Chai (1 Teacup (6 Fl Oz)) and Roti (1 Medium (7 Inches))

Breakfast

230 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

83 % Ultrahuman Users got an UNSTABLE response

How to consume Chai, Roti without glucose spikes

Balance Your Meal

Pair your chai and roti with a source of protein or healthy fat. Consider adding a side of scrambled eggs, a handful of nuts, or a slice of avocado to help slow down digestion and reduce a glucose spike.

Choose Whole Grain Roti

Opt for whole grain or multigrain roti instead of refined flour (maida) roti. Whole grains digest more slowly and help maintain stable blood sugar levels.

Add Fiber

Include fiber-rich foods like vegetables or a small salad with your meal. Adding spinach, cucumber, or tomatoes can help slow the absorption of sugar.

Control Portion Size

Be mindful of the portion size of both chai and roti. Smaller portions can mitigate a significant rise in blood sugar levels.

Incorporate Cinnamon

Add a pinch of cinnamon to your chai. Cinnamon has been shown to improve insulin sensitivity and help regulate blood sugar levels.

Opt for Unsweetened Chai

Avoid adding sugar to your chai. If you need sweetness, consider using a natural sweetener like stevia.

Stay Hydrated

Drink water before and after your meal. Staying hydrated can aid digestion and help moderate blood sugar levels.

Consider Alternative Flours

Experiment with making roti using chickpea, almond, or barley flour, which can have a less pronounced impact on blood sugar levels.

Practice Mindful Eating

Eat slowly and savor each bite. Mindful eating can improve digestion and help you recognize when you are full, preventing overeating.

Be Active Post-Meal

Take a short walk after eating to help your body manage blood sugar levels more effectively. Even a 10-15 minute walk can make a difference.