Roti and paneer (1 piece)
Lunch
203 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Roti and paneer without glucose spikes
Pair with Fiber-Rich Vegetables
Add a generous serving of vegetables like spinach, broccoli, or bell peppers to your meal. These can help slow down the absorption of glucose.
Incorporate Healthy Fats
Include a small portion of healthy fats such as avocado or a few nuts (like almonds or walnuts) alongside your meal to help stabilize blood sugar levels.
Choose Whole Grain Variants
Opt for whole wheat or multigrain roti instead of refined flour versions, as they are digested more slowly, leading to a gradual increase in blood glucose.
Limit Portion Sizes
Be mindful of the portion sizes of both roti and paneer. Consider having one roti instead of two and a smaller portion of paneer.
Add Protein Sources
Incorporate additional protein sources, such as lentils or chickpeas, to your meal to slow down carbohydrate digestion.
Stay Hydrated
Drink plenty of water before and during your meal. Staying hydrated can help in managing blood sugar levels.
Eat Slowly and Mindfully
Take your time to chew your food thoroughly and enjoy each bite. Eating slowly can help prevent overeating and allow your body to better manage glucose levels.
Stay Active
Engage in light physical activity, such as a short walk, after your meal to help your body use up excess glucose.
Add a Side Salad
Start your meal with a salad made of leafy greens, cucumbers, and tomatoes with a light dressing to introduce additional fiber and nutrients.
Avoid Sugary Beverages
Skip any sugary drinks or desserts with your meal to avoid compounding the glucose spike. Stick to plain water or unsweetened tea.
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