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

Lunch

156 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

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

Portion Control

Reduce the portion size of both the jowar roti and chole to help minimize the spike in glucose levels.

Increase Fiber Intake

Pair your meal with high-fiber vegetables such as spinach, broccoli, or bell peppers to slow down the absorption of carbohydrates.

Incorporate Healthy Fats

Add a source of healthy fats like avocado, nuts, or seeds to your meal to help stabilize blood sugar levels.

Choose Complex Carbohydrates

Replace a portion of jowar roti with other complex carbohydrates like quinoa or barley, which are known to have a slower impact on blood sugar.

Add Protein

Include a good protein source, such as grilled chicken or tofu, which can help reduce the rate of carbohydrate absorption.

Stay Hydrated

Drink plenty of water before and during your meal to assist in digestion and stabilize blood glucose.

Include a Salad

Start your meal with a salad containing leafy greens, cucumbers, and tomatoes to slow digestion and reduce glucose spikes.

Limit Sugar and Processed Foods

Ensure that the chole is prepared with minimal added sugars and avoid accompanying the meal with high-sugar items.

Exercise Post-Meal

Engage in light physical activity, like a brisk walk, within 30 minutes after eating to help facilitate better glucose metabolism.

Monitor and Adjust

Keep track of your blood glucose responses to these meals and adjust your portions and ingredient choices accordingly for optimal control.