Biryani (1 piece)

Lunch

138 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume Biryani without glucose spikes

Portion Control

Reduce the portion size of Biryani you consume. Smaller portions will lower the overall carbohydrate intake at one time.

Add Non-starchy Vegetables

Include a side of non-starchy vegetables like spinach, broccoli, or green beans. These can help slow down the absorption of carbohydrates.

Incorporate Protein

Add grilled chicken, tofu, or boiled eggs to your meal. Protein helps in slowing down the digestion process, leading to a more gradual rise in blood sugar levels.

Include Healthy Fats

Add a small serving of healthy fats such as avocados, nuts, or seeds. These can help stabilize blood sugar by slowing the digestion of carbohydrates.

Combine with Whole Grains

If possible, prepare Biryani with brown rice instead of white rice. Whole grains have a more complex structure and digest more slowly.

Stay Hydrated

Drink water before and during your meal. Staying hydrated aids digestion and helps maintain stable blood sugar levels.

Opt for a Balanced Plate

Aim for a balanced meal by ensuring half of your plate is filled with vegetables, a quarter with protein, and the remaining quarter with Biryani.

Add a Salad

Start your meal with a salad of leafy greens. The fiber in the salad can help reduce the overall impact of carbohydrates on blood sugar.

Eat Slowly and Mindfully

Take your time to eat and savor each bite. This can help you recognize satiety signals and prevent overeating.

Post-meal Activity

Engage in light physical activity, like a short walk, after your meal. This can help lower blood sugar levels by promoting glucose uptake by your muscles.