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 both brown rice and mixed vegetables to manage the glucose spike more effectively.

Add Protein

Incorporate a lean protein source like grilled chicken or tofu. Protein can help slow down the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels.

Include Healthy Fats

Add a small amount of healthy fats such as avocado slices, nuts, or seeds to your meal. Fats can slow down digestion and help stabilize blood sugar levels.

Use Vinegar

Add a splash of vinegar or a squeeze of lemon juice to your dish. Acids can help slow the digestion of carbohydrates and improve your body's response to insulin.

Eat Slowly

Take your time to chew your food thoroughly and eat slowly. This practice can improve digestion and give your body more time to process the carbohydrates.

Pair with Low-Carb Vegetables

Add non-starchy vegetables like leafy greens, broccoli, or zucchini to your meal. These vegetables add volume and nutrients without significantly increasing the carbohydrate content.

Pre-Meal Exercise

Engage in light physical activity, like a short walk, before eating. Exercise can enhance insulin sensitivity and help in better managing blood sugar levels.

Stay Hydrated

Drink water throughout the day and with your meal to help in digestion and moderation of blood sugar levels.

Consider Fiber Supplements

If needed, add a fiber supplement to your meal. Fiber can help slow down the absorption of sugars and carbohydrates.

Mindful Meal Planning

Plan your meals with a balance of macronutrients and pay attention to how your body reacts to different food combinations, adjusting as necessary.