Cooked Rice (1 Cup, Cooked)

Lunch

163 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

72 % Ultrahuman Users got an UNSTABLE response

How to consume Cooked Rice without glucose spikes

Portion Control

Reduce the portion size of cooked rice in your meal. Eating smaller amounts can help moderate the spike in glucose levels.

Pair with Protein

Include a source of lean protein such as chicken breast, tofu, or legumes. Protein can slow down the absorption of carbohydrates, leading to a more gradual rise in blood glucose.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, or olive oil in your meal. Fats can help slow the digestion of carbohydrates and reduce glucose spikes.

Choose Brown or Wild Rice

Swap white rice for brown or wild rice, which contain more fiber and nutrients that can help regulate blood sugar levels.

Mix with Vegetables

Add vegetables such as broccoli, spinach, or bell peppers to your rice dish. These are low-calorie, nutrient-dense foods that can help slow down carbohydrate absorption.

Stay Hydrated

Drink water before and during your meal. Adequate hydration can assist in better digestion and help maintain stable blood sugar levels.

Eat Slowly

Take your time to eat and chew thoroughly. Eating slowly allows your body to better process the food and can aid in preventing glucose spikes.

Prebiotic Foods

Consider adding foods like asparagus, garlic, or onions to your meal. These foods can support gut health, which plays a role in blood sugar regulation.

Exercise

Engage in light physical activity after your meal, such as a walk. Exercise can help lower blood sugar levels by increasing insulin sensitivity.

Monitor and Adjust

Keep track of your blood sugar levels and adjust your diet and portion sizes as needed. This can help you understand which changes are effective for you.