English Moong Dal (100 G) and Brown Rice (100 G)

Lunch

133 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

90 % Ultrahuman Users got an UNSTABLE response

How to consume brown rice, english moong dal without glucose spikes

Portion Control

Start by reducing the portion size of brown rice and moong dal in your meal. Eating smaller amounts can help manage the blood sugar response.

Add More Vegetables

Incorporate non-starchy vegetables like spinach, kale, broccoli, or cauliflower. These have a slower impact on blood sugar levels and can help moderate the spike.

Include Healthy Fats

Add a source of healthy fat, such as avocado slices, a drizzle of olive oil, or a handful of nuts like almonds or walnuts. Fats can slow down the absorption of carbohydrates.

Incorporate Protein

Include lean protein sources such as grilled chicken, tofu, or boiled eggs. Protein can help stabilize blood sugar levels when consumed with carbohydrates.

Mix with Other Grains

Replace a portion of brown rice with barley or quinoa, which can have a more stable effect on blood sugar.

Stay Hydrated

Drink plenty of water before and during your meal, as dehydration can exacerbate blood sugar spikes.

Opt for Pre-soaking

Soak brown rice and moong dal before cooking. This can help reduce the impact on blood sugar by breaking down certain starches.

Consider Cooking Methods

Avoid overcooking rice and dal. Al dente cooking helps lower the blood sugar response compared to mushy textures.

Eat Slowly

Take your time to eat and chew thoroughly. This can improve digestion and reduce rapid spikes in blood sugar.

Monitor Timing

Consider eating your meal earlier in the day when your body may better handle carbohydrate digestion and absorption.