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White Rice (1 Cup, Cooked) and Cooked Lentils (1 Cup)

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How to consume Cooked Lentils, White Rice without glucose spikes

Portion Control

Reduce the portion size of white rice to lower the carbohydrate intake.

Mix with Vegetables

Add plenty of non-starchy vegetables like spinach, broccoli, or bell peppers to your meal. This increases fiber content and slows down digestion.

Add Protein

Incorporate a lean protein source such as grilled chicken, tofu, or beans to the meal. Protein helps moderate blood sugar levels.

Choose Whole Grains

Replace some or all of the white rice with brown rice or quinoa, which are digested more slowly.

Healthy Fats

Include a source of healthy fats such as avocado, nuts, or seeds. Fats can help slow carbohydrate absorption.

Vinegar or Lemon Juice

Dress your meal with vinegar or lemon juice. The acidity can reduce the digestion rate of carbohydrates.

Timing of Meals

Eat smaller, more frequent meals throughout the day to maintain steadier blood sugar levels.

Hydration

Drink water before and during the meal to help with digestion and satiety.

Physical Activity

Engage in light physical activity, like a short walk, after eating to help manage blood sugar levels.

Mindful Eating

Eat slowly and mindfully to give your body time to process food and signal satiety, which can prevent overeating.

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