English Bajra Roti (100 G) and White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

187 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

71%

Ultrahuman Users got an UNSTABLE response

How to consume english bajra roti, white rice (long grain, unenriched, parboiled, cooked) without glucose spikes

Balance with Protein and Healthy Fats

Include a source of protein and healthy fats with your meal to slow down the absorption of glucose. For example, pair your meal with grilled chicken, fish, or tofu, and add some avocado slices or a handful of nuts.

Increase Fiber Intake

Add vegetables like broccoli, spinach, or kale to your meal. These are high in fiber and can help moderate blood sugar levels by slowing digestion.

Portion Control

Be mindful of portion sizes, especially with high-carb foods like white rice. Consider reducing the portion of rice and increasing the portion of vegetables or salads.

Add Legumes

Incorporate legumes like lentils or chickpeas into your meal. They are excellent sources of protein and fiber, and they help in stabilizing blood sugar levels.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can help maintain optimal blood sugar levels.

Exercise

Engage in light physical activity such as a brisk walk after eating. This can help your body use the glucose in your bloodstream more efficiently.

Vinegar or Lemon Juice

Consider adding a splash of vinegar or lemon juice to your meal. The acidity can help in reducing the blood sugar response.

Opt for Whole Grains

When possible, replace white rice with whole grains like quinoa or barley. These options have a more gradual impact on blood sugar.

Mindful Eating

Take time to eat slowly and chew your food thoroughly. This practice can aid digestion and help regulate blood sugar levels more effectively.

Regular Monitoring

Keep track of your blood sugar levels before and after meals to understand how different foods affect you personally and make necessary dietary adjustments.

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