Brown Rice (Long-Grain, Cooked) (100 G) and Mixed Vegetables (with Salt, Frozen, Drained, Cooked, Boiled) (1 Package (10 Oz) Yields)

Lunch

117 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

50 % Ultrahuman Users got a STABLE response

How to consume brown rice (long grain, cooked), mixed vegetables (with salt, frozen, drained, cooked, boiled) without glucose spikes

Portion Control

Reduce the portion size of brown rice. Eating smaller amounts can help manage the carbohydrate intake and prevent a significant spike in glucose levels.

Add Protein

Include a source of protein such as grilled chicken, tofu, or legumes like lentils or chickpeas. Protein can slow down the absorption of carbohydrates.

Include Healthy Fats

Add healthy fats to your meal, such as avocado, nuts, or a drizzle of olive oil. Fats can help stabilize blood sugar levels.

Choose Whole Grains

Consider mixing brown rice with whole grains like quinoa or barley, which may help in moderating glucose spikes.

Incorporate Leafy Greens

Add leafy greens like spinach or kale to your mixed vegetables. They are low in carbohydrates and high in fiber.

Add Vinegar or Lemon Juice

Use a splash of vinegar or squeeze lemon juice over your meal. The acidity can help reduce the rate at which food is converted into glucose.

Opt for Non-Starchy Vegetables

Increase the proportion of non-starchy vegetables such as broccoli, cauliflower, or zucchini in your mixed vegetables.

Monitor Cooking Time

Be mindful of cooking times for rice. Cooking until just al dente can help maintain a lower impact on blood sugar.

Stay Hydrated

Drink water throughout your meal, which can aid digestion and help in the efficient regulation of glucose levels.

Eat Mindfully

Take your time to eat slowly and chew thoroughly to help with digestion and manage glucose levels more effectively.