Brown Rice (100 G) and Indian Chole (100 G)
Lunch
131 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume brown rice, indian chole without glucose spikes
Portion Control
Reduce the portion size of brown rice and chole to lower the overall carbohydrate intake, which can help manage blood sugar levels.
Add Protein
Include a source of lean protein in your meal, such as grilled chicken, tofu, or paneer, to slow down the absorption of carbohydrates and stabilize blood glucose levels.
Incorporate Fiber
Increase the fiber content by adding more vegetables like spinach, bell peppers, or broccoli to your meal. Fiber-rich foods can slow down digestion and help maintain more stable blood sugar levels.
Healthy Fats
Add a small portion of healthy fats, such as avocado slices or a handful of nuts like almonds or walnuts, to your meal. These can help moderate blood sugar spikes by slowing carbohydrate absorption.
Timing of Consumption
Consider eating brown rice and chole at lunch rather than dinner, as physical activity during the day can help utilize the glucose more effectively.
Stay Hydrated
Drink plenty of water before and during your meal to help with digestion and regulate blood sugar levels.
Physical Activity
Engage in light physical activity, such as a walk, after your meal to help your body use glucose more efficiently.
Meal Sequencing
Start your meal with a salad or a vegetable soup to increase satiety and potentially reduce the amount of high-carbohydrate foods you consume afterward.
Slow Cooking Methods
Opt for slow-cooked versions of chole, which can result in a gradual release of glucose as opposed to rapid spikes.
Monitor Blood Sugar Levels
Keep track of your blood sugar levels before and after meals to understand how your body responds and adjust your dietary habits accordingly.
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