Chapathi (1 piece)

Lunch

207 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

79 % Ultrahuman Users got an UNSTABLE response

How to consume Chapathi without glucose spikes

Pair with Protein or Healthy Fats

Eating chapathi with a source of protein, such as paneer, chicken, or lentils, or healthy fats like avocado or nuts, can slow down the absorption of carbohydrates and help stabilize blood sugar levels.

Add Non-Starchy Vegetables

Incorporate non-starchy vegetables like spinach, broccoli, or bell peppers into your meal. These foods can add fiber and bulk, reducing the rate of glucose absorption.

Control Portion Size

Be mindful of the amount of chapathi you consume in one sitting. Reducing portion size can help manage the total carbohydrate intake.

Use Whole Wheat Flour

Ensure your chapathi is made from whole wheat flour rather than refined flour, as whole grains are digested more slowly.

Stay Hydrated

Drink plenty of water throughout the day to aid in proper digestion and metabolism, which can help in maintaining stable blood sugar levels.

Exercise Post-Meal

Engage in light physical activity, like walking, after meals to help your body use up excess glucose.

Incorporate Fiber-Rich Sides

Include fiber-rich foods such as chickpeas or lentils alongside your meal to help slow down the digestion process.

Monitor Meal Timing

Eat smaller, more frequent meals throughout the day to prevent large spikes in glucose levels.

Add a Healthy Fat Spread

Consider using a spread with healthy fats, like hummus or a thin layer of nut butter, on your chapathi to help reduce quick blood sugar increases.

Stay Consistent

Maintain regular meal timings and avoid skipping meals to help your body regulate blood sugar levels more effectively.