAQs (Frequently Asked Questions)

Is Khapli Wheat atta good for diabetes?

Khapli Wheat atta can be beneficial for diabetes due to its low glycemic index, which helps regulate blood sugar levels. Its high fibre content aids in digestion and slows down glucose absorption, making it a suitable choice for diabetic individuals when consumed in moderation.

What are the side effects of Khapli Wheat flour?

Side effects of Khapli Wheat flour are minimal, but individuals with gluten sensitivity may experience digestive discomfort or bloating. Additionally, excessive consumption may contribute to weight gain due to its calorie content. It’s important to monitor portion sizes and consult with a healthcare provider if any adverse reactions occur.

What is the local name of Khapli Wheat?

Khapli Wheat is known by various local names depending on the region. In India, it is commonly referred to as “Khapli Gehu” or “Khapli Kanak.” It is also known as “Emmer Wheat” in English.

Is Emmer Wheat good for diabetics?

Yes, Emmer Wheat, also known as Khapli Wheat, can be beneficial for diabetics. It has a low glycemic index, which helps stabilise blood sugar levels. Additionally, its high fibre content aids in digestion and slows down glucose absorption, making it a suitable choice for diabetic individuals when consumed in moderation.

Which flour is best for diabetics?

Flours with low glycemic index and high fibre content are generally better for diabetics. Whole grain flours like Khapli Wheat, oats, and almond flour are good options as they help regulate blood sugar levels and provide essential nutrients. It’s important to consult with a healthcare provider or dietitian to determine the best flour for individual dietary needs.

Is Khapli Wheat difficult to digest?

Khapli Wheat is not typically difficult to digest for most people. However, individuals with gluten sensitivities or digestive issues may experience discomfort. It’s important to listen to your body and consume Khapli Wheat in moderation if you experience any adverse digestive reactions.

What are the benefits of Khapli Roti?

Khapli Roti, made from Khapli Wheat flour, offers various benefits. It is rich in dietary fibre, essential minerals like magnesium and iron, and B vitamins. This makes Khapli Roti beneficial for digestion, bone health, energy metabolism, and overall well-being. Additionally, its nutty flavor and texture add depth to meals, making it a flavorful and nutritious choice.

Last Updated on by Dr. Damanjit Duggal 


This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Leave a Reply

Download Free Diabetes Diet Plan