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White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup) and Dal Yellow (Hommade) (1 Serving)
Lunch
152 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 dal yellow, white rice (long grain, unenriched, parboiled, cooked) without glucose spikes
Portion Control
Reduce the portion size of white rice to limit the carbohydrate intake. Consider a ratio of more dal to rice to balance the meal.
Add Vegetables
Incorporate non-starchy vegetables such as spinach, broccoli, bell peppers, and zucchini to your meal. These add fiber and essential nutrients without causing significant glucose spikes.
Opt for Whole Grains
Replace white rice with quinoa, barley, or bulgur. These alternatives have a slower absorption rate and can keep your blood sugar levels more stable.
Incorporate Protein
Add a source of lean protein such as grilled chicken, tofu, or fish. Protein helps slow down the absorption of carbohydrates.
Healthy Fats
Include healthy fats like avocado, nuts, or seeds in your meal. These can help slow digestion and prevent rapid spikes in blood sugar.
Pre-Meal Snack
Have a small serving of nuts or a low-carb vegetable before your meal to slow gastric emptying and moderate blood sugar responses.
Lemon Juice
Add a squeeze of lemon juice or consume a small serving of vinegar-based dressing with your meal. The acidity can help slow carbohydrate absorption.
Stay Hydrated
Drink plenty of water with your meal to aid in digestion and help maintain stable blood sugar levels.
Spice It Up
Use spices like cinnamon or turmeric, which may help improve insulin sensitivity and reduce blood sugar spikes.
Mindful Eating
Eat slowly and chew your food thoroughly. This can prevent overeating and help you recognize fullness cues sooner.
Post-Meal Activity
Engage in a light physical activity such as a short walk after eating. This can help lower blood sugar levels more effectively than being sedentary.
Monitor Timing
Try to eat your meals at consistent times each day to help regulate your blood sugar levels.
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