Brown Rice (Medium-Grain) (100 G)
Lunch
183 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Brown Rice (Medium Grain) without glucose spikes
Pair with Protein
Add a source of protein such as grilled chicken, tofu, or beans to your meal. Protein can help slow down the absorption of carbohydrates, reducing the spike in glucose levels.
Include Healthy Fats
Incorporate healthy fats like avocados, nuts, or olive oil. These fats can help moderate the digestion of carbohydrates.
Add Vegetables
Include a variety of non-starchy vegetables such as broccoli, spinach, or peppers. These are high in fiber and can help slow down the absorption of the carbohydrates from the rice.
Monitor Portion Size
Be mindful of portion sizes by measuring out a reasonable serving of brown rice to help control the intake of carbohydrates.
Pre-Meal Exercise
Engage in light physical activity, such as a brisk walk, before eating. This can help improve insulin sensitivity and reduce post-meal glucose spikes.
Vinegar Before Meals
Consider consuming a small amount of apple cider vinegar diluted in water before your meal. This may help in lowering glucose spikes.
Stay Hydrated
Drink water throughout the day, especially before and during your meal, to help with digestion and glucose regulation.
Opt for Whole Grains
When possible, mix your brown rice with other whole grains like quinoa or barley, which might offer a more balanced carbohydrate composition.
Slow Down Eating
Eat slowly and chew thoroughly to give your body time to manage the glucose entering your system more effectively.
Monitor Timing
Consider having brown rice as part of a balanced meal earlier in the day when your metabolism may handle carbohydrates more effectively.
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