Brown rice (1 piece)
Lunch
169 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
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. Smaller quantities can help moderate the rise in blood sugar levels.
Pair with Protein
Include a source of lean protein, such as grilled chicken, turkey, tofu, or fish, with your meal. Protein can slow the absorption of carbohydrates, leading to a more gradual increase in blood sugar.
Add Fiber-Rich Vegetables
Incorporate non-starchy vegetables like broccoli, spinach, cauliflower, or kale alongside your brown rice. These can help slow digestion and reduce the speed at which sugar enters the bloodstream.
Incorporate Healthy Fats
Add healthy fats such as avocado, nuts, seeds, or olive oil to your meal. Fats can also slow the digestion process, leading to a more stable blood sugar response.
Choose Vinegar-Based Dressings
If you are having a salad or dressing your meal, opt for vinegar-based dressings. The acidity can help lower blood sugar spikes by influencing carbohydrate metabolism.
Stay Hydrated
Drink water with your meal. Staying hydrated can aid in digestion and help maintain stable blood sugar levels.
Eat Slowly and Mindfully
Take time to eat your meal slowly and chew thoroughly. This can help your body regulate blood sugar levels more effectively.
Regular Physical Activity
Engage in light physical activity like a brisk walk after meals. Exercise can help lower blood sugar levels and improve insulin sensitivity.
Monitor Your Response
Keep track of how your body responds to brown rice portions and combinations. Adjust your meal components based on personal blood sugar readings.
Consult a Dietitian
If you continue to experience large spikes, consider consulting a registered dietitian. They can provide personalized advice tailored to your nutritional needs.
Find Glucose response for your favourite foods
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