Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving) and English Indian Peas and Cottage Cheese (1 Cup)

Lunch

157 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume dal yellow, english indian peas and cottage cheese, roti without glucose spikes

Portion Control

Reduce the portion size of dal, peas, and roti to minimize the glucose spike. Eating smaller quantities can help in managing your blood sugar levels more effectively.

Add Fiber

Incorporate high-fiber foods like non-starchy vegetables (such as spinach, kale, or broccoli) into your meal. The additional fiber will slow down the digestion and absorption of carbohydrates, helping to manage blood sugar levels.

Protein Addition

Include a protein source with your meal, such as grilled chicken or tofu. Proteins help slow down carbohydrate absorption and can prevent spikes in blood sugar.

Healthy Fats

Add healthy fats like avocado or a small handful of nuts (almonds or walnuts) to your meal. Fats can slow digestion and help keep blood sugar levels stable.

Alternative Flours

Use whole-grain or mixed-grain flours for making roti instead of refined flour. Options like barley or millet flour can have a more moderate impact on blood sugar.

Monitor Timing

Consume your meals at regular intervals and avoid long gaps between meals. This can help maintain steady blood sugar levels throughout the day.

Mindful Eating

Eat slowly and chew thoroughly. Paying attention to your eating habits can improve digestion and help regulate blood sugar levels.

Hydration

Stay hydrated throughout the day. Drinking enough water can aid in digestion and might help in maintaining stable blood sugar levels.

Regular Activity

Engage in light physical activity, such as a short walk, after meals. This can help your body use glucose more efficiently and reduce post-meal spikes.

Meal Composition

Balance your meals with a combination of carbohydrates, proteins, and fats to slow down carbohydrate metabolism and avoid spikes.