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White Rice (1 Cup, Cooked) and Vegetarian Stew (1 Cup)
Lunch
121 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Vegetarian Stew, White Rice without glucose spikes
Limit White Rice
Reduce the portion size of white rice or consider substituting it with a smaller amount of brown rice or quinoa, which have a slower impact on blood sugar.
Add Non-Starchy Vegetables
Incorporate a variety of non-starchy vegetables like broccoli, bell peppers, spinach, and zucchini into your vegetarian stew for added fiber and slower digestion.
Include Protein
Add a protein source such as tofu, tempeh, or legumes like lentils and chickpeas to your meal. Protein helps slow down the absorption of carbohydrates.
Healthy Fats
Include healthy fats such as avocado, nuts, seeds, or a drizzle of olive oil to your stew. Healthy fats can help stabilize blood sugar levels.
Portion Control
Pay attention to portion sizes, especially the white rice. Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with rice.
Eat Slowly
Take your time to eat and chew your food thoroughly. Eating slowly can improve satiety and help regulate blood sugar levels.
Add Vinegar
Consider adding a splash of vinegar, such as apple cider vinegar or balsamic vinegar, to your meal. It may help in moderating blood sugar spikes.
Pre-Meal Exercise
Engage in light physical activity, such as a short walk, before eating. Exercise can help improve insulin sensitivity and reduce post-meal glucose spikes.
Hydration
Drink a glass of water before your meal. Staying hydrated can aid in digestion and help manage blood sugar levels.
Monitor and Adjust
Keep track of your blood sugar levels after meals and adjust the ingredients or portion sizes accordingly to see what works best for you.
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