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
Usually causes a small spike
Avg. Food Score on Ultrahuman App
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 the brown rice and mixed vegetables to lessen the overall carbohydrate intake, which can help moderate glucose spikes.
Fiber Addition
Incorporate high-fiber foods such as chia seeds or flaxseeds into your meal. Fiber slows down digestion and the absorption of carbohydrates, helping to stabilize blood sugar levels.
Protein Inclusion
Add a source of lean protein such as grilled chicken, tofu, or legumes like lentils. Protein can help slow down the absorption of carbohydrates and reduce spikes in blood sugar.
Healthy Fats
Include healthy fats in your meal, such as avocado, nuts, or olive oil. These can slow the digestive process and help maintain a more stable blood sugar level.
Vegetable Variety
Mix in additional low-carb vegetables like spinach, broccoli, or bell peppers to increase the volume of your meal without adding many carbs, which can help balance blood sugar levels.
Acidic Foods
Add a small amount of acidic foods like lemon juice or vinegar to your meal. Acidic foods have been shown to help reduce blood sugar spikes by slowing the rate at which carbohydrates are digested.
Meal Timing
Spread out your carbohydrate intake throughout the day rather than consuming it all in one meal. Smaller, more frequent meals can help maintain more consistent blood sugar levels.
Hydration
Drink plenty of water before and during your meal. Staying well-hydrated can help your body manage blood sugar levels more effectively.
Chew Thoroughly
Take your time eating and chew your food thoroughly. This can help with digestion and give your body more time to manage the absorption of carbohydrates.
Physical Activity
Engage in light physical activity, such as a short walk, after eating. Physical activity can help your muscles use some of the glucose from your meal, reducing the spike in blood sugar levels.
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