Indian Chole (100 G), White Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))

Lunch

172 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 indian chole, roti, white rice without glucose spikes

Portion Control

Reduce the portion size of chole, roti, and white rice to minimize the impact on blood glucose levels.

Choose Whole Grains

Opt for whole-grain roti or chapati instead of refined flour versions to slow down the absorption of sugars.

Include More Vegetables

Add a generous portion of non-starchy vegetables like spinach, broccoli, or bell peppers to your meal to increase fiber intake and help stabilize blood sugar levels.

Incorporate Protein

Add a source of protein such as grilled chicken, tofu, or paneer to your meal to improve satiety and moderate blood sugar fluctuations.

Healthy Fats

Include healthy fats like a small serving of avocado or a handful of nuts to slow down digestion and reduce the spike.

Avoid Sugary Drinks

Replace sugary drinks with water, herbal tea, or lemon water to avoid additional sugar intake.

Eat Slowly

Take time to chew your food thoroughly and eat slowly to give your body time to process and stabilize blood sugar levels.

Post-Meal Activity

Engage in light physical activity, such as a short walk, after your meal to help lower blood glucose levels.

Stay Hydrated

Drink plenty of water throughout the day to assist in maintaining stable blood sugar levels.

Monitor Blood Sugar

Keep track of your blood sugar levels to understand how your body responds to different foods and adjust your diet accordingly.