Brown rice (1 piece)
Lunch
170 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 Brown Rice without glucose spikes
Portion Control
Reduce the portion size of brown rice you consume in one sitting. Smaller portions can help moderate the blood sugar response.
Add Healthy Fats
Include healthy fats such as avocado, nuts, or seeds with your meal. These can slow down the absorption of carbohydrates.
Include Protein
Pair brown rice with a protein source like chicken, tofu, or legumes. Protein helps in slowing down the digestion process.
Add Fiber-rich Vegetables
Incorporate vegetables like broccoli, spinach, or bell peppers into your meal. These are high in fiber and can help stabilize blood sugar levels.
Cook Rice with Extra Water
Cooking brown rice with a bit more water and letting it cool before eating can make the starches more resistant, which can slow digestion.
Incorporate Vinegar
Adding a splash of vinegar to your rice or as part of a salad dressing can help in moderating blood sugar levels after eating.
Stay Hydrated
Drink plenty of water before and during your meal. This can aid in digestion and help control blood sugar spikes.
Exercise After Meals
Engage in light physical activity, such as walking, after eating brown rice. This can help your body use the glucose more efficiently.
Pre-Meal Snack
Consider having a small, healthy snack with fiber and protein, like a handful of almonds or a small apple with peanut butter, before your meal to help control your appetite and slow digestion.
Monitor Meal Timing
Try to maintain regular meal times and avoid eating too late in the evening to give your body ample time to manage blood sugar levels efficiently.
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