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

Incorporate Fiber-Rich Vegetables

Add non-starchy vegetables such as broccoli, spinach, or bell peppers to your meal. These can help slow down the absorption of sugar.

Include Lean Proteins

Opt for lean protein sources like grilled chicken, tofu, or fish. Protein can help stabilize blood sugar levels.

Add Healthy Fats

Include healthy fats, such as avocado, nuts, or olive oil, to your meal. These can slow the digestion process and help maintain steady blood sugar levels.

Control Portion Sizes

Reduce the portion size of white rice and balance your plate with more vegetables and proteins.

Opt for Vinegar

Consider adding a vinegar-based dressing to your salad or meals. Vinegar can help improve insulin sensitivity and reduce spikes.

Stay Hydrated

Drink plenty of water before, during, and after your meal to aid digestion and help manage blood sugar levels.

Engage in Light Physical Activity

After eating, consider going for a short walk to help your body utilize glucose and reduce spikes.

Choose Whole Grains When Possible

If feasible, substitute some of the white rice with whole grains like quinoa or barley, which can have a more gradual impact on blood sugar.

Practice Mindful Eating

Eat slowly and pay attention to hunger and fullness cues, which can prevent overeating and help maintain stable blood sugar levels.

Monitor Meal Timing

Try to have your meals at regular intervals and avoid long gaps between meals to keep your blood sugar levels steady.

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