Roti (1 Medium (7 Inches)) and Peanut Butter (1 Tablespoon)

Breakfast

156 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 Peanut Butter, Roti without glucose spikes

Pair with Protein

Add a source of lean protein, such as grilled chicken or tofu, to your meal. This can help slow down the absorption of carbohydrates and reduce glucose spikes.

Incorporate Healthy Fats

Include healthy fats like avocado or nuts alongside your meal. These can help stabilize blood sugar levels.

Add Non-Starchy Vegetables

Include a side of non-starchy vegetables such as spinach, kale, or broccoli to add fiber, which can help moderate blood sugar levels.

Opt for Whole Grain or Multigrain Roti

Choose whole grain or multigrain varieties of roti, which contain more fiber than refined flour options, helping to slow sugar absorption.

Control Portion Sizes

Monitor the quantity of peanut butter and roti you consume to avoid large glucose spikes. Smaller, balanced portions can make a significant difference.

Stay Hydrated

Drink plenty of water or unsweetened herbal teas during your meal to aid digestion and help maintain stable blood sugar levels.

Incorporate Vinegar

Consider adding a splash of vinegar to your vegetables or salad. Some studies suggest vinegar can help reduce blood sugar spikes after meals.

Chew Thoroughly

Take your time to chew your food thoroughly. This practice can aid digestion and help regulate the release of sugars into your bloodstream.

Exercise Regularly

Engage in regular physical activity, such as walking or cycling, after meals to help your body use up glucose more efficiently.

Monitor Timing

Consider eating peanut butter and roti earlier in the day when your body may be more efficient at processing carbohydrates, and balance it with other lower-sugar meals throughout the day.