Roti (1 Medium (7 Inches)), English Kala Chana (1 Serving (110g)) and White Rice (1 Cup, Cooked)
Lunch
163 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english kala chana, roti, white rice without glucose spikes
Combine with Fiber-Rich Vegetables
Include non-starchy vegetables like spinach, broccoli, and cauliflower in your meal. These vegetables can help slow the absorption of glucose into your bloodstream.
Opt for Whole Grains
Substitute white rice with brown rice, quinoa, or bulgur. These whole grains have a more gradual impact on blood sugar levels.
Add Lean Protein
Incorporate lean protein sources such as grilled chicken, tofu, or lentils. Protein can help stabilize blood sugar levels.
Use Whole Wheat or Multigrain Roti
Swap out traditional roti with whole wheat or multigrain roti to reduce the blood sugar spike.
Incorporate Healthy Fats
Include healthy fats like avocado, nuts, or olive oil in your meal. Healthy fats can slow digestion and help maintain steady blood sugar levels.
Watch Portion Sizes
Reduce the portion size of high-carb foods like rice and roti. Smaller portions mean a smaller glucose spike.
Add a Side Salad
Include a leafy green salad with a light vinaigrette. The fiber and nutrients can help moderate blood sugar levels.
Stay Hydrated
Drink plenty of water throughout the meal. Hydration can aid digestion and help regulate blood glucose levels.
Eat Slowly
Take your time to chew thoroughly and eat slowly. This can help your body process carbohydrates more gradually.
Include a Post-Meal Walk
Engage in light physical activity such as a 10-15 minute walk after eating. This can help lower blood sugar levels.
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