LunchHow to consume Poke Bowl without glucose spikes
Choose Brown Rice or Quinoa
Opt for whole grains like brown rice or quinoa instead of white rice as your base. These alternatives release sugar more slowly into the bloodstream.
Increase Vegetable Content
Load up your poke bowl with a variety of colorful, non-starchy vegetables such as spinach, kale, cucumber, bell peppers, and cherry tomatoes. These add fiber and nutrients while helping to moderate blood sugar levels.
Add Healthy Fats
Include healthy fats like avocado or a sprinkle of nuts and seeds (such as chia or flaxseeds) to your bowl. Healthy fats can help slow digestion and reduce spikes.
Incorporate Lean Proteins
Choose lean proteins such as tofu, salmon, or chicken. Protein helps to stabilize blood sugar levels and keeps you feeling full longer.
Limit Sugary Sauces
Be mindful of the sauces you use. Opt for lighter options such as a small amount of soy sauce, vinegar-based dressings, or a squeeze of lemon or lime instead of sugary or high-calorie dressings.
Mind Portion Sizes
Pay attention to portion sizes, particularly with the rice or grain component. A smaller portion can help in managing the glucose response.
Chew Slowly and Enjoy
Eating slowly and mindfully can aid digestion and help your body process the nutrients more effectively, potentially reducing glucose spikes.
Drink Water with Your Meal
Stay hydrated with water or unsweetened beverages during your meal. This can help with digestion and prevent overconsumption.
Add a Fiber Supplement
Consider adding a fiber supplement like psyllium husk to your meal to further enhance fiber content and slow down sugar absorption.
Eat a Salad or Fiber-Rich Snack First
Consuming a small salad or fiber-rich snack before your poke bowl can help slow the absorption of sugars from your meal.
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