Indian Chole (100 G) and Steamed Rice (100 G)

Dinner

150 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

89 % Ultrahuman Users got an UNSTABLE response

How to consume indian chole, steamed rice without glucose spikes

Portion Control

Reduce the portion size of the chole and rice you consume. Smaller portions can help prevent large glucose spikes.

Balance with Non-Starchy Vegetables

Add a generous portion of non-starchy vegetables such as spinach, broccoli, or cauliflower to your meal. These vegetables can help slow down the digestion and absorption of carbohydrates.

Incorporate Healthy Fats

Include a healthy fat source like avocado, nuts, or seeds. These can help reduce the overall impact on your blood sugar by slowing down the digestion process.

Add Protein

Include a protein source such as grilled chicken, paneer, or tofu alongside your meal. Protein can help stabilize blood sugar levels by slowing the digestion of carbohydrates.

Use Whole Grains

If possible, substitute white rice with whole grains like quinoa, barley, or brown rice in moderate quantities. They can produce a more gradual increase in blood sugar.

Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated can help your body manage blood sugar levels more effectively.

Mindful Eating

Eat slowly and chew thoroughly. This can help improve digestion and reduce the likelihood of a spike in blood sugar levels.

Physical Activity

Engage in light physical activity like a brisk walk after eating. This can aid in lowering blood glucose levels by improving insulin sensitivity.

Monitor Your Blood Sugar

Keep track of your blood sugar levels before and after meals to understand how different foods and portions affect you personally.

Consult a Dietitian

Consider seeking advice from a healthcare professional or dietitian. They can provide personalized recommendations based on your dietary needs and health goals.