Instant White Rice (100 G)

Lunch

157 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

74 % Ultrahuman Users got an UNSTABLE response

How to consume instant white rice without glucose spikes

Portion Control

Limit the amount of instant white rice you consume in one sitting. Smaller portions lead to smaller increases in blood sugar levels.

Pair with Protein

Add a source of lean protein such as grilled chicken, tofu, or fish to your meal. Protein can slow down the absorption of carbohydrates.

Fiber Addition

Include high-fiber vegetables like broccoli, spinach, or bell peppers in your meal to help moderate blood sugar spikes.

Healthy Fats

Incorporate healthy fats such as avocados, nuts, or olive oil. These can help slow the digestion process.

Vinegar or Lemon Juice

Add a splash of vinegar or lemon juice to your rice or salad. The acidity can help moderate post-meal glucose levels.

Switch to Whole Grains

Consider replacing a portion of the instant white rice with a lower-impact grain like quinoa or barley.

Stay Hydrated

Drink plenty of water before and during your meal, as adequate hydration can aid in metabolic processes.

Eat Slowly

Take your time to eat and chew thoroughly. This aids in digestion and allows your body to better regulate blood sugar.

Physical Activity

Engage in light physical activity, such as a short walk, after your meal to help reduce blood sugar levels.

Monitor Consistently

Keep an eye on your blood sugar levels regularly to understand how different foods affect you personally, and adjust your diet accordingly.