Heavy lunch with white rice (1 piece)

196 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

How to consume Heavy lunch with white rice without glucose spikes

Incorporate More Fiber

Add high-fiber vegetables like broccoli, spinach, or kale to your meal. These can help slow down the digestion of carbohydrates and reduce spikes.

Include Protein Sources

Pair your lunch with lean protein such as grilled chicken, tofu, or legumes. This can help stabilize your blood sugar levels.

Healthy Fats Addition

Include healthy fats like avocado, nuts, or seeds. These fats can aid in slowing carbohydrate absorption.

Opt for Whole Grains

If possible, substitute a part of the white rice with whole grains like quinoa or barley, which are better for maintaining steady blood sugar levels.

Smaller Portions

Reduce the quantity of white rice and increase the proportion of protein and vegetables. This helps in balancing the macronutrient content of the meal.

Stay Hydrated

Drink plenty of water before and during your meal. Proper hydration can assist in digestion and help control blood sugar levels.

Post-Meal Activity

Engage in a light walk or other gentle physical activity after eating to help lower blood sugar levels.

Consider Vinegar

Add a splash of vinegar, like apple cider or balsamic, to your meal. It has been shown to help improve insulin sensitivity.

Mindful Eating

Eat slowly and savor your food to allow your body to properly register fullness, preventing overeating.

Monitor and Adjust

Keep track of your body's response to different meals and adjust future meal compositions based on what works best for maintaining stable glucose levels.

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