Fish and rice (1 piece)

Lunch

134 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

62 % Ultrahuman Users got an UNSTABLE response

How to consume Fish and rice without glucose spikes

Portion Control

Reduce the portion size of both fish and rice. Smaller meals can lead to a more gradual increase in blood sugar levels.

Choose Whole Grains

Opt for brown rice or another whole grain option instead of white rice. These alternatives are digested more slowly, helping to moderate blood sugar levels.

Add Vegetables

Incorporate a variety of non-starchy vegetables into your meal. Options like broccoli, spinach, and bell peppers can add fiber, which helps slow down the absorption of glucose.

Include Healthy Fats

Add a source of healthy fats to your meal, such as avocado, nuts, or olive oil. Fats can help slow digestion and the absorption of carbohydrates.

Select Lean Fish

Use lean fish options such as cod, haddock, or trout, rather than fatty fish, to keep meals light and reduce insulin demand.

Incorporate Protein

Consider adding a side of legumes, such as lentils or chickpeas, for additional protein and fiber to help balance blood sugar levels.

Stay Hydrated

Drink plenty of water before and during your meal, as it can help with the digestion process and prevent rapid blood sugar spikes.

Monitor Meal Timing

Eat smaller, balanced meals throughout the day rather than large meals in one sitting to keep blood sugar levels more stable.

Physical Activity

Engage in light physical activity after eating, such as a brisk walk, which can help lower blood sugar levels and improve insulin sensitivity.

Mindful Eating

Eat slowly and chew your food thoroughly to aid digestion and give your body time to signal when it’s full, preventing overeating.