Indian - Homemade Sambar (1 cup(cooked)) and Steamed Rice (1 piece)
Lunch
152 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
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How to consume Indian - Homemade Sambar, Steamed Rice without glucose spikes
Portion Control
Reduce the portion size of steamed rice you consume with your sambar. Consider having a smaller serving of rice and increasing the portion of sambar, which is rich in vegetables and lentils.
Add More Vegetables
Increase the amount of non-starchy vegetables in your sambar. Vegetables like spinach, eggplant, or okra can be added to bulk up your meal without causing a significant glucose spike.
Incorporate Protein
Include a source of protein in your meal, such as grilled chicken, tofu, or a handful of nuts. Protein can help slow the absorption of carbohydrates and minimize glucose spikes.
Choose Whole Grains
If possible, replace regular white rice with a whole grain alternative like brown rice or quinoa. These options digest more slowly and can help reduce the spike.
Eat Slowly
Eating at a slower pace allows your body more time to process the food, which can help prevent a rapid increase in blood sugar levels.
Stay Hydrated
Drink plenty of water before and during your meal. This can aid digestion and help manage blood sugar levels.
Add Healthy Fats
Incorporate healthy fats into your meal, such as a small serving of avocado or a drizzle of olive oil. Healthy fats can help slow the digestion of carbohydrates.
Fiber-Rich Sides
Consider adding a side of fiber-rich foods such as a small salad or a serving of legumes, which can help moderate the rise in blood sugar.
Exercise Post-Meal
Engage in light physical activity, like a short walk, after eating. This can help your body utilize the glucose more efficiently, reducing spikes.
Monitor Meal Timing
Try to eat smaller, more frequent meals rather than one large meal, which can help maintain a more stable blood sugar level throughout the day.
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