Roti (1 Medium (7 Inches)) and White Rice (1 Cup, Cooked)

Lunch

170 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Roti, White Rice without glucose spikes

Portion Control

Reduce the portion size of roti and white rice in your meals. Opt for smaller servings to help manage glucose levels.

Fiber Addition

Pair roti and rice with high-fiber foods like non-starchy vegetables (broccoli, spinach, or bell peppers) to slow down glucose absorption.

Protein Pairing

Include a source of protein such as chicken, fish, tofu, or legumes in your meals to stabilize blood sugar levels.

Healthy Fats

Add healthy fats like avocado, nuts, or olive oil to your meals to help slow digestion and reduce glucose spikes.

Vinegar Use

Incorporate a small amount of vinegar, such as apple cider vinegar, in your meals or dressings to potentially reduce blood sugar spikes.

Whole Grain Substitution

Replace a portion of roti or white rice with whole grains like quinoa or barley, which have a more gradual impact on glucose levels.

Meal Timing

Consume roti or rice earlier in the day when your body is more active, which can help in managing post-meal blood sugar levels.

Hydration

Drink plenty of water throughout the day to support digestion and help maintain stable blood sugar levels.

Regular Exercise

Engage in light physical activity, such as a short walk, after meals to help lower blood sugar levels.

Mindful Eating

Eat slowly and chew thoroughly to give your body time to process and properly digest the food, leading to better blood sugar control.