English Spiced Rice (1 Cup)
Lunch
147 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english spiced rice without glucose spikes
Portion Control
Start by reducing the portion size of the spiced rice to limit the amount of carbohydrates consumed in one sitting.
Combine with Protein
Add a source of lean protein, such as grilled chicken, tofu, or fish, to your meal. Protein helps slow the absorption of glucose into the bloodstream.
Incorporate Healthy Fats
Include healthy fats like avocado, nuts, or a drizzle of olive oil. Fats can help moderate the glucose response by slowing digestion.
Add Fiber-Rich Vegetables
Serve the rice with non-starchy vegetables like broccoli, spinach, or bell peppers. These are high in fiber, which helps stabilize blood sugar levels.
Vinegar Dressing
Consider using a dressing with vinegar on your rice or salad. The acetic acid in vinegar has been shown to improve insulin sensitivity and lower blood sugar levels after meals.
Include Beans or Lentils
Mix in a portion of lentils or beans with the rice. These legumes are rich in fiber and protein, which can help reduce the blood sugar impact.
Stay Hydrated
Drink water before and during your meal to help maintain hydration and support metabolic processes.
Engage in Light Physical Activity
A short walk or light exercise after eating can help use up some of the glucose and reduce spikes in blood sugar levels.
Practice Mindful Eating
Eat slowly and savor each bite. This can help prevent overeating and allow your body time to regulate blood sugar more effectively.
Monitor Blood Sugar Levels
Keep track of your blood sugar levels before and after meals to understand how different foods and combinations affect you personally. Adjust your diet based on these observations.
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