Indian Chole (100 G), Roti (Aashirvaad) (1 Serving) and Curd (Amul) (1 Serving)

Lunch

120 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

50 % Ultrahuman Users got a STABLE response

How to consume curd, indian chole, roti without glucose spikes

Portion Control

Reduce the portion size of curd, chole, and roti you consume in one sitting. Smaller portions can help moderate the glucose response.

Balanced Meal Composition

Include a source of protein and healthy fats in your meal. Consider adding grilled chicken, paneer, or tofu to your plate to slow down the digestion and absorption of carbohydrates.

High-Fiber Sides

Incorporate high-fiber vegetables like spinach, broccoli, or a mixed salad with your meal. Fiber helps slow the release of glucose into the bloodstream.

Choose Whole Grains

Opt for whole grain or multigrain roti instead of regular wheat roti. The additional fiber content can help regulate blood sugar levels.

Pre-Meal Hydration

Drink a glass of water or lightly salted lime water before your meal. This can help you feel fuller, potentially reducing the amount you eat.

Mindful Eating

Eat slowly and chew your food thoroughly. This can aid digestion and help you better recognize when you are full.

Post-Meal Activity

Engage in light physical activity, such as a short walk, after eating. This can help your body use the glucose more efficiently.

Curd Alternatives

If curd is causing a spike, try consuming it in smaller amounts or replacing it with lower-fat options like Greek yogurt or buttermilk.

Limit Additives

Be cautious with high-calorie additives like oil or butter in your chole. Use spices and herbs for flavor instead of excessive fats.

Soaking and Cooking Techniques

Soak chickpeas (used in chole) overnight and cook them thoroughly. This can help reduce their impact on blood sugar levels.