Salmon (100 G), White Rice (1 Cup, Cooked) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Lunch

112 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume Mixed Salad Greens, Salmon, White Rice without glucose spikes

Include Healthy Fats

Add a source of healthy fats, such as avocado or olive oil, to your salad. These can help slow down the digestion and absorption of carbohydrates, leading to a more gradual increase in blood sugar levels.

Incorporate More Vegetables

Increase the quantity of non-starchy vegetables in your salad, such as spinach, kale, or bell peppers. These are rich in fiber and nutrients, which can help moderate blood sugar fluctuations.

Swap White Rice with a Lower Carbohydrate Option

Consider replacing white rice with brown rice, quinoa, or barley. These options have more fiber and nutrients, which can help reduce blood sugar spikes.

Add Beans or Lentils

Include a portion of beans or lentils in your meal. These are high in protein and fiber, contributing to a slower release of glucose into the bloodstream.

Mind Portion Sizes

Pay attention to portion sizes, especially of the higher carbohydrate components like rice. Smaller portions can result in a smaller spike in blood sugar.

Eat Proteins First

Start your meal by eating the salmon or any protein source first. Protein can help slow the digestion of carbohydrates and result in a more gradual increase in blood sugar levels.

Incorporate Nuts or Seeds

Add nuts or seeds like almonds, walnuts, or chia seeds to your salad. These are rich in healthy fats and fiber, which can help balance blood sugar.

Drink Water with Your Meal

Ensure you are hydrated by drinking water before and during your meal, which can aid in digestion and help manage blood sugar levels.

Monitor Meal Timing

Try not to eat too late at night or skip meals, as consistent meal timing can help manage blood sugar levels throughout the day.

Engage in Light Activity Post-Meal

Take a walk or engage in light physical activity after eating to help your body utilize glucose more effectively, reducing the blood sugar spike.