Cooked Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))
Dinner
206 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Cooked Rice, Roti without glucose spikes
Portion Control
Reduce the portion size of cooked rice and roti. Smaller portions will have a lesser impact on your blood glucose levels. Consider using a smaller plate to make the portion appear larger.
Choose Whole Grains
Opt for whole grain or brown rice instead of white rice. Similarly, choose whole wheat roti over refined flour roti. Whole grains have a slower digestion rate and lead to a more gradual increase in blood glucose levels.
Add Protein
Include a good source of protein in your meal, such as chicken, fish, tofu, or legumes like lentils and chickpeas. Protein helps slow down the absorption of carbohydrates.
Include Healthy Fats
Incorporate healthy fats like avocados, nuts, seeds, or olive oil into your meal. Fats can also help slow the absorption of carbohydrates.
Increase Fiber
Add high-fiber vegetables such as broccoli, spinach, kale, or cauliflower to your meal. Fiber slows the absorption of sugar into your bloodstream.
Use Lentils and Beans
Consider mixing lentils or beans with your rice or using them as a side dish. They are high in fiber and protein, which can help moderate blood sugar spikes.
Stay Hydrated
Drink plenty of water before and during your meal. Staying hydrated can help your body manage blood sugar levels more effectively.
Eat Slowly
Chew your food thoroughly and take your time to eat. Eating slowly gives your body more time to process the carbohydrates, which helps prevent spikes.
Vinegar
Adding a small amount of vinegar, such as apple cider vinegar, to your meal can help lower blood sugar levels. Consider adding it to salads or as a dressing.
Exercise After Eating
Engage in light physical activity, such as a short walk, after your meal. Exercise can help your muscles use up glucose, thereby lowering blood sugar levels.
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