Brown Rice (1 Cup, Cooked) and English Dal Makhani (100 G)
Lunch
113 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume brown rice, english dal makhani without glucose spikes
Portion Control
Start by reducing the portion size of brown rice and dal makhani. Smaller portions can help in managing blood sugar levels more effectively.
Add Protein
Incorporate additional protein sources into your meal, such as grilled chicken, tofu, or paneer. Protein can help slow down the absorption of carbohydrates.
Include Healthy Fats
Add a source of healthy fat to your meal, like avocado, nuts, or seeds. Healthy fats can help stabilize blood sugar levels.
Incorporate Non-Starchy Vegetables
Fill half your plate with non-starchy vegetables like spinach, broccoli, or bell peppers. These foods can help dilute the impact of higher-carb foods.
Choose Whole Grains
Opt for other whole grains with a lower impact, such as quinoa or barley, which can be mixed with or substituted for brown rice.
Add Fiber-Rich Foods
Include fiber-rich foods like lentils or chickpeas as additional side dishes. Fiber can help slow down the release of glucose into the bloodstream.
Stay Hydrated
Drink plenty of water before and during your meal to aid digestion and help with the better absorption of nutrients.
Exercise Post-Meal
Engage in a light walk or other physical activities after eating. Physical activity can help lower blood sugar levels by increasing insulin sensitivity.
Monitor Cooking Methods
Cook rice al dente and avoid overcooking, as this can increase the rate at which it is digested and absorbed.
Mindful Eating
Practice mindful eating by chewing slowly and savoring your meal, which can aid in digestion and help you feel satisfied with smaller portions.
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