English Rajma (1 Cup) and White Rice (1 Cup, Cooked)
Lunch
180 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 english rajma, white rice without glucose spikes
Portion Control
Reduce the serving size of white rice in your meal. Smaller portions can help moderate the overall impact on blood sugar levels.
Protein Addition
Include a lean protein source like grilled chicken, tofu, or fish. Protein can help stabilize blood sugar levels by slowing the absorption of carbohydrates.
Fiber-Rich Vegetables
Add non-starchy vegetables such as spinach, broccoli, or bell peppers to your meal. These vegetables are high in fiber, which can help slow down the digestion process and reduce blood sugar spikes.
Healthy Fats
Incorporate healthy fats like avocado, nuts, or seeds. Fats can also slow the absorption of carbohydrates, helping to maintain more stable blood sugar levels.
Whole Grains
Substitute white rice with a smaller portion of brown rice or quinoa. These alternatives are digested more slowly, which can help prevent a rapid increase in blood sugar.
Vinegar
Add a splash of vinegar or lemon juice to your meal. Acids can help slow the absorption of food in the stomach, leading to more gradual increases in blood sugar.
Hydration
Drink plenty of water before and during your meal. Proper hydration aids in digestion and can help maintain stable blood sugar levels.
Meal Timing
Eat smaller, more frequent meals throughout the day instead of large, infrequent meals. This can help keep blood sugar levels more consistent.
Exercise
Engage in light physical activity, such as a 10-15 minute walk, after eating. Physical activity helps muscles use glucose more efficiently, reducing blood sugar levels.
Mindful Eating
Eat slowly and chew your food thoroughly. Taking your time can help you feel full sooner and prevent overeating, which can lead to spikes in blood sugar.
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