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Congee (1 Cup)

food-timeLunch

156 mg/dL

avg. peak value

Usually causes a large spike

2

Avg. Food Score on Ultrahuman App

90%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Congee without glucose spikes

Portion Control

Limit the portion size of congee you consume to help manage the glucose spike. Smaller servings can minimize the impact on your blood sugar levels.

Add Protein

Incorporate protein-rich foods like eggs, tofu, or lean meat into your congee. Proteins help slow down the absorption of carbohydrates, reducing the spike.

Include Healthy Fats

Add a source of healthy fats such as avocado, nuts, or a drizzle of olive oil. These can also help in moderating blood sugar levels.

Fiber Boost

Add fiber-rich foods like chia seeds, flaxseeds, or a handful of leafy greens to your congee. Fiber slows digestion and helps in managing blood sugar spikes.

Pair with Low-Carb Vegetables

Serve congee with vegetables such as spinach, kale, or broccoli. These vegetables can help balance your meal and reduce the impact on your blood sugar.

Cinnamon or Vinegar Addition

Sprinkle some cinnamon or add a splash of vinegar to your congee. Both have been shown to improve insulin sensitivity and reduce blood sugar spikes.

Hydrate Wisely

Drink plenty of water with your meal. Staying hydrated can help your body manage blood sugar levels more effectively.

Physical Activity

Engage in light physical activity, such as a short walk, after eating. This can help your body utilize glucose more efficiently and reduce spikes.

Mindful Eating

Eat slowly and chew thoroughly. This practice can help in the gradual release of glucose into your bloodstream.

Monitor and Adjust

Keep track of how your body responds to different food combinations and adjust your diet accordingly to minimize spikes.

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