White Rice (100 G) and English Ridge Gourd (100 G)
Lunch
147 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english ridge gourd, white rice without glucose spikes
Combine with Protein
Add a source of lean protein to your meal, such as grilled chicken, tofu, or legumes. Protein can help slow the absorption of carbohydrates, leading to a more gradual rise in blood glucose levels.
Include Fiber-Rich Vegetables
Incorporate non-starchy vegetables like broccoli, spinach, or bell peppers. These vegetables add fiber and help moderate blood sugar spikes.
Opt for Brown Rice or Quinoa
Substitute white rice with brown rice or quinoa. These alternatives are more nutrient-dense and generally cause a slower rise in blood sugar.
Add Healthy Fats
Include healthy fats such as avocado, nuts, or seeds in your meal. Fats can help slow digestion and the absorption of carbohydrates.
Portion Control
Be mindful of your portion sizes, especially when consuming foods high in carbohydrates like white rice. Smaller portions can help manage blood sugar levels more effectively.
Use Vinegar or Lemon Juice
Add a splash of vinegar or lemon juice to your meal. The acidity can help lower the impact of carbohydrates on your blood sugar.
Stay Hydrated
Drink plenty of water before and during your meal. Adequate hydration can support overall metabolism and help in the management of blood sugar levels.
Physical Activity
Engage in light physical activity, such as a short walk, after eating. Physical activity can help lower blood sugar levels by increasing insulin sensitivity.
Mindful Eating
Eat slowly and savor your food. Mindful eating can improve digestion and prevent overeating, which helps in maintaining stable blood sugar levels.
Monitor Blood Sugar Levels
Keep track of your blood sugar levels to understand how your body responds to certain foods. This can help you make more informed dietary choices.
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