Brown Rice (1 Cup, Cooked) and Fish (100 G)

Lunch

179 mg/dL avg. peak value

Usually causes a medium spike

1 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Brown Rice, Fish without glucose spikes

Portion Control

Reduce the portion size of brown rice. A smaller serving can help moderate the rise in glucose levels.

Incorporate Fiber-Rich Vegetables

Add a generous portion of non-starchy vegetables like broccoli, spinach, or kale to your meal. These can help slow down digestion and reduce glucose spikes.

Include Healthy Fats

Add a source of healthy fats such as avocado, olive oil, or a small handful of nuts like almonds or walnuts. These fats can help slow the absorption of carbohydrates.

Opt for Mixed Grains

Instead of only brown rice, mix it with other grains like quinoa or barley that digest more slowly.

Choose Leaner Cuts of Fish

Ensure the fish is prepared in a healthy way, such as grilled or baked, without sugary sauces.

Eat Protein First

Start your meal with the fish or any protein source. This can help manage the overall rise in blood glucose levels.

Stay Hydrated

Drink water or unsweetened tea during your meal to help with digestion and reduce the impact of carbohydrates.

Mindful Chewing

Chew your food slowly and thoroughly. This can aid in better digestion and absorption, potentially lessening glucose spikes.

Add a Vinegar-Based Dressing

If having a side salad, use a dressing with vinegar, which can help moderate blood sugar levels.

Exercise Post-Meal

Take a short walk after your meal. Light physical activity can help lower blood sugar levels by increasing insulin sensitivity.