Roti and Dal (1 piece)

Lunch

203 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

62 % Ultrahuman Users got an UNSTABLE response

How to consume Roti and Dal without glucose spikes

Portion Control

Start by reducing the portion size of roti and dal. Smaller portions can help manage the glucose response more effectively.

Whole Grain Roti

Opt for whole grain or multigrain roti, which can have a slower impact on blood sugar levels compared to refined flour roti.

Fiber Addition

Include high-fiber foods like leafy greens or a small salad with your meal. Fiber slows down the digestion process, helping to moderate blood sugar levels.

Protein Pairing

Add a source of lean protein, such as grilled chicken, tofu, or paneer, to your meal. Protein can help stabilize blood sugar levels.

Healthy Fats

Incorporate healthy fats like avocado or a small amount of nuts. They can help slow the absorption of carbohydrates.

Timing and Order of Eating

Start your meal with vegetables or a salad, followed by proteins, and then carbohydrates. This order can help in reducing glucose spikes.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can aid in digestion and help maintain stable blood sugar levels.

Physical Activity

Engage in light physical activity such as a short walk after meals. This can help your muscles use up the glucose more efficiently.

Mindful Eating

Eat slowly and pay attention to your hunger and fullness cues. Mindful eating can help prevent overeating and excessive glucose spikes.

Meal Planning

Plan your meals in advance to include a balance of macronutrients, ensuring you're not just relying on roti and dal for your caloric needs.