Roti (1 Medium (7 Inches)), English Boondi Raita (1 Cup) and English Okra (100 G)

Lunch

137 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume english boondi raita, english okra, roti without glucose spikes

Portion Control

Start by moderating the portion sizes of boondi raita, roti, and okra. Smaller portions can help limit the total carbohydrate intake.

Pair with Protein

Include a source of protein such as grilled chicken, tofu, or lentils with your meal. Protein slows the absorption of carbohydrates, helping to stabilize blood sugar levels.

Add Healthy Fats

Incorporate healthy fats such as avocados, nuts, or a drizzle of olive oil. Fats can slow digestion and help maintain more stable blood glucose levels.

Increase Fiber

Add fiber-rich foods such as chia seeds, flaxseeds, or a side of leafy green vegetables like spinach or kale. Fiber can help slow the digestion and absorption of carbohydrates.

Pre-Meal Hydration

Drink a glass of water before your meal. Staying hydrated can help in moderating blood sugar responses after eating.

Post-Meal Activity

Engage in light physical activity, such as a short walk, after your meal. This can help your muscles use glucose more effectively, reducing blood sugar spikes.

Incorporate Vinegar

Consider adding a small amount of vinegar, like apple cider vinegar, to your salad or as a dressing ingredient. It may help in reducing the blood sugar response.

Choose Whole Grain Roti

If possible, opt for whole-grain or multigrain roti instead of refined flour roti. Whole grains digest more slowly and can help in maintaining stable blood sugar.

Monitor Timing

Eat at regular intervals and avoid long gaps between meals to prevent large fluctuations in blood sugar levels.

Mindful Eating

Eat slowly and chew your food thoroughly. Mindful eating can improve digestion and help regulate the release of glucose into the bloodstream.