Sambar (1 Cup), Egg Omelet (1 Large) and White Rice (1 Cup, Cooked)

Lunch

159 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

83 % Ultrahuman Users got an UNSTABLE response

How to consume egg omelet, sambar, white rice without glucose spikes

Portion Control

Reduce the portion size of white rice in your meal. You can substitute a part of it with vegetables or lentils to maintain fullness without causing a significant spike.

Add Vegetables

Incorporate non-starchy vegetables into your omelet, such as spinach, bell peppers, or tomatoes, to add fiber and slow down glucose absorption.

Choose Whole Grains

Replace some of the white rice with brown rice or quinoa. These alternatives have more fiber and nutrients, which help in managing blood sugar levels.

Include Legumes

Add more lentils or beans to your sambar. They are nutritious and can help stabilize blood sugar due to their high fiber and protein content.

Eat Protein First

Begin your meal with the egg omelet, as protein and fats can help buffer the absorption of carbohydrates, reducing the immediate impact on blood sugar levels.

Healthy Fats

Include healthy fats, such as avocado slices or a small serving of nuts, which can help slow down carbohydrate absorption.

Stay Hydrated

Drink a glass of water before your meal to help regulate your body's response to the food you eat.

Mindful Eating

Eat slowly and chew thoroughly to give your body time to process the food and signal when you’re full, which can prevent overeating.

Pre-Meal Exercise

Engage in light physical activity, like a walk, before your meal to enhance insulin sensitivity and better manage blood sugar levels.

Post-Meal Walk

Take a 10-15 minute walk after eating to help your body metabolize the carbohydrates more effectively.