English Arhar Dal (1 Serving (110g)) and Chapati (1 Piece)
Lunch
185 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume chapati, english arhar dal without glucose spikes
Pair with Protein and Healthy Fats
Include protein sources like grilled chicken, fish, or paneer (Indian cottage cheese) and healthy fats such as avocado or a small amount of nuts. This combination can slow down the absorption of glucose.
Add Fiber-Rich Vegetables
Incorporate non-starchy vegetables like spinach, broccoli, bell peppers, or cucumbers. The fiber can help slow the digestion process and reduce glucose spikes.
Smaller Portions
Reduce the portion size of chapati and dal. Eating smaller amounts can help manage blood sugar levels more effectively.
Eat Chapati with Bran
Opt for chapatis made with whole wheat flour that includes bran, rather than refined flour. The additional fiber can help manage glucose levels.
Include a Salad
Start your meal with a salad made from leafy greens, tomatoes, and cucumbers. This can help fill you up and reduce the amount of higher-carb foods you consume.
Drink Water
Drinking a glass of water before your meal can help you feel fuller and may reduce your food intake, thereby helping to control glucose spikes.
Physical Activity
Engage in light physical activity, such as a walk, for 10-15 minutes after eating. Physical movement can help improve insulin sensitivity and aid in glucose management.
Use Spices Wisely
Incorporate spices like cinnamon and turmeric into your meals. These spices have been shown to help manage blood sugar levels.
Eat Slowly and Mindfully
Take your time while eating and chew your food thoroughly. Eating slowly can help prevent overeating and aid in digestion.
Monitor and Adjust
Keep track of your blood sugar levels before and after meals to understand how different foods and portion sizes affect you. Adjust your diet based on these observations for better glucose management.
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