Chicken (100 G) and Cooked Rice (1 Cup, Cooked)

Lunch

135 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

77 % Ultrahuman Users got an UNSTABLE response

How to consume Chicken, Cooked Rice without glucose spikes

Portion Control

Reduce the portion size of both chicken and cooked rice to limit the overall carbohydrate intake, which can help moderate blood sugar levels.

Add Protein and Healthy Fats

Include healthy fats like avocado or nuts, and additional protein sources such as tofu or beans, to slow the absorption of carbohydrates.

Incorporate Fiber

Add a side of vegetables like broccoli, spinach, or kale to increase fiber intake, which can help steady blood sugar levels.

Choose Whole Grains

If possible, opt for brown rice instead of white rice, as it has a lower impact on blood sugar.

Pre-Meal Hydration

Drink a glass of water before eating to aid digestion and help regulate appetite, potentially leading to smaller portion sizes.

Eat Slowly

Take your time to eat, as eating slowly can improve satiety and prevent overeating, which helps in managing blood sugar.

Include Vinegar

Add a splash of vinegar-based dressing to your meal or include a side salad with vinaigrette, which may help in reducing blood sugar spikes.

Pre-Meal Exercise

Engage in light physical activity, such as a walk, before eating to improve insulin sensitivity and reduce the likelihood of a spike.

Monitor Meal Timing

Space out your meals evenly throughout the day to prevent large blood sugar fluctuations.

Consider Meal Composition

Balance your plate by including one-third vegetables, one-third protein, and one-third whole grains to support a gradual rise in blood sugar.