Homemade Japanese Rice (Botan) In Rice Cooker - Rice, Japaneses, Steamed In Rice Cooker, 1 cup (94g) (1 serving(s)), Coffee - Aeropress ( InchesDefault Inches Recipe, ~10oz Mug, ~30g Beans), 300 ml (1 serving(s)), Cooked Broccoli (Fat Not Added in Cooking) (100 G) and Poached Egg (1 Medium)

Lunch

101 mg/dL avg. peak value

Usually causes a small spike

9 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got a STABLE response

How to consume coffee - aeropress ("default" recipe, ~10oz mug, ~30g beans), 300 ml, cooked broccoli (fat not added in cooking), homemade japanese rice (botan) in rice cooker - rice, japaneses, steamed in rice cooker, 1 cup (94g), poached egg without glucose spikes

Balance Your Meal Composition

Pair your meal with a source of healthy fats, such as avocado or a small handful of nuts. This can help slow down the absorption of carbohydrates and reduce glucose spikes.

Incorporate Fiber-Rich Foods

Add more fiber to your meal by including a small side salad with leafy greens, cucumbers, and tomatoes. This can help stabilize blood sugar levels.

Consider Protein Additions

Increase your protein intake by adding tofu or grilled chicken to your meal. This can help modulate the impact of carbohydrates on your blood sugar.

Mind the Portion of Rice

Reduce the portion size of rice slightly and replace it with additional vegetables like steamed spinach or kale to maintain fullness while ensuring a slower rise in blood sugar.

Include Vinegar

Add a splash of vinegar, such as rice vinegar or apple cider vinegar, to your broccoli or salad. Vinegar has been shown to help improve insulin sensitivity and reduce blood sugar levels after meals.

Hydrate Effectively

Drink a glass of water or herbal tea with your meal to aid digestion and potentially moderate glucose release.

Monitor Coffee Intake

While you enjoy your Aeropress coffee, consider drinking it black or with minimal milk or sugar substitutes to prevent additional sugar intake that can contribute to spikes.

Timing Matters

If possible, engage in light physical activity like a short walk after your meal to help your body utilize glucose more efficiently and reduce spikes.

Mindful Eating

Eat slowly and savor your meal. Chewing thoroughly can improve digestion and help modulate your body's insulin response.