Brown rice (1 piece)

Lunch

170 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

77 % Ultrahuman Users got an UNSTABLE response

How to consume Brown Rice without glucose spikes

Portion Control

Limit the amount of brown rice you consume in one sitting to manage the spike in glucose levels.

Combine with Protein

Pair brown rice with a lean protein source like grilled chicken or tofu to slow down the absorption of glucose.

Add Healthy Fats

Incorporate healthy fats such as avocado, olive oil, or a handful of nuts to your meal to help stabilize blood sugar levels.

Include Fiber-Rich Vegetables

Add non-starchy vegetables like broccoli, spinach, or bell peppers to your meal to increase fiber intake and help mitigate glucose spikes.

Opt for Whole Grains

When possible, choose other whole grains like quinoa or barley that might have a gentler impact on blood sugar.

Stay Hydrated

Drink plenty of water before and during your meal to aid in digestion and help maintain stable blood glucose levels.

Chew Thoroughly

Take your time to chew each bite thoroughly, which can aid in better digestion and slower glucose absorption.

Incorporate Vinegar

Include a small amount of vinegar-based dressing or vinaigrette with your meal to help reduce the impact on blood sugar.

Exercise Post-Meal

Engage in light exercise, like walking, after eating to help improve insulin sensitivity and lower post-meal glucose levels.

Monitor Serving Timing

Eat smaller meals more frequently rather than having large meals that can lead to bigger spikes in glucose.