Rice (1 piece)
Lunch
152 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Rice without glucose spikes
Portion Control
Reduce the amount of rice you consume in a single serving. Start with smaller portions and gradually adjust based on your glucose readings.
Mixed Meals
Combine rice with low-carb vegetables such as broccoli, spinach, or bell peppers. This can help slow down the absorption rate of carbohydrates.
Add Protein
Include a source of protein like chicken, fish, tofu, or legumes in your meal. Protein can help stabilize blood sugar levels.
Healthy Fats
Incorporate healthy fats such as avocado, nuts, seeds, or olive oil. These can also help slow carbohydrate absorption.
Choose Whole Grains
Opt for whole grain or brown rice instead of white rice, as they generally have a slower impact on blood sugar.
Eat Fiber-Rich Foods
Add high-fiber foods like lentils, beans, or chia seeds to your rice dish. Fiber can help moderate blood sugar levels.
Pre-Meal Exercise
Engage in light physical activity, like a short walk, before your meal to improve glucose metabolism.
Hydration
Drink water before and during your meal. Proper hydration can aid in digestion and blood sugar control.
Chew Thoroughly
Eating slowly and chewing your food thoroughly can help with better digestion and slower glucose absorption.
Monitor and Adjust
Keep a food diary and monitor your blood glucose levels to see how different combinations affect you. Adjust your meal components accordingly.
Find Glucose response for your favourite foods
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The concept of using CGM to guide your training and food plan is brilliant. The app is also very well laid out.
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