Lunch rice (1 piece)

Lunch

160 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

71 % Ultrahuman Users got an UNSTABLE response

How to consume Lunch rice without glucose spikes

Portion Control

Reduce the amount of rice you consume during lunch. Opt for smaller portions and consider combining it with other low-impact foods to help balance your meal.

Choose Whole Grains

Substitute white rice with brown rice or wild rice, as they release glucose more slowly and provide additional fiber and nutrients.

Add Protein

Include lean protein sources such as grilled chicken, fish, tofu, or legumes to your meal. Protein can help stabilize blood sugar levels by slowing down the absorption of carbohydrates.

Incorporate Healthy Fats

Add healthy fats like avocado, nuts, or olive oil to your meal. Fats can slow the digestion of carbohydrates, leading to a more gradual rise in glucose levels.

Include Non-Starchy Vegetables

Add a generous portion of non-starchy vegetables like spinach, broccoli, cauliflower, or bell peppers. These are low in carbs and high in fiber, helping to reduce the impact of rice on your blood sugar.

Eat Fiber-Rich Foods

Incorporate foods high in fiber, such as lentils, beans, or chia seeds, into your lunch. Fiber can help slow down the digestion and absorption of carbohydrates.

Stay Hydrated

Drink plenty of water before and during your meal, which can aid digestion and help you feel fuller, potentially reducing the amount of rice you consume.

Monitor Timing

Consider separating the consumption of rice from the rest of your meal. Eat it after consuming proteins and vegetables, which may help moderate glucose spikes.

Increase Physical Activity

Engage in light physical activity, such as a walk, after eating to help lower blood sugar levels.

Experiment with Vinegar

Adding a small amount of vinegar to your meal or consuming it before eating can help lower blood sugar levels.