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Cooked Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))
Dinner
206 mg/dL
avg. peak value
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
Add Vegetables
Incorporate non-starchy vegetables like broccoli, spinach, and bell peppers into your meal. These help slow down the absorption of glucose.
Choose Whole Grains
Opt for whole grain or multigrain roti instead of regular roti. Whole grains digest more slowly, leading to a more gradual release of glucose.
Portion Control
Reduce the portion size of rice and roti. Smaller portions can help mitigate large spikes in glucose levels.
Include Protein
Add a source of lean protein to your meal, such as chicken, fish, tofu, or legumes like lentils and chickpeas. Protein slows down carbohydrate digestion and absorption.
Healthy Fats
Include healthy fats like avocado, nuts, and seeds in your meal. Fats can also slow the absorption of glucose.
Pre-Meal Fiber
Eat a small salad or an apple before your main meal. The fiber can help slow down the absorption of glucose.
Stay Hydrated
Drink plenty of water throughout the day. Being well-hydrated helps with glucose regulation.
Vinegar
Adding a small amount of vinegar to your meal, such as in a salad dressing, can help reduce glucose spikes.
Cook Rice Differently
Try cooling cooked rice before eating it. Cooling and then reheating rice can increase its resistant starch content, which has a lower impact on glucose levels.
Exercise
Engage in light physical activity, such as a short walk, after eating. Exercise helps muscles use glucose, reducing its level in the bloodstream.
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