Rohan Sehgal's Insightful Experimentation

Wellness enthusiast Rohan Sehgal is turning heads with his eye-opening exploration of how everyday Indian foods affect blood sugar levels. Using a glucose monitor, he carefully measures the impacts of both local and global dishes, revealing some shocking truths.

Surprising Findings from Common Foods

In his tests, Rohan found that a humble besan chilla, or gram flour pancake, causes only a minimal blood glucose increase compared to the much heavier sabudana vada. While indulging in black coffee mixed with ghee and whey protein showed no spike whatsoever in his levels, sugary concoctions like masala coke dramatically destabilized his blood sugar.

The Importance of Stable Blood Sugar

Blood sugar is the body's vital energy source, and keeping it balanced is crucial for overall health. While many people pay special attention to blood glucose management in diabetes, recent research shows that stable blood sugar levels positively affect everyone. Unchecked fluctuations can lead to cravings, fatigue, and long-term risks for chronic diseases, including type 2 diabetes, heart disease, and obesity.

Understanding Glucose Monitoring

So, what’s a glucometer? It’s a handy device that measures glucose levels, traditionally used by diabetics but becoming popular among health enthusiasts. By understanding how different foods influence blood sugar after meals, Rohan illustrates that our breakfast choices matter, and not all carbs are created equal.

The Breakfast Breakdown

In a recent test using 150 grams of besan chilla with green chutney, Rohan's glucose only spiked by 16 mg/dL, returning to baseline in about an hour and a half. This minimal rise can be attributed to the high fiber content and low glycemic index of besan.

In contrast, a breakfast of 200 grams of sabudana vada led to a staggering spike of 48 mg/dL, three times that of the besan chilla! The reason? Likely the deep frying process.

Food Impact Summary

Here’s a quick rundown of various food items and their effects on glucose levels per Rohan’s observations: - **Black Coffee with Ghee**: Spike 0 mg/dL – A low-carb powerhouse. - **Sabudana Khichdi with Curd**: Spike 39 mg/dL – Pairing doesn’t neutralize glucose levels. - **Whey Protein with Toned Milk**: Spike 0 mg/dL – Ideal for sustained energy. - **Frapuccino**: Spike 40 mg/dL – High sugar = high spike. - **Boondi Laddu**: Spike 29 mg/dL – Even small amounts of sugar can elevate levels. - **Rava Masala Dosa**: Spike 21 mg/dL – Generally stable when combined with fats or proteins. - **Masala Coke**: Spike 59 mg/dL – One of the worst culprits! - **Sparkling Water**: Spike 0 mg/dL – A refreshing safe choice. - **One Banana**: Spike 30 mg/dL – Healthy but can increase glucose levels, so balance is key.

Relating to Non-Diabetics

Modern studies show that maintaining balanced blood sugar is integral to overall metabolic health. High glucose spikes often lead to energy crashes, affecting mood and hunger levels. Ideally, keeping post-meal glucose rises below 30 mg/dL and returning to baseline within 2-3 hours is crucial for optimal health.

Rohan Sehgal’s findings are an eye-opener for everyone, not just diabetics, emphasizing the significance of mindful eating and monitoring blood sugar for long-lasting well-being.