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Roti (1 Medium (7 Inches)) and English Indian Ridged or Smooth Gourd (100 G)
Lunch
152 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english indian ridged or smooth gourd, roti without glucose spikes
Pair with Protein
Add a source of lean protein like grilled chicken, tofu, or fish to your meal. Proteins slow down carbohydrate absorption, which helps stabilize blood sugar levels.
Include Healthy Fats
Incorporate healthy fats such as avocado, nuts, seeds, or olive oil into your meal. Healthy fats can slow digestion and keep blood sugar levels more stable.
Add Fiber-Rich Vegetables
Include non-starchy vegetables like spinach, broccoli, cauliflower, and bell peppers. These vegetables are high in fiber, which helps to moderate blood sugar spikes.
Opt for Whole Grains
Instead of regular roti, use whole grain or multi-grain flour to make your roti. Whole grains are digested more slowly than refined grains, reducing the likelihood of a glucose spike.
Smaller Portions
Reduce the portion size of roti and gourd. Eating smaller quantities can help minimize rapid increases in blood sugar levels.
Drink Water
Drink water before and during your meal. Water can help you feel full faster and may reduce the amount of food you consume, helping to control blood sugar levels.
Use Spices Wisely
Incorporate spices like cinnamon and turmeric in your cooking. These spices have properties that can help in regulating blood sugar levels.
Eat Slowly
Take your time to chew and enjoy your food. Eating slowly can help you feel full sooner and prevent overeating, which can lead to glucose spikes.
Walk After Meals
Engage in light physical activity, such as a 15-20 minute walk, after eating. Physical activity can help lower blood sugar levels.
Monitor Blood Sugar Levels
Keep track of your blood sugar levels before and after meals. Monitoring can help you understand how different foods affect your glucose levels and make necessary adjustments to your diet.
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