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 eating a smaller portion of congee to reduce the overall carbohydrate intake, which can help prevent a large spike in glucose levels.

Include Protein

Add a source of protein to your meal, such as boiled eggs, tofu, or grilled chicken. Protein can help slow down the digestion and absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, or seeds. These can help stabilize blood sugar levels by slowing digestion.

Incorporate Fiber-Rich Foods

Pair your congee with foods high in fiber, such as leafy greens, broccoli, or beans. This can help slow the absorption of glucose.

Choose Whole Grains

If possible, prepare your congee using whole grain or brown rice instead of white rice to increase fiber content.

Monitor Timing

Consider having congee as part of a mixed meal rather than on its own, as this can help moderate the glucose response.

Hydration

Drink water before your meal rather than sugary drinks, which can contribute to glucose spikes.

Physical Activity

Engage in light physical activity, such as a short walk, after your meal to help your muscles use some of the excess glucose.

Mindful Eating

Eat slowly and mindfully to give your body time to process the food and regulate blood sugar more effectively.

Regular Monitoring

Keep track of your glucose levels before and after meals to better understand how your body responds and adjust your strategies accordingly.

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