Khichdi (100 G) and Mixed Salad Greens (100 G)

Lunch

129 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Khichdi, Mixed Salad Greens without glucose spikes

Portion Control

Reduce the portion size of your khichdi to limit the carbohydrate intake, which can help minimize the glucose spike.

Protein Addition

Include a source of lean protein such as grilled chicken, tofu, or legumes like chickpeas or lentils in your meal. Protein can help stabilize blood sugar levels.

Healthy Fats

Add healthy fat sources like avocado, nuts, or seeds to your salad. Fats can slow down the digestion process and help in moderating glucose levels.

Fiber Boost

Increase the fiber content by adding more vegetables to your salad or incorporating a side dish like a small serving of roasted non-starchy vegetables, such as broccoli or cauliflower.

Vinegar Dressing

Use a vinegar-based dressing on your salad. Vinegar has been shown to help in reducing post-meal blood sugar spikes.

Timing and Pace

Eat slowly and chew your food thoroughly. This can aid digestion and help manage the rise in blood sugar levels.

Hydration

Drink a glass of water before your meal. Proper hydration can assist in digestion and absorption of nutrients.

Physical Activity

Engage in light physical activity, such as a short walk, after your meal to help improve insulin sensitivity and promote glucose utilization.

Meal Composition

Consider having a small salad or a light, low-carb soup before the main dish to start the meal with a nutritious base and reduce the absorption rate of carbohydrates.

Cook with Care

When preparing khichdi, use whole grains like brown rice or quinoa, and ensure that your cooking method preserves the fiber content of the ingredients.