Brown rice (1 piece)

169 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

76%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Brown Rice without glucose spikes

Portion Control

Start by reducing the portion size of brown rice you consume in a single meal to help moderate the glucose spike.

Combine with Protein

Pair brown rice with lean proteins such as grilled chicken, tofu, or fish. Proteins can help slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, or olive oil to your meal. These can contribute to a more gradual rise in blood glucose levels.

Incorporate Fiber-Rich Vegetables

Include high-fiber, non-starchy vegetables like broccoli, spinach, or bell peppers in your meal. Fiber aids in slowing down carbohydrate digestion.

Try Vinegar

Add a splash of vinegar, such as apple cider vinegar or balsamic vinegar, to your brown rice dish. Vinegar has been shown to help in moderating blood sugar levels.

Stay Hydrated

Drink plenty of water before and during your meal, as hydration supports overall metabolic function and can help regulate blood sugar.

Eat Slowly and Mindfully

Take your time to chew and savor your food, which can contribute to better digestion and a more controlled release of glucose into the bloodstream.

Include Legumes

Mix brown rice with beans or lentils. These legumes are a good source of fiber and protein, which can buffer the glucose response.

Physical Activity

Engage in light physical activity, like a walk, after meals to help your body utilize glucose more effectively.

Monitor Carbohydrate Intake

Keep track of your overall carbohydrate intake throughout the day to avoid cumulative glucose spikes.

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