Roti (1 Medium (7 Inches)), White Rice (1 Cup, Cooked) and English Rajma (100 G)

Lunch

145 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume english rajma, roti, white rice without glucose spikes

Portion Control

Reduce the portion size of rajma, roti, and white rice to minimize the glucose spike. Consider using a smaller plate to help manage portion sizes visually.

Balanced Meals

Combine these foods with protein-rich foods like grilled chicken, tofu, or paneer, and healthy fats such as avocados or nuts. This can slow down digestion and reduce the impact on blood sugar levels.

Whole Grains

Substitute white rice and traditional roti with whole grain alternatives like brown rice, quinoa, or whole wheat roti, which have a lower impact on blood sugar.

Fiber Addition

Incorporate high-fiber foods such as vegetables, legumes, or salads into your meal. Adding vegetables like spinach, broccoli, or bell peppers can help slow down the absorption of sugars.

Timing of Meals

Eat your meal slowly and chew thoroughly. This practice aids digestion and helps in maintaining lower post-meal blood sugar levels.

Hydration

Drink water before and during your meal to help with digestion and to prevent overeating, which can lead to higher blood glucose levels.

Physical Activity

Engage in light physical activity, such as a short walk, after eating. This can help your body use glucose more efficiently and reduce spikes.

Mindful Eating

Pay attention to your body's hunger and fullness cues to avoid overeating. Eating mindfully can prevent excessive intake that leads to spikes.

Meal Timing

Try to consume your meals at regular intervals without long gaps. Consistent meal timing helps in stabilizing blood sugar levels throughout the day.

Preparation Methods

Opt for cooking methods that retain the nutritional value and reduce fat content, such as steaming, grilling, or baking, instead of frying.