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Basmati Rice (1 Cup, Cooked)

food-timeDinner

154 mg/dL

avg. peak value

Usually causes a medium spike

3

Avg. Food Score on Ultrahuman App

90%

Ultrahuman Users got an UNSTABLE response

How to consume Basmati Rice without glucose spikes

Portion Control

Consume smaller portions of basmati rice. Consider using a food scale to accurately measure your servings.

Pair with Protein

Add lean proteins such as grilled chicken, tofu, or fish to your meal. Proteins can help slow the absorption of carbohydrates.

Include Healthy Fats

Integrate healthy fats like avocado, nuts, or seeds into your meal to create a more balanced blood sugar response.

Add Fiber-Rich Vegetables

Pair the rice with non-starchy vegetables such as broccoli, spinach, or bell peppers. The fiber in these vegetables can help moderate glucose levels.

Opt for Whole Grains

When possible, substitute part of the basmati rice with whole grains like quinoa or barley to increase dietary fiber and reduce the glycemic impact.

Incorporate Legumes

Mix in lentils, chickpeas, or black beans with the rice. These are high in fiber and protein and can help balance the meal.

Use Vinegar or Lemon Juice

Adding a splash of vinegar or lemon juice can help lower the overall blood sugar response of the meal.

Pre-Cook and Cool Rice

Cook the rice in advance and allow it to cool before consuming. This process increases resistant starch, which can improve blood sugar control.

Hydrate and Exercise

Ensure you are well-hydrated and consider a light walk after meals to help with glucose metabolism.

Mindful Eating

Eat slowly and savor your meal. This can help prevent overconsumption and allows your body time to regulate blood sugar effectively.

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