Brown Rice (Medium-Grain) (100 G)

Lunch

183 mg/dL avg. peak value

Usually causes a large spike

1 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

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

Portion Control

Reduce the quantity of brown rice you consume in one sitting. Consider having smaller servings to minimize the impact on your blood sugar levels.

Pair with Proteins

Include lean proteins such as chicken, fish, tofu, or legumes in your meal. Proteins can help slow down the digestion process and stabilize your blood sugar levels.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, seeds, or olive oil into your meals. These can help reduce the absorption rate of carbohydrates.

Include Fiber-Rich Vegetables

Accompany your brown rice with non-starchy, fiber-rich vegetables such as broccoli, spinach, or kale. These can aid in moderating blood sugar spikes.

Eat Smaller, More Frequent Meals

Instead of having large meals, eat smaller portions more frequently throughout the day to avoid significant glucose fluctuations.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can aid in overall metabolic processes, including maintaining stable blood sugar levels.

Exercise Regularly

Engage in physical activities like walking, cycling, or yoga after meals. Exercise helps your body use glucose more efficiently.

Cook and Cool Your Rice

After cooking the rice, let it cool down before consuming. This process increases the resistant starch content, which can help in reducing glucose spikes.

Chew Thoroughly and Eat Slowly

Take the time to chew your food well and eat at a slower pace. This can enhance digestion and the body's ability to regulate blood sugar levels.

Monitor Carbohydrate Intake

Keep track of the total carbohydrates you consume throughout the day to better manage your overall blood sugar response.