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White Rice (Long-Grain, Cooked) (1 Cup)
Dinner
166 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume White Rice (Long Grain, Cooked) without glucose spikes
Pair with Protein
Add lean protein sources like grilled chicken, tofu, or fish to your meal. Protein slows down the absorption of carbohydrates, helping to stabilize blood sugar levels.
Include Healthy Fats
Incorporate healthy fats such as avocado, nuts, or olive oil. These fats can help slow the digestion of carbohydrates.
Add Vegetables
Mix in non-starchy vegetables such as broccoli, spinach, or bell peppers. These vegetables are high in fiber and can help moderate the impact of the rice on your blood sugar.
Portion Control
Limit the amount of white rice you consume in one sitting. Consider using a smaller plate or measuring out a specific portion to avoid overeating.
Pre-Meal Exercise
Engage in light physical activity, such as a 10-15 minute walk, before eating. This can help improve your body’s insulin sensitivity and better manage blood sugar levels.
Choose Vinegar-Based Dressings
Use vinegar-based dressings or add a splash of vinegar to your rice. The acetic acid in vinegar can help reduce the blood sugar spike.
Cook and Cool
Cook the rice and then let it cool before eating. Cooling the rice increases its resistant starch content, which can help in moderating blood sugar levels.
Hydrate
Drink plenty of water before and during your meal. Staying hydrated can help your body process carbohydrates more efficiently.
Eat Slowly
Take your time to eat and chew your food thoroughly. Eating slowly can aid in better digestion and help manage blood sugar levels.
Incorporate Whole Grains
When possible, mix white rice with whole grains like quinoa or barley. These grains have more fiber and can help reduce the impact on blood sugar.
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