English Indian Phulka Bread (1 Medium (7 Inches)) and English Indian Peas and Cottage Cheese (1 Cup)
Lunch
115 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english indian phulka bread, english indian peas and cottage cheese without glucose spikes
Incorporate Protein and Healthy Fats
Pair your meal with a source of lean protein, like grilled chicken or tofu, and healthy fats, such as a small portion of avocado or a handful of nuts, to slow down the absorption of carbohydrates.
Portion Control
Reduce the portion size of phulka bread in your meal to minimize the overall carbohydrate intake, which can help in blunting a glucose spike.
Add Non-Starchy Vegetables
Include a generous serving of non-starchy vegetables like spinach, broccoli, or bell peppers. These are low in carbohydrates and provide fiber, which helps in moderating blood sugar levels.
Opt for Whole Grains
If possible, use whole wheat flour for making phulka bread, as it contains more fiber compared to refined flour, aiding in slower digestion and absorption.
Stay Hydrated
Drink plenty of water before and during your meal to help maintain normal blood glucose levels and support digestion.
Eat Slowly and Mindfully
Take your time eating and chew thoroughly. This can help with digestion and allow your body to better regulate blood sugar levels.
Add a Fiber Supplement
Consider adding a fiber supplement, such as psyllium husk, to your meal, which can help slow carbohydrate absorption.
Include Legumes
Add a side of lentils or chickpeas to your meal. These are rich in fiber and protein, which can help control blood sugar spikes.
Monitor Meal Timing
Try to eat smaller, more frequent meals throughout the day rather than large meals, which can help maintain steadier blood sugar levels.
Post-Meal Activity
Engage in light physical activity, like walking, shortly after eating to help your body use up glucose more effectively.
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