Brown Rice (Medium-Grain) (100 G)

183 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Brown Rice (Medium Grain) without glucose spikes

Portion Control

Start by reducing the portion size of brown rice you consume. Smaller portions will have a lesser impact on your blood sugar levels.

Combine with Protein

Pair your brown rice with a good source of protein such as grilled chicken, tofu, or lentils. Protein helps slow down the digestion and absorption of carbohydrates.

Add Healthy Fats

Include healthy fats like avocado, nuts, or seeds to your meal. Fats can help moderate the absorption of glucose.

Include Fiber-Rich Vegetables

Add non-starchy vegetables like broccoli, spinach, or bell peppers to your meal. The fiber content in these vegetables helps stabilize blood sugar levels.

Opt for Vinegar

Consider adding a splash of vinegar or lemon juice to your rice dish. The acidity can help lower the blood sugar response.

Cook and Cool Rice

Cook your brown rice ahead of time and allow it to cool before reheating and consuming. This process increases the resistant starch content, which can help reduce glucose spikes.

Stay Hydrated

Drink plenty of water throughout the day. Hydration can help your kidneys flush out excess sugar through urine.

Exercise After Meals

Go for a light walk or engage in gentle exercise after eating. Physical activity can help lower blood sugar levels.

Monitor Your Blood Sugar

Keep track of your blood sugar levels to understand how your body responds to brown rice and adjust your intake accordingly.

Experiment with Alternatives

Occasionally replace brown rice with other grains or legumes like quinoa, barley, or black beans, which may have a more moderate impact on your blood sugar.

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