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

Reduce the amount of brown rice in your meal to minimize the impact on your glucose levels.

Combine with Protein

Pair brown rice with lean protein sources like chicken, fish, or tofu. This can slow down the digestion process and reduce glucose spikes.

Include Healthy Fats

Add healthy fats such as avocados, nuts, or seeds to your meals. These can help moderate blood sugar levels.

Add Fiber-Rich Foods

Incorporate vegetables like broccoli, spinach, or kale into your meal. The fiber content can help slow the absorption of carbohydrates.

Stay Hydrated

Drink water before and during your meal to aid digestion and possibly reduce blood sugar spikes.

Regular Physical Activity

Engage in light exercise, such as walking, after meals to help manage glucose levels.

Eat Mindfully

Chew your food thoroughly and eat slowly to give your body time to process the carbohydrates more effectively.

Monitor Meal Timing

Avoid eating large quantities of brown rice late in the evening when your activity level is lower.

Experiment with Legumes

Consider substituting some of the brown rice with lentils or chickpeas to balance your meal.

Monitor Your Blood Sugar

Keep track of your blood glucose levels to understand how your body reacts and adjust your diet accordingly.