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How to consume South Indian Thali without glucose spikes

Portion Control

Reduce the portion size of high-carbohydrate items like rice and chapati in your Thali to minimize glucose spikes.

Increase Fiber Intake

Include more fiber-rich vegetables such as spinach, okra, or broccoli in your Thali. These help slow down the absorption of sugar.

Add Protein

Incorporate protein-rich foods like lentils, chickpeas, or paneer to help stabilize blood sugar levels.

Incorporate Healthy Fats

Use healthy fats like coconut oil or ghee in moderation. Nuts and seeds can also be a good addition to your meal.

Consume Fermented Foods

Include yogurt or homemade probiotic-rich foods like buttermilk to aid digestion and regulate blood sugar.

Stay Hydrated

Drink plenty of water before and during meals to help with digestion and control hunger.

Chew Thoroughly

Eat slowly and chew your food well to aid digestion and give your body time to regulate insulin levels.

Physical Activity

Take a short walk after your meal to help your body use up the glucose more effectively.

Monitor Timing

Try to eat your meal at regular intervals and avoid long gaps between meals to prevent spikes.

Mindful Eating

Pay attention to your meal and avoid distractions like TV or mobile phones to better regulate your intake and hunger cues.

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