English Ragi Flour (100 G)
Lunch
204 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english ragi flour without glucose spikes
Pair with Protein and Healthy Fats
Include protein sources like eggs, chicken, or tofu, and healthy fats like avocados, nuts, or seeds in your meal. This combination helps slow down the absorption of glucose.
Add Non-Starchy Vegetables
Incorporate vegetables such as spinach, kale, broccoli, and bell peppers into your meal. These vegetables have a low impact on blood glucose levels and add fiber, which further aids in controlling spikes.
Use Smaller Portions
Reduce the serving size of the ragi flour-based dish. Smaller portions mean a smaller amount of glucose entering the bloodstream at once.
Stay Hydrated
Drink plenty of water before and during your meal. Staying hydrated can help manage blood sugar levels.
Include Fiber-Rich Foods
Add foods rich in fiber like chia seeds, flaxseeds, and whole grains like barley or quinoa to your meal. Fiber slows down the digestion and absorption of carbohydrates.
Eat Slowly
Take your time to eat and thoroughly chew your food. Eating slowly can help in reducing the speed at which glucose is released into your bloodstream.
Opt for Whole Ragi Flour
Ensure you are using whole ragi flour rather than refined versions, as whole grains have a more gradual effect on blood sugar levels.
Monitor Portion Timing
Spread out your carbohydrate intake throughout the day rather than consuming a large amount in one meal. This helps to keep blood sugar levels more stable.
Exercise Post-Meal
Engage in light physical activity, such as walking, after eating. Exercise can help improve insulin sensitivity and lower blood sugar levels.
Incorporate Legumes
Include beans, lentils, or chickpeas in your dish. These foods have a minimal effect on blood glucose levels and provide additional protein and fiber.
Use Fermented Foods
Incorporate fermented foods like yogurt, kefir, or sauerkraut. These foods can improve gut health and potentially aid in better glucose management.
Choose the Right Cooking Methods
Prefer boiling, steaming, or baking over frying. Healthier cooking methods can help maintain the nutritional value of your food and reduce unnecessary calorie intake.
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