2 chapati (jwar bajra chana jau wheat) (1 piece)

Afternoon Snack

172 mg/dL avg. peak value

Usually causes a medium spike

2 Avg. Food Score on Ultrahuman App

87 % Ultrahuman Users got an UNSTABLE response

How to consume 2 chapati (jwar bajra chana jau wheat) without glucose spikes

Portion Control

Start by reducing the portion size of the chapati to just one instead of two. This will help moderate the overall carbohydrate intake.

Add Protein

Include a source of protein like grilled chicken, tofu, or lentils in your meal. Protein can help slow down the absorption of carbohydrates and mitigate spikes.

Incorporate Healthy Fats

Add a small serving of healthy fats such as avocado, nuts, or seeds to your meal. These fats can also help slow carbohydrate absorption.

Eat Vegetables First

Begin your meal with a salad or non-starchy vegetables like spinach, broccoli, or cucumber. Eating vegetables first can help buffer the rise in glucose levels.

Choose High-Fiber Foods

Pair your meal with high-fiber foods such as a side of legumes or beans, which can help slow digestion and reduce spikes.

Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated can help your body manage glucose more effectively.

Go for a Walk

Engage in light physical activity, such as a short walk, after meals. This can help improve insulin sensitivity and assist in glucose management.

Monitor Meal Timing

Avoid consuming large meals late at night. Eating earlier in the day can help your body process glucose more efficiently.

Mindful Eating

Eat slowly and mindfully, taking time to chew and savor your food. This can aid digestion and improve your body's response to glucose.

Consult a Dietitian

Consider seeking advice from a dietitian or nutritionist to tailor a meal plan that suits your specific needs and health goals.