Rice and sambar (1 piece)

Lunch

150 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Rice and sambar without glucose spikes

Portion Control

Start by reducing the portion size of rice in your meals. Smaller amounts of rice will produce a smaller glucose response.

Add Fiber-Rich Foods

Incorporate vegetables like broccoli, spinach, or bell peppers into your meal. The fiber content can help slow down the absorption of glucose.

Choose Whole Grains

If available, opt for brown or wild rice instead of white rice. These options are digested more slowly.

Incorporate Protein

Add a source of lean protein such as lentils, chickpeas, or a small amount of chicken. Protein can help modulate blood sugar levels.

Healthy Fats

Include healthy fats like avocado or a sprinkle of seeds such as flaxseeds or chia seeds. Fats can slow digestion and absorption.

Pre-Meal Exercise

Engage in light physical activity like a short walk or stretching before your meal to help improve insulin sensitivity.

Post-Meal Activity

A gentle walk after eating can aid digestion and help in managing blood sugar levels.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can improve overall metabolic function.

Mindful Eating

Eat slowly and chew thoroughly. Taking time to eat can help in better digestion and absorption.

Monitor Blood Sugar

Keep a record of how different foods affect your glucose levels and adjust your dietary choices accordingly.