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How to consume indian chole, steamed rice without glucose spikes

Portion Control

Reduce the portion size of both chole and rice to manage the overall intake of carbohydrates.

Include Fiber-Rich Vegetables

Add non-starchy vegetables like spinach, broccoli, or bell peppers to your meal to slow down the absorption of carbohydrates.

Add Protein

Incorporate a source of protein such as grilled chicken, paneer, or tofu to help stabilize blood sugar levels.

Opt for Brown Rice

Replace white rice with brown rice to introduce more fiber and reduce the impact on blood sugar.

Stay Hydrated

Drink plenty of water throughout the day, which can help in maintaining stable blood glucose levels.

Use Whole Grains

Consider mixing chole with a small quantity of whole grains like quinoa or barley for added fiber and nutrients.

Incorporate Healthy Fats

Include healthy fats such as avocado, nuts, or olive oil in your meal to further slow the digestion process.

Eat Slowly and Mindfully

Take your time eating, which can aid in better digestion and prevent overeating.

Exercise After Meals

Engage in light physical activity, like a short walk, after your meal to help regulate blood sugar levels.

Monitor Blood Sugar Levels

Keep track of your blood sugar levels to better understand how different foods affect your body and make necessary adjustments.

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