Basmati Rice (Dry) (100 G)
Dinner
163 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume basmati rice (dry) without glucose spikes
Pair with Protein
Incorporate lean proteins such as grilled chicken, tofu, or fish. Proteins help slow down carbohydrate absorption.
Add Healthy Fats
Include healthy fats like avocado, nuts, seeds, or olive oil to your meal. These can further reduce the absorption rate of sugars.
Include Fiber-Rich Vegetables
Add non-starchy vegetables like broccoli, spinach, bell peppers, and carrots. These are high in fiber and can slow glucose absorption.
Use Smaller Portions
Opt for a smaller serving of basmati rice. Reducing portion size can help manage the glucose response.
Cook and Cool
Cook the rice and then cool it in the refrigerator before eating (reheating is optional). This process increases the resistant starch content, which can help moderate glucose levels.
Combine with Legumes
Mix basmati rice with legumes like lentils, chickpeas, or black beans. These foods have a slower glucose release.
Include Vinegar
Add a small amount of vinegar, such as apple cider vinegar, to your meal. Vinegar can help reduce the post-meal glucose spike.
Eat a Balanced Meal
Ensure your meal includes a balance of carbohydrates, proteins, and fats, which can help stabilize blood sugar levels.
Prioritize Whole Grains
When possible, mix basmati rice with whole grains like quinoa or barley for a more balanced carbohydrate intake.
Hydrate Well
Drink plenty of water before and during your meal. Proper hydration helps in digestion and can aid in better glucose management.
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