Roti (1 Medium (7 Inches)), White Rice (1 Cup, Cooked) and English Rajma (100 G)

Lunch

145 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 rajma, roti, white rice without glucose spikes

Portion Control

Reduce the portion size of English rajma, roti, and white rice. Smaller portions can help in managing blood sugar levels effectively.

Increase Fiber Intake

Include more fiber-rich vegetables like spinach, broccoli, or kale with your meals. Fiber helps slow down the absorption of sugar.

Whole Grains

Opt for whole grain roti instead of refined flour roti to help maintain stable blood sugar levels.

Brown Rice or Quinoa

Replace white rice with brown rice or quinoa. These alternatives are digested more slowly.

Protein Addition

Add a source of lean protein such as grilled chicken, tofu, or lentils to your meal. Protein can help slow down the digestion of carbohydrates.

Healthy Fats

Include healthy fats like avocados, nuts, or seeds in your meal to help regulate the blood sugar response.

Eat in Sequence

Start your meal with non-starchy vegetables and proteins before consuming carbohydrates. This can help reduce the impact of carbohydrates on blood sugar levels.

Hydration

Drink plenty of water throughout the day to help maintain proper hydration and support metabolic processes.

Physical Activity

Engage in light physical activities such as walking for 15-30 minutes after meals to help your body use glucose more efficiently.

Mindful Eating

Eat slowly and focus on chewing your food well. This can aid in better digestion and help prevent overeating.