English Bajra Roti (100 G) and Indian Chole (100 G)

Lunch

191 mg/dL avg. peak value

Usually causes a large spike

1 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume english bajra roti, indian chole without glucose spikes

Portion Control

Reduce the portion size of the roti and chole you consume. Smaller servings can help mitigate the spike in glucose levels.

Pair with Protein

Include a source of protein in your meal, such as grilled chicken, paneer, or a boiled egg. Protein can slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like avocado slices, a sprinkle of chia seeds, or a handful of nuts. These can help slow digestion and stabilize blood sugar levels.

Increase Fiber Intake

Add more fiber-rich vegetables to your meal, such as broccoli, spinach, or bell peppers. Fiber helps slow the absorption of sugars.

Stay Hydrated

Drink plenty of water throughout the day and with your meals. Hydration is important for overall health and can help manage glucose spikes.

Physical Activity

Engage in light physical activity, such as a gentle walk, after eating. This can promote better glucose utilization by your muscles.

Mindful Eating

Eat slowly and mindfully, savoring each bite. This can improve digestion and help you recognize fullness earlier, preventing overeating.

Monitor Timing

Consider the timing of your meals. Eating earlier in the day, rather than late at night, can help improve glucose regulation.

Include Vinegar

Add a splash of vinegar, such as apple cider vinegar, to your salad or meal. This may help in reducing glucose spikes after meals.

Regular Monitoring

Keep track of your blood glucose levels regularly to understand how different foods affect you personally. This can help you make informed dietary choices.