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

Add Fiber-Rich Foods

Incorporate vegetables like broccoli, spinach, or kale into your meal. These can slow down digestion and help prevent spikes in blood sugar levels.

Include Healthy Fats

Add a small amount of healthy fats such as avocado, nuts, or seeds to your meal. These can help moderate the absorption of carbohydrates.

Pair with Lean Proteins

Include lean proteins such as chicken breast, turkey, or tofu in your meal. Proteins can help stabilize blood sugar levels by slowing the digestion process.

Opt for Whole Grains

Replace or mix the instant white rice with whole grains like quinoa or barley which are digested more slowly.

Portion Control

Reduce the portion size of the instant white rice and increase the portion of other low-impact foods on your plate.

Pre-Meal Snack

Consider having a small snack that includes protein or healthy fat like a handful of almonds or yogurt before your main meal to help regulate the body's response.

Stay Hydrated

Drink plenty of water throughout the meal to aid digestion and help maintain stable blood sugar levels.

Cook with Vinegar

Adding a tablespoon of vinegar to your meal or dressing can help blunt the rise in blood sugar.

Avoid Sugary Beverages

Drink water or unsweetened tea instead of sugary drinks which can exacerbate glucose spikes.

Mindful Eating

Eat slowly and chew thoroughly to help your body digest the meal more efficiently and reduce glucose spikes.