Congee (1 Cup)

Lunch

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

How to consume Congee without glucose spikes

Portion Control

Start by reducing the portion size of the congee. Smaller amounts can lead to slower absorption of carbohydrates.

Incorporate Protein

Add protein-rich foods, such as boiled eggs, tofu, or grilled chicken, to your meal. Protein helps slow down the absorption of carbohydrates.

Add Healthy Fats

Include healthy fats like avocado slices, nuts, or a drizzle of olive oil. These can help moderate blood sugar levels.

Include Fiber

Incorporate high-fiber foods such as chia seeds or flaxseeds into the congee. Fiber slows digestion and reduces the rate of carbohydrate absorption.

Pair with Vegetables

Add non-starchy vegetables like spinach, kale, or broccoli to your meal. These provide additional fiber and nutrients.

Opt for Whole Grains

If possible, make congee using whole grains like brown rice or quinoa, which are absorbed more slowly than refined grains.

Stay Hydrated

Drink water before and after your meal. It can help manage blood sugar levels by keeping you full and aiding digestion.

Engage in Light Activity

Take a short walk or engage in light exercise after eating, which can help lower blood sugar levels more quickly.

Monitor Meal Timing

Eat meals at regular intervals and avoid long gaps between meals to prevent large spikes in glucose levels.

Limit Added Sugar

Avoid adding sugar or sweetened toppings to your congee, as these can cause further spikes in blood sugar.