English Dal (1 Serving (98g)) and White Rice (1 Serving (105g))

Lunch

156 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

87 % Ultrahuman Users got an UNSTABLE response

How to consume english dal, white rice without glucose spikes

Portion Control

Reduce the portion size of the white rice and dal. Eating smaller amounts can help minimize spikes in glucose levels.

Mixed Grains

Replace some of the white rice with whole grains such as quinoa, barley, or bulgur. These have a slower impact on blood sugar levels.

Add Vegetables

Incorporate non-starchy vegetables into your meal, such as spinach, broccoli, or bell peppers. These add fiber and nutrients, which can help regulate blood sugar.

Healthy Fats

Add a source of healthy fats, such as avocado, nuts, or seeds, to your meal. Fats can slow the absorption of carbohydrates, reducing glucose spikes.

Protein Addition

Include a lean protein source like grilled chicken, tofu, or lentils, which can help moderate the rate at which your body absorbs the carbohydrates.

Meal Timing

Eat your meal slowly and avoid rushing. Eating at a moderate pace allows your body to process the food more evenly.

Order of Consumption

Start your meal with vegetables and proteins before consuming the rice and dal. This can help control blood sugar levels by slowing down carbohydrate absorption.

Hydration

Drink plenty of water before and during your meal, which can aid in digestion and reduce the risk of a sudden sugar spike.

Physical Activity

Engage in light physical activity, like a short walk, after eating. This can help your body use the glucose more effectively.

Mindful Eating

Practice mindful eating by paying attention to your hunger cues and savoring each bite, which can help you avoid overeating and manage blood sugar levels better.