Heavy lunch with white rice (1 piece)

196 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

How to consume Heavy lunch with white rice without glucose spikes

Opt for Whole Grains

Replace some or all of the white rice with brown rice, quinoa, or barley. These options release glucose more slowly.

Include Lean Proteins

Add grilled chicken, fish, tofu, or legumes to your meal. Proteins can help stabilize blood sugar levels.

Incorporate Healthy Fats

Add a small serving of avocado, nuts, or seeds to your lunch. Healthy fats can slow down glucose absorption.

Load Up on Vegetables

Increase the portion of non-starchy vegetables like spinach, broccoli, or bell peppers. These provide fiber and nutrients without causing significant spikes.

Eat Smaller Portions

Reduce the portion size of your lunch to prevent excessive glucose levels and opt for balanced, smaller meals throughout the day.

Stay Hydrated

Drink plenty of water before and during your meal to help your body regulate blood sugar levels more effectively.

Avoid Sugary Beverages

Choose water, unsweetened tea, or black coffee over sugary drinks that can contribute to glucose spikes.

Chew Thoroughly and Eat Slowly

Take your time to eat, which can aid in digestion and give your body a chance to better manage blood sugar levels.

Take a Post-Meal Walk

Engage in light physical activity, such as a short walk, after eating. This can help lower blood sugar levels and improve insulin sensitivity.

Monitor and Adjust

Keep track of your blood sugar levels to understand how different foods affect you and adjust your diet accordingly.

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