English Dal Makhani (100 G), White Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))

Lunch

116 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

60 % Ultrahuman Users got a STABLE response

How to consume english dal makhani, roti, white rice without glucose spikes

Portion Control

Reduce the portion sizes of dal makhani, roti, and white rice. Eating smaller portions can help manage blood sugar levels more effectively.

Include Fiber-Rich Foods

Add a side of vegetables like broccoli, spinach, or kale to your meal. These vegetables are rich in fiber, which can slow down the absorption of carbohydrates.

Choose Whole Grains

Opt for whole grain or multigrain roti instead of regular roti. Whole grains are digested more slowly, leading to a slower release of glucose.

Add Protein

Incorporate a source of lean protein, such as grilled chicken, fish, or tofu, into your meal. Protein can help stabilize blood sugar levels.

Use Brown Rice

Substitute white rice with brown rice or quinoa, which have a more gradual impact on blood sugar.

Stay Hydrated

Drink water throughout your meal. Staying hydrated can aid digestion and help maintain stable blood sugar levels.

Include Healthy Fats

Add a small amount of healthy fats, such as avocado, nuts, or seeds, to your meal. These fats can help slow the digestion of carbohydrates.

Chew Thoroughly

Chewing food thoroughly can aid in digestion and absorption, leading to a more gradual increase in blood sugar levels.

Eat Mindfully

Practice mindful eating by savoring each bite and eating slowly. This can help you better manage portion sizes and food intake.

Post-Meal Activity

Engage in light physical activity, like a short walk, after your meal to help lower blood sugar levels more quickly.