Brown Rice (1 Cup, Cooked) and English Kala Chana (1 Serving (110g))
Lunch
150 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, english kala chana without glucose spikes
Portion Control
Reduce the portion size of brown rice and kala chana you consume in a single meal. Smaller portions can help manage glucose levels more effectively.
Balanced Meal Composition
Pair brown rice and kala chana with non-starchy vegetables like spinach, broccoli, or bell peppers. These can help slow down the absorption of carbohydrates.
Protein Addition
Include a source of lean protein such as chicken breast, tofu, or fish. Proteins can help stabilize blood sugar levels.
Healthy Fats Inclusion
Add healthy fats like avocado, nuts, or olive oil to your meal. These can enhance satiety and reduce the rate of carbohydrate absorption.
Whole Grains Substitution
Try substituting some of the brown rice with quinoa or barley, which are better at moderating blood sugar levels.
Fiber Boost
Increase your intake of high-fiber foods such as lentils or chickpeas. Fiber can help slow down the digestion process and mitigate spikes.
Pre-Meal Water Intake
Drink a glass of water before your meal to promote digestion and help control hunger, which may prevent overeating.
Meal Timing
Spread your carbohydrate intake throughout the day. Avoid consuming large amounts in one sitting.
Food Combination
Avoid consuming brown rice and kala chana alone. Include them as part of a mixed meal with other low-index foods.
Mindful Eating Practices
Eat slowly and chew thoroughly to aid digestion and allow your body to respond to satiety cues, preventing overconsumption.
Post-Meal Activity
Engage in light physical activity, such as a short walk, after meals to help your body utilize glucose more efficiently.
Monitor and Adjust
Keep track of your reactions to different meals and adjust your diet accordingly to find what works best for your body.
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