Soya Chunks (Nutrela) (1 Serving) and Brown Rice (1 Cup, Cooked)
Lunch
161 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume Brown Rice, Soya Chunks without glucose spikes
Portion Control
Start by reducing the serving size of brown rice and soya chunks. Smaller portions can lead to smaller glucose spikes.
Add Vegetables
Incorporate non-starchy vegetables such as spinach, broccoli, or bell peppers into your meal. These can help slow down the absorption of carbohydrates.
Include Healthy Fats
Add a source of healthy fats, like avocado or a sprinkle of nuts and seeds. Fats can help moderate blood sugar levels by slowing digestion.
Incorporate Protein
Mix in additional protein sources such as grilled chicken, tofu, or lentils to balance the meal and reduce the impact on glucose levels.
Vinegar Dressing
Use a dressing made from vinegar and olive oil for your meal. Vinegar can help improve insulin sensitivity when consumed with high-carb meals.
Cook and Cool
If possible, cook the brown rice in advance, then cool and reheat it. This process increases resistant starch content, which can help lower glucose responses.
Hydration
Drink plenty of water before and during your meal to help with digestion and overall metabolic processes.
Mindful Eating
Eat slowly and chew thoroughly to give your body time to process the food more effectively, reducing the impact on blood sugar.
Pre-meal Fiber Supplement
Consider taking a fiber supplement or eating a fiber-rich food like chia seeds or flaxseeds before your meal to help slow carbohydrate absorption.
Monitor Meal Timing
Try to eat at regular intervals and avoid eating late in the evening to allow your body time to manage glucose levels effectively before rest.
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