Congee (1 Cup)

156 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

90%

Ultrahuman Users got an UNSTABLE response

Other related foods

congee

How to consume Congee without glucose spikes

Portion Control

Start by consuming smaller portions of congee. This reduces the overall carbohydrate intake, which can help in minimizing the spike in blood glucose levels.

Add Protein

Incorporate protein-rich toppings such as poached eggs, tofu, or lean chicken. Protein can slow down the absorption of carbohydrates and help stabilize blood sugar levels.

Include Fiber

Add vegetables like spinach, kale, or mushrooms to your congee. The fiber in these vegetables can help slow the absorption of sugar into the bloodstream.

Healthy Fats

Mix in healthy fats such as avocado or a sprinkle of nuts and seeds like almonds or chia seeds. These fats can aid in reducing the impact of carbohydrates on your blood sugar.

Use Whole Grains

If possible, prepare congee with whole-grain rice alternatives like brown rice or barley, which digest more slowly compared to refined grains.

Stay Hydrated

Drink plenty of water before and after meals. Proper hydration can help your body manage blood sugar levels more effectively.

Physical Activity

Engage in light physical activity, such as a short walk, after eating. Exercise can help muscles use glucose more efficiently, reducing blood sugar spikes.

Monitor Timing

If you're prone to glucose spikes, try to eat your congee during the day rather than at night, as your body's insulin sensitivity tends to be better earlier in the day.

Mindful Eating

Eat slowly and savor each bite. This practice can aid digestion and give your body more time to process the carbohydrates, helping to prevent large spikes.

Regular Check-ups

Consult with a healthcare provider or a nutritionist to tailor dietary changes to your specific needs and monitor your blood sugar levels effectively.

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