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

Add Protein or Healthy Fats

Incorporate a source of protein or healthy fats into your meal. Consider eating roti with a side of yogurt, paneer, eggs, or a small portion of nuts or seeds.

Include Fiber-Rich Vegetables

Pair your roti with a generous serving of fiber-rich vegetables like spinach, broccoli, or bell peppers. Fiber can help slow down the absorption of carbohydrates.

Opt for Whole Grain Roti

Choose whole grain or multigrain roti as they have more fiber, which can help in moderating blood sugar levels.

Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated can improve glucose metabolism and help keep blood sugar levels stable.

Engage in Light Physical Activity

After eating, take a short walk for 10-15 minutes. Light physical activity can help lower blood sugar levels.

Incorporate Vinegar or Lemon Juice

Add a splash of vinegar or lemon juice to your meal. The acidity can help in reducing the rate at which food is absorbed into the bloodstream.

Maintain Portion Control

Be mindful of portion sizes. Eating smaller portions more frequently can help in managing blood sugar spikes.

Monitor Carb Intake

Keep an eye on other carbohydrate sources in your meal to avoid overloading on carbs, which can contribute to spikes.

Practice Mindful Eating

Eat slowly and chew your food thoroughly. Mindful eating can improve digestion and help in regulating appetite and glucose levels.

Consider a Mixed Meal Approach

Try to balance your meals by including a mix of macronutrients (carbohydrates, proteins, and fats) to help stabilize blood sugar levels.