Roti (1 Medium (7 Inches)) and Indian Chole (100 G)
Lunch
157 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
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How to consume indian chole, roti without glucose spikes
Portion Control
Eat smaller portions of both chole and roti to minimize the glucose spike. This helps in managing the overall carbohydrate intake.
Fiber Addition
Include a side of green leafy vegetables or a salad to your meal. Foods like spinach, kale, or lettuce are rich in fiber and can slow down digestion, aiding in better blood sugar control.
Protein Pairing
Add a source of lean protein, such as grilled chicken or tofu, to your meal. Protein can help stabilize blood sugar levels by slowing carbohydrate absorption.
Healthy Fats
Incorporate healthy fats like avocado or a small serving of nuts (almonds or walnuts) to your meal. Fats can help slow digestion and prevent rapid blood sugar spikes.
Roti Alternatives
Consider making roti with mixed grain flour like barley or chickpea flour, which are lower in their impact on blood sugar levels compared to regular wheat flour.
Veggie Add-ins
Enhance your chole with additional vegetables such as bell peppers or zucchini. These can increase fiber content and reduce the impact on blood sugar levels.
Lemon Juice
Squeeze some lemon juice over your dish. The acid from the lemon can help lower the blood sugar response.
Timing of Eating
Try consuming chole and roti during midday meals rather than late in the evening, as physical activity during the day can help manage blood sugar levels more effectively.
Herb and Spice Use
Incorporate spices like cinnamon or fenugreek powder into your meal, as they may have beneficial effects on blood sugar regulation.
Hydration
Drink a glass of water before your meal. Staying hydrated can aid digestion and help manage blood sugar levels.
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