Brown Rice (1 Cup, Cooked) and Chicken Breast (100 G)

Lunch

115 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

69 % Ultrahuman Users got an UNSTABLE response

How to consume Brown Rice, Chicken Breast without glucose spikes

Portion Control

Reduce your portion size of brown rice. Even though it's healthier than white rice, eating it in smaller amounts can help manage glucose spikes.

Fiber Addition

Include more fiber in your meal. Add a side of vegetables like broccoli, spinach, or a mixed salad to slow down the absorption of carbohydrates.

Protein Balance

Ensure you have an adequate portion of chicken breast to balance the carbohydrates from the rice. This helps in slowing down digestion.

Healthy Fats

Incorporate healthy fats such as avocados or a drizzle of olive oil. Fats can help slow the absorption of carbohydrates.

Choose Whole Grain Variants

Opt for even lesser processed versions of brown rice, like wild rice or barley, which can have a lesser impact on blood sugar levels.

Prioritize Cooking Methods

Avoid frying and opt for grilling, baking, or steaming the chicken breast to prevent unnecessary fat and calorie intake.

Add Legumes

Consider adding a small portion of legumes, such as lentils or chickpeas, to your meal for additional protein and fiber.

Pre-Meal Exercise

Engage in light physical activity like a short walk before your meal to improve insulin sensitivity and help your body handle carbohydrates better.

Mindful Eating

Eat slowly and chew thoroughly to enhance digestion and give your body time to regulate glucose levels effectively.

Meal Timing

Space out your meals and snacks to prevent large glucose spikes. Eating smaller meals more frequently can help maintain stable glucose levels.