English Indian Rasam Soup (1 Cup) and Brown Rice (1 Cup, Cooked)

Lunch

115 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume brown rice, english indian rasam soup without glucose spikes

Portion Control

Reduce the serving size of brown rice and rasam to limit the amount of carbohydrates consumed in one sitting.

Add Protein

Incorporate a source of lean protein such as grilled chicken, tofu, or lentils alongside your meal to slow down digestion and help stabilize blood sugar levels.

Include Healthy Fats

Add a small serving of healthy fats like avocado, nuts, or seeds to your meal. These can help to slow the absorption of carbohydrates.

Incorporate Vegetables

Add non-starchy vegetables like broccoli, spinach, or bell peppers to your meal. They are low in carbohydrates and can help increase fiber intake, which may reduce glucose spikes.

Choose Whole Grains

If possible, opt for whole grain alternatives or mix brown rice with quinoa or barley to enhance the fiber content and reduce the impact on blood sugar.

Eat Mindfully

Take your time to chew thoroughly and enjoy your meal, as eating slowly can prevent overeating and aid in better glucose management.

Stay Hydrated

Drink water before and during your meal to help with digestion and metabolism, which can influence blood sugar control.

Physical Activity

Engage in light physical activity, like a walk, after your meal to enhance insulin sensitivity and help lower blood sugar levels.

Monitor Timing

Pay attention to meal timing and avoid consuming high-carb meals close to bedtime, giving your body ample time to manage glucose levels.