Roti (1 Medium (7 Inches)) and Chickpea Flour (Besan) (1 Cup)

Lunch

160 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Chickpea Flour (Besan), Roti without glucose spikes

Portion Control

Limit the amount of chickpea flour roti you consume in one sitting to prevent a significant spike in blood sugar levels.

Combine with Fiber-Rich Foods

Pair your roti with vegetables like broccoli, spinach, or kale, which are high in fiber and can help slow down carbohydrate absorption.

Add Protein Sources

Include a source of protein, such as grilled chicken, tofu, or lentils, in your meal to help regulate blood sugar levels.

Incorporate Healthy Fats

Adding a small amount of healthy fats, like avocado or a handful of nuts, can help slow digestion and stabilize blood sugar levels.

Choose Whole Ingredients

Whenever possible, use whole chickpeas to make flour at home, as fresher ingredients may have a lower impact on blood sugar.

Monitor Timing

Consume smaller portions of roti throughout the day instead of all at once to avoid a spike.

Stay Hydrated

Drink plenty of water before and after eating to assist in digestion and help maintain stable blood sugar levels.

Exercise Regularly

Engaging in physical activity after eating can help reduce blood sugar spikes by promoting glucose uptake by muscles.

Add a Side Salad

Include a salad with leafy greens, cucumbers, and tomatoes to add more fiber and nutrients to your meal.

Experiment with Ingredients

Try mixing chickpea flour with other low-impact flours like almond or coconut flour to reduce carbohydrate content.