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White Rice (1 Cup, Cooked) and Chickpea Flour (Besan) (1 Cup)
Dinner
171 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Chickpea Flour (Besan), White Rice without glucose spikes
Portion Control
Reduce the serving size of chickpea flour and white rice to minimize the overall glucose intake.
Combine with Fiber-Rich Foods
Pair your meal with high-fiber vegetables like broccoli, spinach, or kale to slow down glucose absorption.
Add Protein
Include lean proteins such as chicken, fish, tofu, or legumes in your meal to help moderate blood sugar levels.
Healthy Fats
Add a source of healthy fats like avocado, nuts, seeds, or olive oil to your meal to help slow down the digestion of carbohydrates.
Use Whole Grains
Substitute white rice with whole grains like quinoa, barley, or farro which digest more slowly.
Stay Hydrated
Drink plenty of water throughout the day to help your body regulate blood sugar levels.
Apple Cider Vinegar
Consider incorporating a small amount of apple cider vinegar into your meals or having it diluted in water before eating to help improve insulin sensitivity.
Regular Exercise
Engage in physical activities like walking, cycling, or light weight training after meals to help your muscles use up glucose.
Meal Timing
Try to eat smaller, more frequent meals throughout the day rather than large meals to avoid large glucose spikes.
Monitor and Adjust
Keep a food diary to track which foods and combinations cause spikes and adjust your diet accordingly.
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I didn't follow any fancy diet, yet managed to educate myself around food, and built a sustainable & healthy lifestyle.
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