White Rice (Medium-Grain, Cooked) (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Lunch

149 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume Dal Yellow, White Rice (Medium Grain, Cooked) without glucose spikes

Portion Control

Start by reducing the quantity of white rice in your meals. Gradually substitute a portion of the rice with vegetables or legumes to lower the impact on your blood sugar.

Fiber-Rich Vegetables

Add a generous serving of non-starchy vegetables like broccoli, spinach, or bell peppers to your meal. Their high fiber content can help slow down the absorption of sugar into the bloodstream.

Protein Addition

Include a source of lean protein such as grilled chicken, tofu, or lentils with your meal. Protein can help stabilize blood sugar levels by moderating the digestion process.

Healthy Fats

Incorporate healthy fats such as avocado, nuts, or olive oil. These fats can slow gastric emptying and reduce the blood sugar response.

Vinegar or Lemon Juice

Adding a splash of vinegar or a squeeze of lemon juice can have a moderating effect on blood sugar spikes by slowing carbohydrate digestion.

Whole Grains

Consider replacing a portion of the white rice with whole grains like quinoa or barley. These alternatives typically digest more slowly.

Timing of Meals

Spread your carbohydrate intake throughout the day by eating smaller, more frequent meals or snacks. This can prevent large spikes in glucose levels.

Physical Activity

Engage in light exercise, such as a walk, after your meal to help your body use the glucose more efficiently.

Hydration

Drink plenty of water throughout the day, which helps in maintaining optimal metabolic functions and supports the body in processing carbohydrates.

Monitoring

Keep a food diary and monitor your blood sugar levels to understand how different foods affect you personally, allowing you to make informed adjustments to your diet.