The combination of okra (Bhindi), yellow lentil soup (Dal), and flatbread (Roti) is a delicious Indian meal loaded with flavours. However, this meal can lead to a spike caused by the quick release of carbohydrates when the carbs-to-protein ratio is higher. Managing portion sizes and optimising this delicious meal can help mitigate the impact on blood glucose levels.
Suggestions for optimisinG Bhindi, Dal, and Roti
• Try adding cooked protein like 100 grams of paneer or chicken instead of okra to balance the carbohydrate-to-protein ratio of the meal.
• Consider using low-carb flour, such as almond or coconut flour, to reduce the glycemic load of Roti.
• You may add 1 tsp of good fat like ghee to your meal to regulate blood sugar spikes and improve insulin sensitivity.
Bhindi, yellow Dal, and Roti are high-carb foods that can cause a postprandial increase in blood glucose levels. Research suggests that carbohydrates in this meal, such as refined grains and added sugars, can further worsen the effects on glucose metabolism. However, their consumption in moderation is generally safe and can be a part of a healthy, balanced diet.
