Brown Rice (100 G), Yardlong Bean (100 G) and Egg Omelet (100 G)

133 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

89%

Ultrahuman Users got an UNSTABLE response

How to consume brown rice, egg omelet, yardlong bean without glucose spikes

Portion Control

Reduce the portion size of brown rice. Even though it is a whole grain, consuming a smaller amount can help minimize glucose spikes.

Add Healthy Fats

Incorporate healthy fats like avocado or a small handful of nuts to your meal. Fats slow down the digestion process, which can help in moderating blood sugar levels.

Include Fiber-Rich Foods

Add more fiber to your meal by including leafy greens or broccoli. Fiber slows the absorption of carbohydrates, which helps in reducing glucose spikes.

Cook Brown Rice Al Dente

Cook the brown rice just until it is al dente. Less cooked rice is digested more slowly, which can lead to a more gradual rise in blood sugar.

Add Protein

Increase the protein content by adding a lean protein source like grilled chicken or tofu to your meal. Protein helps in slowing down the absorption of carbohydrates.

Incorporate Vinegar

Use a splash of vinegar, such as apple cider vinegar, in your meal as a dressing. Vinegar can improve insulin sensitivity and lower blood sugar spikes after meals.

Hydrate Well

Drink plenty of water before and during your meal. Staying hydrated can support optimal digestion and help manage blood sugar levels.

Pre-Meal Snack

Consider having a small pre-meal snack that is low in carbohydrates, such as a few almonds, to help curb your appetite and prevent overeating.

Mindful Eating

Eat slowly and chew your food thoroughly. This helps in better digestion and absorption, which can stabilize blood sugar levels.

Regular Physical Activity

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

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