Brown Rice (100 G), Yardlong Bean (100 G) and Egg Omelet (100 G)

133 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

89%

Ultrahuman Users got an UNSTABLE response

How to consume brown rice, egg omelet, yardlong bean without glucose spikes

Portion Control

Reduce the portion size of brown rice. Consider mixing it with a small amount of quinoa or barley, which have a lower impact on blood sugar levels.

Protein Addition

Add more protein to your meal such as grilled chicken breast or tofu. Protein can help slow down the absorption of carbohydrates.

Healthy Fats

Include a source of healthy fats, like avocado slices or a small handful of almonds, to the meal. Fats can also help moderate blood sugar responses.

Vegetable Intake

Increase the proportion of non-starchy vegetables like broccoli, spinach, or cauliflower in your meal to add fiber and slow down carbohydrate digestion.

Cooking Method

Avoid overcooking the brown rice. Al dente rice tends to have a lesser impact on blood glucose levels compared to overcooked rice.

Vinegar Addition

Consider adding a splash of vinegar, such as apple cider vinegar or balsamic vinegar, to your meal. Some studies suggest that vinegar can help lower blood sugar spikes.

Exercise Post-Meal

Engage in light physical activity, such as a brisk walk, after your meal. Exercise can help improve insulin sensitivity and glucose uptake by muscles.

Hydration

Stay well-hydrated throughout the day, as adequate water intake can support metabolic processes and stabilize blood sugar levels.

Mindful Eating

Eat slowly and mindfully to give your body time to process food and manage blood sugar levels more effectively.

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