Mango (1 Mango) and Roti (1 Medium (7 Inches))

Lunch

147 mg/dL avg. peak value

Usually causes a small spike

4 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got a STABLE response

How to consume Mango, Roti without glucose spikes

Pair with Protein

Include a source of protein, such as grilled chicken, paneer, or lentils, to help slow down the digestion process and reduce the glucose spike.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, or seeds into your meal. These fats can help moderate blood sugar levels by slowing absorption.

Increase Fiber Intake

Add high-fiber vegetables like spinach, broccoli, or bell peppers to your meal to slow carbohydrate absorption and minimize glucose spikes.

Control Portion Sizes

Keep portion sizes of both mango and roti in check. A smaller serving can lead to a smaller glucose response.

Incorporate Legumes

Include legumes such as chickpeas or beans in your meal, which are digested slowly and help in stabilizing blood sugar levels.

Opt for Whole Grains

If possible, choose whole-grain roti instead of regular roti. Whole grains typically have a slower absorption rate.

Stay Hydrated

Drink water before meals, which can help fill you up and reduce the quantity of high-carb food intake.

Consume Vinegar

Consider having a tablespoon of vinegar, such as apple cider vinegar, before your meal. It has been shown to reduce blood sugar spikes when taken before consuming carbohydrates.

Exercise After Eating

Engage in light physical activity, like a short walk, after meals to help your body utilize the glucose more efficiently and lower blood sugar levels.

Monitor and Adjust

Keep track of your blood sugar responses and adjust food combinations and portion sizes as necessary for optimal control.