Rice meal (1 piece)

Lunch

139 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume rice meal without glucose spikes

Portion Control

Reduce the portion size of rice in your meal. This can help in managing the overall impact on your blood glucose levels.

Opt for Brown Rice

Substitute white rice with brown rice, which has more fiber and can help slow down the absorption of glucose.

Add Vegetables

Include non-starchy vegetables such as broccoli, spinach, or bell peppers to your meal. They add fiber, which can help moderate glucose spikes.

Incorporate Healthy Fats

Add healthy fats like avocado, nuts, or seeds to your meal. These can help slow down digestion and the release of glucose into the bloodstream.

Include Lean Protein

Add a source of lean protein, such as chicken, fish, tofu, or legumes. Protein can help stabilize blood sugar levels.

Vinegar or Lemon Juice

Consider adding a splash of vinegar or lemon juice to your rice or salad. The acidity can help reduce glucose spikes.

Cook and Cool

Cook rice and let it cool before consuming. This increases resistant starch, which can help reduce the glucose response.

Stay Active Post-Meal

Engage in light physical activity, such as a short walk, after eating. This can help lower blood sugar levels more quickly.

Drink Water

Stay hydrated by drinking plenty of water. This can help regulate blood sugar levels.

Mindful Eating

Eat slowly and chew thoroughly. This can improve digestion and help prevent overeating.