2 roti (1 piece)

Lunch

210 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume 2 roti without glucose spikes

Pair with Protein

Include a source of protein such as grilled chicken, lentils, or paneer alongside your meal. Protein helps slow down the absorption of carbohydrates.

Add Fiber

Incorporate high-fiber vegetables like spinach, broccoli, or bell peppers into your meal. Fiber can help stabilize blood sugar levels.

Hydrate Well

Drink a glass of water before eating to help control your appetite and prevent overeating, which can contribute to glucose spikes.

Limit Portion Size

Instead of eating two whole rotis, consider having one and a half with additional vegetables or protein to balance the meal.

Choose Whole Grains

Opt for roti made from whole grain flour such as whole wheat or multigrain, as these have a slower impact on blood sugar.

Include Healthy Fats

Add a small portion of healthy fats, such as a few slices of avocado or nuts, which can aid in moderating blood sugar levels.

Exercise Post-Meal

Engage in a light walk or another form of gentle exercise after your meal to help your body use up the glucose more efficiently.

Monitor Timing

Try to eat at regular intervals and avoid large gaps between meals to prevent significant fluctuations in blood sugar.

Mindful Eating

Slow down and chew thoroughly to aid digestion and give your body time to respond to the food intake, which can help prevent spikes.

Herbal Support

Consider drinking herbal teas like cinnamon or ginger tea after meals, as these can support blood sugar regulation.