LunchHow to consume Poke Bowl without glucose spikes
Choose Brown Rice or Quinoa
Opt for brown rice or quinoa as the base of your poke bowl instead of white rice. These options are digested more slowly and can help moderate blood sugar levels.
Add Plenty of Vegetables
Load up your bowl with non-starchy vegetables like leafy greens, cucumbers, bell peppers, and avocado. These are nutrient-dense and can help slow down the absorption of sugars.
Incorporate Protein
Ensure your poke bowl includes a good source of protein, such as tofu, tempeh, or grilled chicken. Protein can help stabilize blood sugar levels and promote satiety.
Include Healthy Fats
Add toppings like avocado, nuts, or seeds. Healthy fats can help slow carbohydrate absorption and prevent rapid spikes in blood sugar.
Limit Sweet Sauces
Be cautious with sauces that contain added sugars. Opt for lighter sauces like vinaigrettes or use soy sauce sparingly.
Portion Control
Be mindful of portion sizes, particularly for rice or other carbohydrate-heavy ingredients. Smaller portions can help prevent large glucose spikes.
Stay Hydrated
Drink water with your meal to help with digestion and maintain balanced blood sugar levels.
Add a Lemon or Vinegar Splash
Incorporate a squeeze of lemon or a splash of vinegar in your bowl, as these can help slow digestion and improve blood sugar responses.
Eat Slowly
Take your time to eat and chew thoroughly. This practice can help you feel full sooner and reduce the likelihood of overeating.
Monitor Meal Timing
Try to eat at regular intervals and avoid long gaps between meals, which can help maintain steady blood sugar levels throughout the day.
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