Roti (1 Medium (7 Inches)), White Rice (1 Cup, Cooked) and English Rajma (100 G)
Lunch
145 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english rajma, roti, white rice without glucose spikes
Portion Control
Reduce the quantity of white rice and roti you consume in one meal. Smaller portions can help in moderating the spike in blood glucose levels.
Include Protein
Add a good source of protein to your meal such as grilled chicken, tofu, or cottage cheese. Protein can help slow down the absorption of carbohydrates.
Healthy Fats
Incorporate healthy fats like avocado, nuts, or seeds. They help in slowing the digestion process and thus can prevent a rapid glucose spike.
Fiber-Rich Vegetables
Add non-starchy, fiber-rich vegetables like spinach, broccoli, or bell peppers to your meal. Fiber helps in slowing the release of sugar into the bloodstream.
Whole Grains
Substitute white rice with grains like quinoa, barley, or brown rice. These alternatives can have a slower impact on blood glucose levels.
Limit Sugary Add-Ons
Avoid adding high-sugar sauces or condiments to your meal. Opt for herbs and spices for seasoning instead.
Pre-Meal Hydration
Drink a glass of water before eating. Adequate hydration can aid in digestion and potentially moderate blood sugar spikes.
Chew Thoroughly
Eat slowly and chew your food well to aid in better digestion and absorption, which can help in maintaining steady blood sugar levels.
Balanced Meal
Ensure that your meal is balanced with carbohydrates, proteins, fats, and fiber to create a more gradual rise in blood glucose.
Post-Meal Activity
Engage in light physical activity, such as a short walk, after your meal. This can help in utilizing the glucose for energy and reduce blood sugar levels.
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