English Spiced Rice (1 Cup) and Lamb or Mutton with Gravy (Mixture) (1 Cup)
Lunch
149 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english spiced rice, lamb or mutton with gravy (mixture) without glucose spikes
Portion Control
Start by reducing the portion size of the spiced rice and the lamb or mutton with gravy. Smaller portions can help minimize the impact on blood glucose levels.
Vegetable Addition
Incorporate non-starchy vegetables like spinach, broccoli, or bell peppers into your meal. These vegetables can add fiber and nutrients, helping to slow down the absorption of carbohydrates.
Whole Grains
Replace white rice with a smaller portion of whole grains such as quinoa or barley. These alternatives have a lower effect on blood sugar levels.
Protein Balance
Ensure your meal has a healthy balance of protein. Consider adding a portion of lean chicken breast or turkey to mix with the lamb or mutton.
Healthy Fats
Add healthy fats like a small serving of avocado, a handful of nuts, or a drizzle of olive oil. Healthy fats can help slow the rate of digestion and maintain more stable blood sugar levels.
Spice Moderation
Be cautious with the amount of sugar and high-carb ingredients in the gravy. Opt for spices and herbs that do not contribute extra carbohydrates, such as turmeric, cumin, and coriander.
Pre-Meal Preparation
Eating a small, balanced snack with fiber and protein about 30 minutes before your main meal can help moderate blood glucose spikes. Examples include a small apple with almond butter or Greek yogurt with a few berries.
Post-Meal Activity
Engage in light physical activity, such as a 10-15 minute walk, after eating. Physical activity can help lower blood glucose levels more effectively.
Hydration
Drink plenty of water before and during your meal. Staying well-hydrated helps your body process food more efficiently and can aid in blood sugar control.
Mindful Eating
Eat slowly and mindfully. Paying attention to your food and eating at a slower pace can improve digestion and help you recognize satiety cues more effectively, preventing overeating.
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