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

Lunch

143 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

83 % Ultrahuman Users got an UNSTABLE response

How to consume Chicken, White Rice without glucose spikes

Portion Control

Reduce the portion size of white rice to minimize the impact on your glucose levels. Consider using a smaller plate or measuring your servings to avoid overeating.

Protein Addition

Pair your meal with a source of protein, such as grilled tofu or a small serving of lentils, to help slow down the digestion process and reduce the spike.

High-Fiber Vegetables

Incorporate non-starchy vegetables, like broccoli, leafy greens, or bell peppers, into your meal. These can add bulk and fiber, aiding in slower glucose absorption.

Whole Grains Substitute

Replace some or all of the white rice with quinoa or barley, as these are more complex carbohydrates that digest more slowly.

Healthy Fats

Add healthy fats to your meal, such as avocado, nuts, or a drizzle of olive oil, to further slow digestion and help stabilize glucose levels.

Vinegar or Lemon Juice

Use a splash of vinegar or lemon juice on your meal, as acidic foods can help moderate blood sugar spikes.

Meal Timing

Avoid eating your chicken and rice meal on an empty stomach. Having a small, balanced snack beforehand can prepare your body to handle the carbohydrates more effectively.

Mindful Chewing

Take your time to chew thoroughly and eat slowly, which can aid in digestion and help your body manage blood sugar levels better.

Balanced Meal Composition

Ensure your meal includes a mix of carbohydrates, proteins, and fats to promote steady digestion.

Stay Active

Engage in light physical activity, such as a walk, after your meal to help your muscles use glucose more efficiently, preventing a spike.