Khichdi (1 Cup, Cooked) and Papad (100 G)

Dinner

160 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

86 % Ultrahuman Users got an UNSTABLE response

How to consume Khichdi, Papad without glucose spikes

Increase Fiber Intake

Add more fiber-rich vegetables to your khichdi, such as spinach, broccoli, or peas, to slow down digestion and reduce glucose spikes.

Include Protein

Incorporate a protein source like tofu, paneer, or a boiled egg into your meal to help stabilize blood sugar levels.

Use Whole Grains

Prepare khichdi using whole grains like brown rice or quinoa instead of white rice for a slower release of glucose.

Add Healthy Fats

Include a small amount of healthy fats like a drizzle of olive oil or a few slices of avocado to help moderate blood sugar levels.

Portion Control

Reduce the serving size of khichdi and papad, and balance your meal with a side salad or vegetable soup to keep you satiated without causing a spike.

Stay Hydrated

Drink plenty of water throughout the day, especially before meals, to help your body manage blood sugar levels more effectively.

Incorporate Legumes

Add lentils or chickpeas to your khichdi for their slow-digesting carbohydrates and protein content.

Mindful Cooking

Avoid overcooking the khichdi, as excessive cooking can increase the rate at which carbohydrates are digested and absorbed.

Avoid Added Sugars

Ensure that your meal is free from any added sugars or sweeteners which can exacerbate glucose spikes.

Regular Exercise

Engage in light physical activity, such as a walk, after meals to help your muscles use up glucose, reducing blood sugar levels.

Herb and Spice Usage

Add spices like cinnamon or fenugreek to your meal, which can aid in blood sugar management.

Balanced Meal Timing

Spread your meals evenly throughout the day rather than consuming large portions at once to maintain consistent blood sugar levels.