English Rajma Chawal (1 Cup) and Roti (1 Small (6 Inches))
Lunch
136 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english rajma chawal, roti without glucose spikes
Pair with Vegetables
Add a generous portion of non-starchy vegetables like spinach, broccoli, or cauliflower to your meal. These can help slow down the absorption of carbohydrates.
Choose Whole Grains
Opt for whole wheat roti instead of refined flour roti. Whole grains are digested more slowly, leading to a more gradual rise in blood sugar.
Control Portions
Reduce the portion size of rajma chawal and roti. Smaller portions can help manage post-meal blood sugar levels more effectively.
Include Protein
Add a protein source to your meal, such as grilled chicken, fish, or tofu. Protein can help stabilize blood sugar levels.
Add Healthy Fats
Incorporate healthy fats like avocado, nuts, or seeds into your meal. Fats can slow the absorption of carbohydrates and help prevent spikes.
Pre-Meal Exercise
Engage in light physical activity, such as a 15-minute walk, before your meal. Exercise can help improve your body’s ability to manage glucose.
Hydrate Well
Drink plenty of water before and during your meal. Staying hydrated can help your body manage blood sugar levels more effectively.
Use Spices Wisely
Include spices like cinnamon and turmeric in your cooking. These spices are known to have properties that can help regulate blood sugar.
Fiber-Rich Sides
Include fiber-rich foods like lentil salad, chia seeds, or a side of beans to your meal. Fiber can help slow down carbohydrate absorption.
Mindful Eating
Eat slowly and chew thoroughly. Mindful eating can improve digestion and help your body better manage blood glucose levels.
Monitor Timing
Try to eat your rajma chawal and roti meal earlier in the day when your body is more insulin-sensitive, rather than late at night.
Stay Consistent
Maintain a regular eating schedule. Consistent meal times help regulate blood sugar levels more effectively.
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